A recent paper published by the American College of Sports Medicine reports that athletes who exercised for 45 minutes at about 72% of their VO2max (about 83% of their HRmax), burned an extra 190 calories in the 14 hour period after their workout was done. That’s the same number of calories a 150 lb person burns running 1.6 miles.
In other research studies, runners who worked out at 50% of their VO2max experienced little or no calorie afterburn. If you don’t have a heart rate monitor, how can you tell if you are working out hard enough to burn additional calories after your workout? You need to run at a pace at least as fast as your half marathon pace or faster for at least 45 minutes, basically a long tempo run.
How fast do you do your long tempo runs? Do you think you are burning additional calories after you stop running? Tell me in the comments.