You will have heard the time period EPOC, or the “afterburn” impact thrown round within the fitness center or in your HIIT class by your coach touting the fat-burning results after your exercise is over. Extra publish train consumption (EPOC) is likely one of the some ways your physique makes use of power after coaching, that may assist your weight reduction and physique optimization targets by revving up your metabolism and torching some energy.
EPOC is the results of a rise in oxygen consumption and oxygen metabolism elevating your resting power expenditure publish exercise. The extent and period of EPOC is dependent upon your exercise depth. Nonetheless, your metabolism will keep elevated, and your physique will proceed to burn energy for a time period. Often, the afterburn impact accounts for anyplace between 6-15% of complete energy burned throughout your exercise.
Physiologically, EPOC is part of train induced thermogenesis. Train burns extra energy. Burning energy comes from the thermodynamics your physique produces from the exercise you interact in.
Cardio metabolism, requires oxygen and makes use of both fat or carbohydrates to provide power, required for low-intensity exercise. Anaerobic metabolism converts carbohydrates to ATP when power is required extra quickly.
EPOC happens when you hit 50% of your VO2 max, which is able to recruit power from each your cardio and anaerobic power pathways.
Caloric burn publish exercise happens as a result of a number of organic pathways, such because the re-synthesis of lactate to glycogen, elevated respiration and coronary heart charge, elevated core temperature, and re-oxygenation of myoglobin in muscle groups and hemoglobin within the blood.
The afterburn impact can final anyplace from 3-24 hours, dependent upon your maximal coronary heart charge whereas coaching and period of train. Completely different train modalities require extra power and exertion. For instance, an hour HIIT or CrossFit class goes to require extra power than 30-45 minutes of regular state cardio, or resistance coaching.
Submit exercise your physique remains to be experiencing heightened ranges of power consumption by means of a number of mechanisms resembling increased physique temperature (thermogenesis), elevated lactate metabolism, protein synthesis, and fats oxidation because it produces extra power or ATP to replenish the power you burned throughout train.
Submit train, your physique remains to be working for you with prolonged caloric burn by means of extra publish train consumption, by growing the thermic impact, metabolism, and re-oxygenation of muscle tissue. Though it solely accounts for 5-16% of complete energy burned throughout train, each calorie counts.
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