TEXTO:

    While virtually all activity, from yoga to sleeping,
requires energy, studies suggest vigorous exercise is
especially effective at burning calories. Seems obvious,
right? But it’s not just during exercise, it’s for hours after
[5] it’s concluded. And that’s where things get interesting.
    The so-called “afterburn effect” is more officially
known as excess post-exercise oxygen consumption or
simply, EPOC. And it isn’t new in the world of
fitness. Several studies suggest there’s a strong
[10] correlation between the number of calories burned post
exercise and the activity’s intensity. Simply put: The
more intense the exercise, the more oxygen your body
consumes afterward.
    In one study conducted with participants who
[15] had metabolic syndrome, EPOC also had significant
positive effects—meaning this type of training could be
especially useful in combating certain health issues,
like obesity and diabetes.
    And while one study showed that your afterburn
[20] will increase significantly with duration (i.e. the longer
and more intense your workout, the more you’ll burn),
you don’t necessarily have to work out for a long time
to stimulate the effect.That’s where short, high-intensity
workouts come into play. For example, training protocols
[25] like Tabata, where 20 seconds of all-out effort is followed
by 10 seconds of rest, are one way to trigger the
afterburn; other high-intensity interval workouts
(or HIIT routines) can also get you there. The key with
any of these programs is that you need to be working
[30] hard.
    And you don’t need to stick to traditional cardio in
order to achieve an EPOC effect. Several studies have
shown that weight training with various types of
equipment can also elicit elevated EPOC—and may
[35] even be more effective than cardio training in certain
scenarios. But keep in mind: You shouldn’t engage in
this style of training more than about two to three times
per week on non-consecutive days.

TAO, David. Disponível em: https://greatist.com/fitness/afterburneffect-keep-burning-calories-after-workout. Acesso: 1 nov. 2018. Adaptado.