How do you trigger the EPOC effect?

 


What is EPOC?


EPOC means Excess Post-exercise Oxygen Consumption. 

You can also call it ‘afterburn.’ 

When you exercise, you burn calories even after your workout is over. 

That’s the afterburn effect. 

But, let me explain to you the science behind the burning of calories. 

When you do any physical activity, your body’s 3 energy systems start working. 

They are:

  1. Glycolytic - In this energy system, glucose from your body is used. 

This is seen when you do short activities that last for 30 seconds to 3 min., like boxing.

  1. Phosphagen - This system is activated when you perform highly intense activities for a short span, like sprints or jumping jacks.


  1. Oxidative - It is aerobic energy burning because it uses oxygen. 

When you do low-to-moderate physical activity like distance running, fats and proteins from your body are used to generate energy.

So, whenever you do any exercise, your body demands more oxygen. 

There is excess post-exercise oxygen consumption and you spend more energy. 

Yes, that is the metabolism. 

Most important thing is that this EPOC continues even for a day after your exercise.

Now, you must be thinking what is the implication of this? 

Here are the important benefits of EPOC.


Benefits of EPOC


You won’t believe it. 

Scientists have done several studies and found that there are EPOC effects that will help improve your overall health. 

Here they are:

  1. Efficient burning of calories

  2. Increased metabolic rate

  3. Fat loss

  4. Muscle gain

  5. Lowering of blood glucose level

  6. Reduced heart rate and blood pressure

When you do High-Intensity Interval Training (HIIT), you burn 20-30% more calories! 

HIIT has been shown to boost your metabolism which makes you lose more fat. 

You tend to increase muscle mass too. 

In HIIT, your heart is pumping almost 90% of the maximum heart rate. 

Therefore, HIIT EPOC effects help improves your metabolic health and cardiometabolic parameters.  

Now you must be eager to know how to get EPOC effects.


How do you trigger the EPOC effect?


EPOC effect is achieved only when your body burns more calories even after a workout. 

As in the case of HIIT, it may take 24-48 hours for the body to come to the normal resting state. 

If you do a very light intensity workout, your normal resting state will rich quickly and you will not get the EPOC training effect.

Few examples of exercises that you should do to get the EPOC effect.

  • HIIT 

HIIT workouts involve high-intensity exercises for a short period of time along with low-intensity recovery or rest for a few seconds. 

Therefore, HIIT gives an afterburn effect.

  • Cardio

Exercises that make your heart pump faster will give you an afterburn effect EPOC. 

Examples are swimming, running, cycling, high-intensity aerobic dance, and many more.

  • Resistance Training And Weights

You can get the HIIT EPOC effect in resistance training. 

Your heart rate should increase and this can be achieved if you make these exercises intense. 

Use heavyweight exercises and do more repetitions. 

Don’t forget to take a small gap of a minute or two after each set. 

Include those exercises that make multiple joints of your bodywork simultaneously like jump squats, and spider lunges in your routine. 

You know, scientists performed one study on aerobically fit women. 

These women followed  2 different workouts, HIIT and circuit-style resistance training and scientists noticed that both workouts had the same energy expenditure! 


Want to enjoy the EPOC effect?


Are you overworked or stressed or suffering from any type of body tensions, pain, old or new injuries?  

To enjoy the benefits of excess post-exercise oxygen consumption, you need to do exercise under the guidance of a qualified exercise professional who will customise your own workout plan based on your body’s goals and needs and will train you accordingly.  

You must remember that all the exercises do not have the same EPOC effect. 

Some workouts train your muscles. 

Therefore, if you are looking for the best HIIT EPOC effect, get your workout plan designed by an elite certified trainer like Jazz Alessi and enjoy the fat burning even after your workout is over!

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