What is Aerobic and Anaerobic?

Many of you probably already know this, but for the sake of those who might not, please allow me to state something that is key to exercise and fat loss. We do not stop burning calories when we finish exercise, in fact that is just the beginning of the calorie burning process. We are not like a machine that turns off and ceases to function. When we workout our body uses oxygen to fuel the muscles and because of that you probably read in some books or magazines all about aerobic and anaerobic training.

Aerobic training is when you use the oxygen to help with the quimical transformation that occurs inside the muscle to give you the energy to contract and move. When we enter the anaerobic stage our body will start producing energy without needing oxygen, this will start displace the glucose in lactic acid and a bit of energy. This happens when the body cannot provide oxygen quickly enough for aerobic respiration to take place.


Also the anaerobic respiration is able to produce energy much quicker than aerobic respiration but only 1/20Th as much. Lactic acid is also produced, and this can build up in muscles causing fatigue and a sensation of muscle burning.

Keeping the Calories Burning

So the way that you have to keep calories burning after exercise is to displace the oxygen that you have in your body with some HIIT workouts, Weight lifting (but in this case with short resting time), Crossfit …

calorie burn after exercise

The goal of your workout should be to maintain a Heart Rate between 75 and 90 percent, for periods no longer than you take to do a 100m run.

In an extensive review of the research literature on EPOC, Bersheim and Bahr (2003) concluded that “studies in which similar estimated energy cost or similar exercising VO2 have been used to equate continuous aerobic exercise and intermittent resistance exercise, have indicated that resistance exercise produces a greater EPOC response.”

For example, one study found that when aerobic cycling (40 minutes at 80 percent Max HR), circuit weight training (4 sets/8 exercises/15 reps at 50 percent 1-RM) and heavy resistance exercise (3 sets/8 exercises at 80-90 percent 1-RM to exhaustion) were compared, heavy resistance exercise produced the biggest EPOC.

calorie burn after exercise_3

As I just mentioned with the study and the image, we can have a better idea of what is the best type of workout we need to do to be able to keep calories burning after exercise.

This means that you have to work hard and work hard is not the time that you pass in the Gym/Health Club or outside working out to have the best benefit of the after burning (EPOC) and it’s not only HIIT that is going to give you the chance of having the best amount of calories burned after the exercise – but it is one of the best ways.

So, next workout don’t forget that you do not need to train for two or three hours to get the results. You just need to do the proper workout to get to your dream body and take with you your heart rate monitor to track the effort. 

Read more from WatchFit Expert Carlos Correia.

WatchFit Experts change lives!

And they can do the same for you.


Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


Chriz Zaremba Fitness Consultant
Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans