2024-10-26 08:03:00
Did you know that after an intense sports session, once you have taken the shower and returned to the sofa, your body continues to burn calories?
This phenomenon, referred to as Excess Post-Exercise Oxygen Consumption, COPDafterburn effect or even post-burn effect offers a big bonus to regular athletes looking for a sharp silhouette.
What is EPOC? Why and how to trigger it? Let’s see this in detail.
What is EPOC?
The EPOC is a physiological phenomenon triggered by intense physical activity. It is explained both by:
- A oxygen debt intended to meet the immediate energy needs of the body during exercise (increased consumption of ATP and creatine phosphate). This debt will be filled in the hours following training by a natural energy-consuming reaction.
- A process of recovery aimed at repairing the “damage” caused by intense physical exercise: regulation of hormones, reduction of lactate levels in the blood, restoration of glycogen reserves, repair of muscle fibers, etc. Natural processes which also require a surplus of energy from the body, causing the after-burning effect.
Why try to trigger EPOC?
Accelerates weight loss
EPOC helps to increase the calorie expenditure daily. During exercise, your body already draws on its fat reserves.
Thanks to the afterburn effect, it continues to do so at rest, which promotes weight loss or maintaining a stable weight.
Boosts sports performance
The greater your ability to maintain a high metabolism after training, the more quickly your muscles will be able to adapt.
This allows a recovery more effective and helps you progress faster in your discipline.
Improve your health
The combo of oxygen consumption and increase in basic metabolism promotes the proper functioning of the cardiovascular system.
EPOC would also help prevent pathologies associated with a sedentary lifestyle.
Increases basal metabolism
By repeating EPOC regularly, your body adapts by increasing its basic metabolism.
This means that you burn more calories during training, but also during rest phases.
Focus on HIIT sessions
The HIIT (High-Intensity Interval Training) is one of the best ways to stimulate the afterburn effect.
This type of training based on the alternation of intense efforts and short recovery periods makes it possible to increase energy expenditure up to 30 % within 14 hours of exercise.
Indeed, the more intense the effort, the greater the impact will be. Thus, the energy spent post-exercise represents:
- Between 0 et 5 % of the energy consumed during an effort carried out between 60 and 65% of the maximum heart rate.
- Between 5 et 10 % of energy consumed during an effort made between 75% and 85% of max HR.
- Between 10 et 15 % energy consumed during high-intensity intervals (1).
Good to know : exercises like burpees, jumping jacks, jumping lunges and mountain climbers are perfect for achieving maximum benefits. The skipping rope is also a great ally.
Include weight training
The bodybuilding is another effective method to trigger EPOC.
When you lift heavy weights, your body experiences muscle microtrauma that requires energy to repair itself.
Result: the post-combustion remains activated for several hours. The ideal? Working with charges lourdes on series ofone to five repetitions.
Go for the double workout
Another technique for optimizing the afterburn effect consists of combining two types of workouts over a day in order to prolong metabolic activation (a weight training session in the morning, a cardio workout in the afternoon for example).
Be careful, however, to listen to your body carefully, otherwise you risk injuring yourself. Without going as far as double training, the important thing is above all to focus on regularity.
The objective is simple: reduce time as much as possible without effort. So, it is better to commit to three one-hour sessions each week than to block out a single weekly three-hour slot.
Recover actively
Finally, a active recovery is a great way to optimize the afterburning effect. Instead of remaining inactive between your sets or after a session.
Instead, keep moving gently to keep blood flow and energy demands high. Nothing like getting rid of a few calories additional.
EPOC: a bonus for athletes
Having said that, let us recall that theCOPD can in no way replace a healthy and balanced diet or regular training. Keep in mind that:
- Its measurement is difficult and varies from person to person;
- Its effectiveness depends on theintensity exercise and its duration;
- Its effect is transient (between 24 and 48 hours) and requires reactivation through regular sports sessions (2);
- The muscle mass is an equally (or more) important factor than EPOC in the body’s energy expenditure at rest.
So consider EPOC as a welcome bonus that allows you to continue burning calories after exercise, as long as you focus on intensity and regularity!
- LaForgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006 Dec;24(12):1247-64. doi: 10.1080/02640410600552064. PMID: 17101527.
- Schuenke, M. D., Mikat, R. P., & McBride, J. M. (2002). Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. European journal of applied physiology, 86(5), 411-417.
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Interview with Dr. Emily Carter, Sports Physiology Expert
Editor: Good morning, Dr. Carter. Thank you for joining us today to discuss the fascinating phenomenon of Excess Post-Exercise Oxygen Consumption, or EPOC. Could you start by explaining what EPOC is and why it occurs?
Dr. Carter: Good morning! Absolutely. EPOC, often referred to as the afterburn effect, is a physiological response that occurs after intense exercise. When you engage in strenuous activity, your body uses more oxygen than it needs for immediate energy. After exercising, your body continues to consume oxygen at an elevated rate as it works to recover, repair muscle tissue, and restore energy stores. This recovery process requires additional calories, which is where the afterburn effect comes in.
Editor: That’s really interesting! Many people want to know how they can trigger EPOC effectively. What types of workouts do you recommend?
Dr. Carter: High-Intensity Interval Training, or HIIT, is one of the best ways to stimulate EPOC. It alternates between short bursts of high-intensity exercise and brief rest periods, which can significantly increase your calorie burn for hours after you finish working out. Additionally, incorporating weight training into your routine is effective. Lifting heavy weights causes microtrauma to muscles, and the repair process consumes energy, extending the afterburn effect.
Editor: It sounds like timing and intensity are key factors. How should someone structure their workouts to optimize EPOC benefits?
Dr. Carter: To maximize EPOC, I suggest combining different workout types throughout the day, such as a weightlifting session in the morning and a cardio session in the evening. This approach can prolong the metabolic activation throughout the day. Importantly, consistency is crucial. Aim for multiple shorter sessions during the week rather than trying to cram everything into one long workout.
Editor: What about active recovery? Does it play a role in enhancing EPOC?
Dr. Carter: Yes, active recovery can indeed optimize the afterburn effect! Instead of sitting idle between workouts or sets, moving gently helps maintain elevated heart rates and blood flow, which can aid in burning more calories even during rest periods.
Editor: what should people keep in mind regarding EPOC? Is it a substitute for a healthy lifestyle?
Dr. Carter: Definitely not! While EPOC offers some benefits, it shouldn’t replace a balanced diet or regular physical activity. Individual responses can vary, and factors like fitness level and workout intensity will influence EPOC outcomes. So, it’s essential to combine EPOC-influencing workouts with healthy eating and overall fitness routines for the best results.
Editor: Thank you so much, Dr. Carter, for sharing your insights on EPOC. This will definitely help our readers in their fitness journeys!
Dr. Carter: My pleasure! I hope everyone feels empowered to incorporate these insights into their routines.
Interview with Dr. Emily Carter, Sports Physiology Expert
Editor: Good morning, Dr. Carter. Thank you for joining us today to discuss the fascinating phenomenon of Excess Post-Exercise Oxygen Consumption, or EPOC. Could you start by explaining what EPOC is and why it occurs?
Dr. Carter: Good morning! Absolutely. EPOC, often referred to as the afterburn effect, is a physiological response that occurs after intense exercise. When you engage in strenuous activity, your body uses more oxygen than it needs for immediate energy. After exercising, your body continues to consume oxygen at an elevated rate as it works to recover, repair muscle tissue, and restore energy stores. This recovery process requires additional calories, which is where the afterburn effect comes in.
Editor: That’s really interesting! Many people want to know how they can trigger EPOC effectively. What types of workouts do you recommend?
Dr. Carter: High-Intensity Interval Training, or HIIT, is one of the best ways to stimulate EPOC. It alternates between short bursts of high-intensity exercise and brief rest periods, significantly increasing your calorie burn for hours after you finish working out. Additionally, incorporating weight training into your routine is effective. Lifting heavy weights causes microtrauma to muscles, and the repair process consumes energy, extending the afterburn effect.
Editor: It sounds like timing and intensity are key factors. How should someone structure their workouts to optimize EPOC benefits?
Dr. Carter: To maximize EPOC, I suggest combining different workout types throughout the day, such as a weightlifting session in the morning and a cardio session in the evening. This approach can prolong metabolic activation throughout the day. It’s also essential to maintain high intensity during workouts and to include active recovery periods to keep the metabolism elevated.
Editor: Are there any specific exercises or activities that you find particularly effective for maximizing EPOC?
Dr. Carter: Absolutely! Exercises like burpees, jumping jacks, and mountain climbers are excellent for maximizing EPOC due to their high intensity. Resistance training with heavy weights can also be very effective. It’s all about engaging multiple muscle groups and pushing your body to a higher energy expenditure.
Editor: for those just starting their fitness journey, what advice would you give them regarding EPOC and exercise intensity?
Dr. Carter: It’s important to ease into any new fitness routine. Start with moderate-intensity workouts and gradually increase your intensity as you become fitter. Remember that consistency is key; aiming for regular workouts, focusing on both aerobic and anaerobic training, will benefit not just EPOC but overall health and fitness. Most importantly, listen to your body to avoid injury.
Editor: Thank you, Dr. Carter, for sharing such insightful information about EPOC and how to harness its benefits in fitness!
Dr. Carter: It was my pleasure! Happy training!
