Short answer is yes, you can. However, you burn calories everyday even if you don’t exercise at all. This is because if you don’t, you will basically die. But let’s not get too tragic here!

简单的回答:是的,休息的时候可以消耗卡路里。然而,事实上即使不锻炼,人们每天依然还会消耗卡路里。因为如果人不消耗的话,跟死了没什么区别。当然,我们今天并不想这么谈问题。

Summer has arrived and you want to train hard. You want to build muscles, lose weight and be healthy. You want it all. Luckily, if you treat your body well it will treat you better, and that’s what our topic is about in this article. The Afterburn effect is not a new discovery, but its when you burn calories after your workout, while you’re resting or even eating.

我们都想在夏天刻苦训练。你想增长肌肉,想减肥,想要健康的生活。如果你爱惜自己的身体,那么恭喜你,你的身体也会同样对你好,这也是本文的中心思想所在。后燃效应并不是什么新鲜的事情,它说的就是当你在训练之后,即便是休息、甚至是吃东西的时候都会消耗卡路里。

Enter Afterburn. The scientific term for it is excess post-exercise oxygen consumption or EPOC for short. As thename suggests, it is when our bodies consume more oxygen than usual after an exercise. This happens because when we are exercising, our bodies burn a lot of calories, which enable us to run or lift weights. And unless your job includes spending around 10 hours of hard labor, your workouts are the most physically challenging part of your routine, where your body burns most calories.

后燃效应的科学术语是过量运动后耗氧量,简称(EPOC)。正像名字所指的那样,就是当我们训练过后,身体会消耗比平时更多的卡路里。原理就是,当我们训练的时候,身体会消耗很多卡路里来为跑步或者举铁供能。除非你每天的工作都是体力活,那么这个短时间的训练强度将是你每天身体最大强度的挑战,消耗更多的卡路里。

As a result, you need to eat well in order to fuel yourself for your next workout and day-to-day activities. And that’s somewhat voluntary. What your body involuntarily does, and for the good, is to take on more oxygen in order to prepare ‘food’ for the muscles, which itself takes time and energy to do.

这样导致的结果是,你需要吃的更好、更多来为下一次的训练和日常生活而补充。这是你身体会自发去做的事情。那么什么是你的身体不愿意做的呢?就是输入更多的氧气来为肌肉做准备,在这个过程中,需要时间和精力。

You may ask how does that happen? Your body uses the oxygen you breathe in a chemical reaction, where its result is a chemical molecule called ATP (Adenosine tri-phosphate). This molecule (ATP) is like ready-to-eat food for our muscles. They ‘eat’ it when they want to work. And that’s one of the main reasons why you often feel tired after a strenuous exercise. Its because the muscles need to ‘eat’!

你会想问,这是为什么呢?你的身体需要吸入氧气来进行化学反应,产生化学分子叫ATP(腺苷三磷酸)。ATP能够随时准备“吃”食物,从而促进我们的肌肉增长。当它们想要工作的手就会“吃”。这也是为什么你会在高强度运动会会感到很疲劳的原因。那是因为肌肉需要“吃”东西来补充。

While oxygen is one of the main components in order to create ATP, our body can create ATP using other molecules like sulfate. This is called anaerobic respiration and through it, our body will only produce 2 ATP molecules in every ‘cook’ or cycle. With oxygen it can produce around 30 ATP molecules!

想要产生ATP,氧气是重要的组成部分,我们的身体会用硫酸盐分子产生ATP。这是无氧呼吸,通过这一过程,我们的身体每次只能产生2个ATP分子。而在有氧的情况下,可以产生30个ATP分子!

Now we know that our bodies can make ATP for the muscles to ‘eat’ without oxygen, but that only goes for a limited and short time, because 2 ATP per ‘cook’ is not enough for all of our cells and organs to live.

现在我们知道我们的身体可以产生ATP,从而保证肌肉在无氧的情况下也能“吃”,但是这仅仅只能持续有限的并且很短的时间,因为每一次产生的2个ATP分子并不能保证所有细胞和器官的存活。

So where do we go from here? Research has shown that when doing intense exercises and resting between each exercise can help increase the Afterburn effect. In these workouts, which last about 45 minutes, our muscles usually get ATP from anaerobic respiration first, and then from aerobic respiration.

所以,这又有什么用呢?研究表明,当我们进行高强度训练并且在组间休息的时候会增加后燃效应。这些训练通常持续45分钟左右,人体通常先从无氧呼吸那得到ATP,然后进行有氧呼吸。

But if we do workouts in such a way that we rest longer between exercises or sets, we don’t allow our bodies enough time to fully depend on aerobic respiration in creating ATP. As a result, when we finish our workouts, there is a need for more ATP molecules to be created and this is best done through aerobic respiration.

但是如果我们采用这样的训练方式,我们在每个训练或者每组之间休息的时间过长,就没法让我们的身体来充分利用有氧呼吸来产生ATP。结果是,当我们结束训练之后,人体同样对ATP有需求,这样最好通过有氧运动来实现。

That’s exactly where Afterburn effect takes place. The body burns more calories by breathing more, in order to prepare ATP for the muscles, to repair damages to muscle tissues and get the body back to the optimal state.

这时候,后燃效应才发挥作用。身体通过不断呼吸来消耗卡路里,为了给肌肉准备ATP,修复受损肌肉纤维,从而使身体达到最佳水平。

Before we draw to a close on this topic, it is worth mentioning  that intense exercises are ones that tend to involve 70-75% of VO2 Max, meaning that the body should consume 75% of the maximum amount (or volume, hence the V) of oxygen it can consume during a workout, in order to experience a better Afterburn effect.在我们结束这个话题之前,我们应该清楚,高强度训练是那种涉及70%-75%最大摄氧量的运动,这意味着,为了能得到最好的后燃效应体验,在训练中,人体应该消耗训练中所消耗的最大摄氧量的75%。

In addition, the amount of calories burned after a workout is disputed among researchers. Some attribute very little amount to Afterburn effect, as little as 69 calories after 30 minutes of running at 70% VO2 Max.

除此之外,训练后燃脂量也是众多实验者们争论的话题。有些人的后燃效果很小,训练后的30分钟内,在70%摄氧量的情况下,仅仅消耗69卡。

To finish off, its always best to see what it works for you personally. Try to maintain a balanced but challenging workout routine and you’ll eventually burn calories without breaking a sweat, because who wants sweat more in this time of the year?

最后,还是那句话,适合自己才是最好的。试着采取一个稳定并且略有挑战的训练计划,即便不用出汗也能燃烧卡路里,因为,在这种天气下,谁希望想流更多的汗呢?

IENlogo

Scan to open our WeChat store.