101 Fat-Burning Workouts & Diet Strategies For Women (101 Workouts) by Muscle & Fitness Hers

Author:Muscle & Fitness Hers
Language: eng
Format: epub
Publisher: Triumph Books
Published: 2008-12-01T08:00:00+00:00

#21 EPOC PROGRAM 1:

Keep Up the Tempo

Run, walk or bike at a steady pace that has you working at 80%-90% of your maximum heart rate (MHR) or 6-7 intensity rating. (To calculate your MHR, subtract your age from 220; see “What Is Intensity Rating?” on page 89.)

Duration: 30-60 minutes

Intensity: High (6-7 intensity rating)

Why it works: University of New Hampshire (Durham) researchers examined the effects of constant walking at 70% intensity on a treadmill for 20, 40 and 60 minutes with three hours of recovery. While EPOC was elevated in each of the three trials as compared to the control, it was significantly higher after the 60-minute bout of exercise. More specifically, the 60-minute-duration EPOC measurement was approximately twice that of the 20- and 40-minute durations.

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