Excess
Post-Exercise
Oxygen
Consumption
I knew of EPOC, but never really looked into it. But my coach mentioned it to me, and I have been hearing about it on a few podcasts. So it sparked my interest to learn a little bit more on the topic.
*7 Things to Know About Excess Post-Exercise Oxygen Consumption By: Pete McCall www.acefitness.org
-EPOC: The amount of oxygen required to restore your body to its normal, resting level of metabolic function (homeostasis).
-Your body can continue to burn calories after your workout is complete.
-Your metabolism is how your body converts the foods you eat into ATP.
-ATP: The fuel your body uses for muscular activity.
-Activities that place greater demand on anaerobic energy pathways (high intensity exercise) can increase the need for oxygen after the workout, causing an increase in EPOC effect.
1. During the immediate post-exercise recovery period, oxygen is used for the following functions:
*Production of ATP to replace used ATP.
*Re-synthesis of muscle glycogen from lactate.
*Restore oxygen levels in venous blood, skeletal muscle blood, and myoglobin.
*Work with protein for the repair of damaged muscle tissue (from workout).
*Restore body temperature to resting levels.
2. Exercise that consumes more oxygen burns more calories.
3. Circuit training and heavy resistance training with short rest intervals require ATP from the anaerobic pathways --> SIGNIFICANT EPOC EFFECT!
4. HIIT is the most effective way to stimulate the EPOC effect.
5. EPOC is influenced by intensity, NOT the duration of exercise.
6. Research has shown that resistance training can provide a greater EPOC effect than running at a steady pace.
7. The EPOC effect from a HIIT or high intensity strength training workout can add 6-15 percent of the total energy cost of the exercise session.
*EPOC The Secret to Fat Destruction By: Mark Dugdale www.elitefts.com
-Some studies have found EPOC effects lasting up to 38 hours post-exercise.
-Fat is stored as triglycerides.
-Triglycerides are made up of carbon, hydrogen, and oxygen.
-Triglycerides must uncouple to breakdown (go through oxidation).
-84% of the triglycerides are converted to carbon dioxide and excreted by the lungs.
-16% becomes H2O, and is excreted as sweat or pee.
-Based off the percentages above, you need to inhale more oxygen in order to oxidize more fat.
-Carbon dioxide exhalation and perspiration leads to oxygen inhalation = EPOC effects
Cardio Exercises to Try: (10-15 min duration)
-Prowler: Push 30 yard, rest 60 secs, repeat (slowly work your way in in distance)
-Kettle Bells: 10 swings, rest 30 secs, 10 rounds
-Jump Rope: Jump 60 times, rest 30-60 secs, 4-6 rounds
*The greatest EPOC response correlates with how hard you push during your workouts/cardio sessions.
*EPOC Explained www.myzone.org
-EPOC has moderate effects on overall caloric expenditure.
-Circuit training, heavy resistance, and intervals are the best forms of training to get EPOC effects.
-Extra calories burned from EPOC do add up if you are consistent with your training and intensity over time. So go work hard, and you will get results! :)