Intense workout trigger a post-workout calorie burn process that allows burning more calories after the workout. This concept of boosted metabolism after working out is called Excess Post-Exercise Oxygen Consumption (EPOC).
It means your body continues to burn calories even after exercising, contributing to optimal weight management and fat loss.
EPOC, commonly called the “afterburn effect” is a physiological phenomenon that occurs after intense exercise.
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How does EPOC Work?
During high-intensity workouts, the body requires more oxygen to perform the activity, and this elevated oxygen consumption continues even after the physical exercise has ended.
After exercising, the body needs to restore itself to its pre-exercise state. This process requires energy. That energy is derived from stored fat and carbohydrates. As a result, EPOC leads to increased calorie expenditure post-workout, contributing to fat loss and overall energy expenditure.
Furthermore, EPOC is responsible for clearing accumulated lactate, replenishing oxygen stores, and repairing damaged muscle tissues. It aids in reducing muscle soreness and promoting quicker recovery.
In short, EPOC helps your body continues to burn calories even after you’ve finished exercising, contributing to weight management and fat loss.
How to maximize EPOC?
To maximize EPOC, several factors come criteria come into play, including:
- workout intensity and duration
- workout structure (short bouts outperforming a singular steady-state workout)
- muscle engagement (strength training)
- individual fitness level.
As fitness levels improve over time, a shift in the focus to intensity, workout structure, and the complexity of movements becomes paramount to optimize this afterburn effect.
More importantly, research shows there is a higher caloric expenditure in speed interval training (SIT) than in circuit training (CT).
Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5685083/