Ithaca College

Want to increase the effectiveness of your next workout? Increase the intensity, rather than the time spent exercising. 

A recent study published in Medicine & Science in Sports & Exercise found that exercise afterburn (calories burned after you are finished exercising) increases with more vigorous physical activity. In two other studies, researchers found that if subjects exercised (ran or biked) between 70-75% of their VO2 max (you would not be able to carry a conversation at this pace, while at about 50% of VO2 max, you would), subjects burned an additional 300-700 calories post-exercise.

Incorporate vigorous exercise easily with interval training.

Some example workouts:

• Treadmill: 5-10 minute warm up at very easy pace, 4 minutes hard (~16/17 out of 1-20 exertion scale) followed by 2 minutes very easy. Do this 4-5 times. Follow with 5 minute cool down at an easy pace.
• Bike: 5-10 minute warm up, 60 seconds hard (~17 out of 1-20 exertion scale) followed by 2 minutes easy. Repeat 8 times. Follow with 5-10 minute cool down.

Add variety by changing up how long the intense bouts last or how long your rest bouts are. To make a workout more challenging, decrease the amount of rest you get between harder efforts. 

Keeping your metabolism high after exercise can help you manage weight. While exercising for about 30 minutes 5 days per week at a moderate effort is recommended, exercising at a vigorous intensity will allow you to achieve a higher level of physical fitness.

For more fitness tips, visit the Center for Health Promotion website.

Submitted by: Kate Leugers '12