Can circuit training help maintain a higher metabolism for 24 hours after a workout?
Circuit Training
Circuit training is a high intensity workout where you do a series of exercises back to back with minimal rest in between. This not only improves cardiovascular fitness but also builds strength and endurance. The combination of different exercises targets different muscle groups making it a very efficient workout.
Metabolism 101
Metabolism is the biochemical processes that occurs in the body to sustain life. It includes all the chemical reactions that converts food into energy and those that builds and repairs tissues. Basal Metabolic Rate (BMR) is the number of calories your body needs to maintain basic physiological functions at rest. Age, sex, muscle mass and activity level are the factors that affects BMR.
Afterburn Effect: EPOC
One of the reasons why people do circuit training is to increase their metabolic rate post workout. This is known as Excess Post-exercise Oxygen Consumption (EPOC) or the afterburn effect. EPOC is the increased oxygen intake after intense activity to get the body back to its resting state and burn calories long after the workout is done.
How Circuit Training Increases Metabolism
- High Intensity, High Demand
Circuit training is high intensity. High intensity increases heart rate and energy expenditure. When you push your body to its limits, it needs more energy to recover and that’s why it’s metabolically elevated for a longer period.
- Muscle Engagement
Engaging multiple muscle groups in circuit training not only builds strength but also increases metabolism. Muscle tissue burns more calories at rest than fat tissue. So increasing muscle mass through circuit training increases overall metabolic function.
- Aerobic and Anaerobic Benefits
Circuit training combines aerobic (cardio) and anaerobic (strength) exercises. The combination of these two types of training optimizes the metabolism. Aerobic exercises improves cardiovascular fitness while anaerobic exercises builds muscle.
The Science Behind Metabolic Boost
EPOC and Circuit Training Studies
Research shows HIIT and circuit training increases EPOC more than steady state cardio. A study in the Journal of Sports Sciences found that subjects who did high intensity circuit training had EPOC for up to 24 hours after exercise.
Factors that affect EPOC Duration
Duration and intensity of the workout, type of exercises and individual fitness level all contribute to the EPOC effect. The more intense the workout the longer the metabolism stays elevated.
Which Exercise Boosts Metabolism 24 Hours a Day?
When you ask “which exercise boosts metabolism 24 hours a day” you need to focus on workouts that combine strength training and high intensity cardio. Circuit training fits the bill. By using compound exercises that work multiple joints and muscles (squats, deadlifts, push ups, burpees) you burn the most calories during the workout and extend the afterburn effect.
Additional Tips to Boost Metabolism
- Nutrition Matters
Circuit training will boost metabolism but you need to complement your workouts with proper nutrition. Eat enough protein to support muscle recovery and growth and boost your metabolic rate.
- Hydration is important
Hydration is important for optimal metabolic function. Dehydration will slow down metabolic processes so drink enough water before, during and after exercise.
- Consistency is key
For sustained metabolic benefits consistency is key. Add circuit training to your weekly routine along with other forms of exercise and you will see the best results over time.
Conclusion
In summary circuit training will boost your metabolism for up to 24 hours after exercise due to the afterburn effect caused by EPOC. High intensity, muscle engagement and balance of aerobic and anaerobic exercises makes circuit training a great workout strategy.
There you have it, which exercise boosts metabolism 24 hours a day? High intensimty workouts like circuit training. Do those consistently and add nutrition and hydration and you will boost your metabolic rate and reach your fitness goals faster.
Circuit training is good for you!