Exploring EPOC: Its Importance Revealed
In the world of fitness, there's a term gaining popularity: EPOC, or the "afterburn effect." This phenomenon refers to the increased use of oxygen and calories by your body after exercise, helping you burn more calories even when you're at rest.
EPOC is especially prominent after anaerobic exercise, a type of workout that involves short bouts of strenuous activity, such as sprinting, weightlifting, and high-intensity interval training (HIIT). These high-intensity workouts can help maximise post-exercise oxygen consumption and fat burning.
A study comparing three exercise groups found that circuit weight training and heavy-resistance exercises had the greatest EPOC, while steady-state cycling had a lower but still measurable EPOC. This suggests that incorporating resistance exercises and interval training into your routine could help boost EPOC.
Resistance exercises can be performed using traditional weights or body weight, with examples ranging from pushups and lunges to burpees. High-intensity exercises like sprinting, weightlifting, and HIIT are also effective in increasing EPOC.
Dr. Dakkak recommends incorporating HIIT workouts two to three times per week and taking a 24- to 48-hour rest period for more demanding workouts to aid recovery. The U.S. Department of Health and Human Services also advises 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity activity per week, along with moderate- or higher-intensity strength training of all major muscle groups at least two days per week.
EPOC can last for an estimated time of 15 minutes to 48 hours, and if you use 300 calories during a workout, you may burn up to 45 bonus calories from EPOC. This means that over time, EPOC can contribute to weight loss.
EPOC can be measured using high-tech laboratory equipment or advanced fitness trackers, making it easier than ever to monitor your progress and optimise your workouts for maximum EPOC benefits. Including intensity intervals in your exercise routine can help reap the benefits of EPOC and provide added boosts to strength, endurance, and health.
So, next time you're planning your workout, consider incorporating high-intensity interval training, resistance exercises, and sprints to boost your EPOC and maximise your calorie burn, both during and after your workout.
