Keep up the good work team. I hope you enjoyed those lovely hills during training. Your endurance is improving.
Did you know that you can burn more calories by increasing your exercise intensity? Recent studies found that after a high intensity workout you can continue to burn calories. A high intensity exercise can increase the amount of calories you burn afterwards. Read More about this study: For an Exercise Afterburn, Intensity May Be the Key
At 11 a.m., the subjects rode a stationary bicycle at a high intensity for 45 minutes.
The exercise itself burned about 420 calories, Dr. Knab and her colleagues reported. But what was most interesting was the calories burned afterward. Over the next 14 hours, the men burned an extra 190 calories, increasing the total calories burned by 37 percent.
“We were surprised,” Dr. Knab said. She thought there might be extra calories burned, but she did not expect so many, nor did she expect the effect to last so long.
Yesterday I ran 6.5 miles and burned over 857 calories. Based on Dr. Knab study, I burned 249 more calories throughout the day. So, I burned a total of 1106 calories! Who knew waking up to run at 5am would have so many good rewards.
High Intensity Exercise
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Dr. Knab's Subject
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Coach ACT
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Exercise
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Stationary Bicycle
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Running
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High Intensity exercise Minutes
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45
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72
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Calories burned during exercise
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420
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857
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Calories afterburn in 14 hours
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190
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242
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Total calories burned
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610
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1099
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So on your cardio work out day (cycling, elliptical, jump rope, rowing machine, step machine, treadmill, running) increase your intensity (an effort that makes you breathe harder that you can’t carry on a conversation) to about 45 minutes or more. Feel free to use this calculator to find out how many calories you lost: calorie_calculator. Burning more calories after a workout is a nice incentive to keep us all going. Team -burn those calories, eat right and continue to feel healthy!
-Coach ACT
Reminder: Team for Tuesdays: Bring a workout mat and a resistance band with handles.
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