I’ve done a little reading on the afterburn affect.
https://www.muscleforlife.com/afterburn-effect/
This and other research that I’ve read suggests that:
“It’s only significant in the cases of long (60+ minute) workouts of moderate intensity (60 to 80% of VO2 max), and even then it’s rather small compared the total calories burned during the workouts themselves.”
Maybe Michael has additional research that can disprove this?
Ugh- I want afterburn from ALL workouts!
fireandrain- Way to go! I’ve done significant airport walking, too. It’s good people watching.
Last night was a fast 3.3 mile run. But I ate too much at our get-together afterwards. Grrrr! No formal exercise today, just trying to get steps in for the day.
fireandrain - I do LOTS of terminal walking when I fly. I think it really helps me relax on the long flights when I’ve had a good long walk first.
I walk instead of taking the people movers and moving walkways whenever I can. Have been known to leave DH at the gate, happily ensconced with his Kindle, while I walk. I do this ESPECIALLY when I’m about to take a long flight.
I too am an airport terminal walker! The best route is between United’s B and C terminal’s at Ohare. Just add the 60 stair steps on either side, and repeat.
I’m having a walking only day today. It’s raining and dreary.
Hey, I just got my new Fitbit Charge 2. I’m all synched up so didn’t lose the 10,000+ steps I’d already gotten today on the old tracker.
And I’m in the midst of researching/looking at cameras. Talk about confusing!!! I’m surrounded by technology of one form or another these days … Think I’ll take a walk! 
When I was traveling through ohare a lot I used to head over to the airport Hilton health club and workout if I had a long connection time. Nice club, machines, weights, pool, steam, sauna.
@salvemater I used to spend 30-40 minutes of the stair master my last year of college. It was a lot easier then, both because I was in better shape and because those machines looked out over the pool. Somehow I usually managed to get there just in time to see the men’s swim team practice. That made the time fly and was super motivating 
@CBBBlinker I got a Fitbit Charge 2 for Xmas. I’d love to hear how you like it! Mine was so off at first. I think the first time I used it on the elliptical it said I did .92 miles when I did a 5k on there and my steps in general were really off. I think I have it so the steps are closer to what I see on other things. Still playing with it!
I need to do 45 minutes of cross training today. I have an idea of what I want to do, but it really depends on what’s open. I think I might try for 10 stair master, 10 rowing, and 25 elliptical. This has been a long week, and I have a very long work day and a 5 mile run planned for tomorrow so I don’t want to completely wear out my legs!
Abasket 5k after work. 64 degrees and humid - my hair doubled in size!!!
ohio, here are some good articles on Post Exercise Oxygen Consumption (called EPOC):
https://www.acefitness.org/blog/5008/7-things-to-know-about-excess-post-exercise-oxygen
https://www.acefitness.org/prosourcearticle/6091/could-epoc-help-solve-the-obesity-epidemic
SO many people talk about HIT and this idea of after burn without even having a real handle on what their own heart rates would be. I do plenty of cardio and anaerobic is hard to even reach unless I am outside riding my bike up up actual mountain roads. Indoors it is hard enough to maintain threshold for any decent period. You need to have a base level of fitness to even do HITT. Intervals are the bomb, for sure, as part of any overall workout. The reality is it means you think you are actually going to die or puke, most people just won’t get there.
Actually, you can derive the benefit of HIIT without knowing your heart rate and certainly without feeling like you are going to puke or die (80-95% of maximal aerobic capacity qualifies). There are all sorts of vagaries when using formulas to calculate max heart rate vs actual measured max and most people never determine actual measured max heart rate but can still do effective high intensity interval training. Heart rate is a surrogate metric for VO2 max but heart rate can vary on different days at the same work load due to factors unrelated to the actual intensity of your efforts. You can structure a perfectly effective HIIT workout using concepts of Ventilary Threshold (VT-1 and VT-2) without even once looking at a heart rate monitor. And for those trying to do structured performance training on a bike, wattage based FTP training is the gold standard, not heart rate based training.
Here are some good articles on what HIIT is all about and how to incorporate it into your workouts:
https://www.acefitness.org/acefit/fitness-fact-article/3317/high-intensity-interval-training/
And, you can do HIIT training that focuses on strength training as opposed to traditional cardio training to mix things up (called metabolic strength training). See the following for an illustration of this:
https://www.acefitness.org/prosourcearticle/5327/maximize-hiit-with-metabolic-strength
So once you have a solid aerobic foundation of base training, try some high intensity interval training for variety, efficiency of your workout time and to achieve additional fitness and performance benefits. No puke bags required.
Or garbage cans! My old track coach used to set one out during 400 repeats.
Interesting article you posted to ohio. Some of the comments are valid - like EPOC is not a magic bullet to fat loss. The author loses credibility as soon as it becomes clear he is hawking products, including supplements.
My pup is on vacation with my H so no dog walk this morning. I’m so conditioned for that walk in the morning that I put my shoes on anyway and went for 1.5 mile purposeful walk before work. It’s a busy day so that may be all the “purposeful” exercise I get!
Yoga and then a 2 mile walk this AM. The best part of my work from home days is the extra time for fitness.
S turns 21 today - I can’t believe it!
Swim and then a fitness class with the young uns. I almost ran, but have a 5K Saturday and decided to let the foot rest. My swimming is slow from being away. I feel like a barge. But I did well in the fitness class! I thought it would kill me. Maybe well fueled from the on sale Valentines candy? I do think I will be super sore tomorrow.
Happy Birthday to FallSon! Turning 21 is a big milestone!
Off to the IDEA Fitness Conference in Bethesda with my daughter. Yay!
So fun! A date with your daughter - have fun!