Download The Science behind an After Burn Effect

THE SCIENCE BEHIND
COBRAFIT
CobraFIT is a brand new High Intensity Interval Resistant Training workout
designed to shred body fat, increase lean muscle and improve fitness levels. The
workouts are for 30-45 minutes but the entire session takes around 1 hour 15 minutes
as it includes an energy tea prior to the workout plus a cool-down and recovery refueling afterwards.
CobraFIT is a very unique form of fitness as it is a lot more than just a fitness
regime!
Whatever your exercise goals - weight loss, fitness, performance etc. your result is
20% down to your activity and 80% down to your nutrition and, apart from a fitness
element, CobraFIT enables us to combine 4 pillars that our business is based
upon: NUTRITION, EXERCISE, EDUCATION AND COMMUNITY helping anyone
get in the best shape of their lives through our Healthy, Active Lifestyle Program.
CobraFIT is an all-inclusive group fitness and personal training concept that has
been developed from the Bulgarian Bag foundations with the emphasis on providing a
group fitness experience for a very wide spectrum of fitness and age levels and
workout routine is designed to achieve the maximum results in the shortest period of
time by leveraging the principals of High Intensity Interval Resistance Training,
(H.I.I.R.T). CobraFIT has been carefully designed to achieve development in both
cardiovascular and muscular conditioning and it is our goal to help those who lack the
time and resources to become fitter and stronger.
The Cobra-Bags are small to extra-large sized, and built with toughness and
durability. The Cobra-Bags typically used in our class routines weigh between 4kg
and 8kg to start with. Most, if not all of the exercises that can be performed with kettle
bells, dumbbells or barbells (and some that can’t) can be performed with a CobraBag. The Cobra Bag offers movements that cannot be duplicated with any other tool
& allows an individual to move all three planes of motion during a single movement!
Summary of Features and Benefits
It is a full body workout that develops speed, strength and stamina.
It incorporates proven training techniques to achieve fitness and body analysis
results.
It is accessible to everyone, from sedentary to athlete.
It is a progressive training system that can be used in group fitness, sports specific
training and personal training.
In a typical high intensity Cobra Bag workout lasting 40minutes, calorie
burning levels have been seen in 500-600 range! The beneficial results are not
only from the increased caloric usage, but also the metabolic effect post
exercise (after burn) due to the load and forces placed upon the body during
highly dynamic CobraFIT Workout.
The Science behind an After Burn Effect
High Intensity Interval Resistance training (HIIT) Workouts for Superior Fat
Loss
I think many people have a hard time understanding how as shorter, high intensity
interval workout is superior to the longer, slower cardio sessions. They argue that 45
minutes on the treadmill burns 400 calories whereas15 minutes of HIIRT burns only
250 calories, so how is it possible that the latter is superior?
While yes, it’s sometimes true that during the ACTUAL WORKOUT, more calories are
possibly burned by the longer cardio session, you need to realize that the calories
burned DURING the workout is only one part of the whole picture.
After your workout, a process known as EPOC (Excess Post-exercise Oxygen
Consumption), or informally referred to as the ‘after burn’ effect, begins in your body.
This is basically a process of increased oxygen intake to correct the body’s ‘oxygen
debt’ brought about by exercise. The more INTENSE the exercise, the greater this
‘oxygen debt’ -note I emphasized the word intense, not longer. Your body increases
oxygen consumption to restore itself to a resting state. To reach a resting state again,
it needs to restore hormone balances, replenish phosphagen stores, carryout cellular
repair and oxidize built-up lactic acid.
Carrying out all of the chemical processes requires energy. Where do you think your
body is going to get this energy? That’s right, it will get a lot of this energy from fatty
acids - your body breaks down fat stores to release fatty acids into your blood stream.
These fatty acids are carried to your cells where they provide the energy your body
needs to return to a resting state.
The more intense the exercise, the greater the repair process and the more energy it
requires.
Long, slow, low-intensity cardio will produce a small EPOC effect that will at best, last
only a couple of hours after the workout. Basically the 400 calories you burn during
the workout will be all that you burn, because the EPOC effect afterwards is
negligible.
However, studies have shown that after HIIT workouts, the EPOC effect can still be
found up to 38 hours after the workout - basically your body is burning fat to fuel the
restorative processes for 38 hours AFTER your workout!
The challenge is that you need to do both cardio AND resistance H.I.I.T workouts to
have fitness, and lean muscle which isn’t always practical or time possible. Now with
CobraFIT, the only work out to combine high intensity interval with Resistance
training, you can achieve both cardio AND resistance of the most effective type
(HIIRT) into one single workout!
In addition, as CobraFIT is also resistance training, while the calorie burn during the
workout has been measured at 5-600+, there is also a maximum after burn,
depending on the amount of lean muscle one has.
There is one other element that is key to make this calorie and after burn possible
and actually enhanced - your fuel and re fuel around the work out. If you want to get
the most from your exercise, we will help educate you and provide you with the
nutrition that helps you achieve the most from your efforts. Without a nutrition
element, the massive after burn simply will not happen...
Your ‘refuel’ needs to be within 30 minutes of your workout. This is known as
the metabolic window. Research shows that getting a balanced source of
complex carbohydrates and around 15-25 grams of protein (depending on the
type of activity) in this window, re balances your glycogen stores, blood sugar
AND prolongs fat burn. A key point to note is that your body can only absorb a
maximum of 25g of protein at any one time, any additional protein will not be
used and most likely add to your fat stores. Although solid foods can work, a
recovery shake is much easier to digest, have available and if the quality of
protein and carbs is correct will get to your muscles fast and repair & build
even quicker and that is why we include the top of the range recovery shake
post your workout.
If you eat poor quality, simple energy calories your body will no longer have a need to
convert fat and you kill the after burn process dead!
Tanita, Body Composition Inner Scanner provider Company, has assessed each 40
minute CobraFIT class as the equivalent of a 10k run + 20 min interval cardio + 90
min weight workout! As a result, anyone doing 3 cobra sessions a week, would be
classed as an ATHLETE as soon as they have done 28 days+ of 3 x week CobraFIT.
I don't know about you, but I LOVE compressing time!
I hope you are ready to join us!
GO COBRA!
Contact us for more information!
[email protected]
T:01274 585566
Shipley & Saltaire Wellness Centre
107/108 Dockfield Road, Shipley, BD17 7AR