What Is EPOC: Fat Burner
Excess oxygen consumption after exercise (EPOC, informally called afterburn) is a measurably higher oxygen intake rate after strenuous activity aimed at erasing the “oxygen deficiency” of the body. Nevertheless, to this day, the term “oxygen debt” is still commonly used. Oxygen (EPOC) is used in recovery processes that restore the body to a state of rest and adapt it to the exercise that has just been done.
Another use of EPOC is to boost the increased metabolism of the body from the body temperature rise that happens during exercise. EPOC is followed by increased fuel consumption. THAT IS FAT!
The EPOC effect is greatest soon after completion of the exercise and declines over time to a lower level. Anaerobic exercise in the form of high-intensity interval training was also found in one study to result in greater loss of subcutaneous fat, although during exercise the subjects spent less than half as many calories! Results in a 1992 Purdue study showed that high intensity, anaerobic style exercise resulted in an EPOC magnitude significantly higher than an aerobic exercise of equal work efficiency.
All right, Clint! Enough of the lingo exercise! What does it mean to me?!?! It means you will continue to burn fat through EPOC for up to 38 hours after you finish if your workouts are short and intense. If you’re doing LSD (stable exercise on a treadmill, outside, elliptical, etc.) EPOC will end very soon after you’ve done it!
How heck am I doing this?! Training period (fast / rest) is the best way to achieve and sustain speed. Interval is the strongest of cardio and King intervals are Tabata (20 seconds of hard workout/10 seconds rest)!
By the way, in your resistance training (lifting) there’s also a way to get the effect. Weight lifting using compound lifts, or multi-joint weight lifting exercises performing a weight lifting circuit that alternates between upper and lower body exercises will put a greater demand on the muscles involved for Adenosine triphosphate, or short ATP. ATP is a molecule of high energy found in each cell. The role is to store and supply the necessary energy to the cell. Increased demand for anaerobic ATP also results in increased demand for the aerobic system to resupply the muscles with ATP during rest periods and recovery during exercise.
So what does that mean? This means more important than length is strength. Exercise sessions must be short, quick and difficult. Cardio must be intervals of high intensity,
whether it is circuits of body weight, sprints, or some type of machine such as elliptical or treadmill. Lifting must encourage compound exercises such as squats, deadlifts, bench pressing, over isolation exercises such as curls or extensions of legs. After exercise is over, cardio sessions alone will give you the EPOC effect for up to 36 hours!