A question that comes up a lot is “What is EPOC?”
EPOC is the acronym for Excess Post-Exercise Oxygen Consumption. EPOC is also known as the “Afterburn Effect”, when your body continues to burn calories after exercise has ended.
While this might be a very scientific explanation, we will try to simplify it as much as we can - to make it easily digestible for you!
Why Is EPOC Important?
As we discussed in a previous blog post, it’s important to create a caloric deficit when you are trying to burn fat.
We all know that if your body is expending more calories than it takes in (a caloric deficit), the weight loss process will be accelerated.
One of the ways our bodies use up these extra calories is through EPOC.
EPOC is the process that helps to restore your body back to its pre-exercise state, it uses these extra calories by continuing to burn them after you are done exercising.
This means that your metabolism continues increasing for up 24-48 hours following an exercise session!
How Do You Get EPOC From A Workout?
In order to get EPOC from your workout, you need a little bit of help.
You’ll have the best chance at getting EPOC if you do an interval or Tabata-style workouts. Regardless of your workout style, you need to be doing High Intensity Interval Training or CrossFit type workouts.
This is because these types of workouts are shorter (about 20 minutes) but they require high intensity cardio that causes enough stress to burn significant calories after you are done working out.
The good news is that if you’re at the Gym in Overland Park, KS - we can help create this for you!
Our EPOC Boot Camp Class is built around the idea and science of EPOC - so if you’re interested in EPOC style metabolism boosts, this is the class for you!
How Long Does EPOC Last?
This depends on how hard you are working during your workout.
EPOC can last up to 48 hours! On average, however, EPOC lasts for about 12 to 24 hours.
That means you will continue to burn calories well after your workout is over!
There’s no question that EPOC and Afterburn Effect are important when it comes to weight loss - this isn’t just a myth, science shows us that this really does happen with High Intensity Interval Training or CrossFit
If you want EPOC to work for you, the best thing that you could do is head our Gym in Overland Park, KS and try out one of our CrossFit Boot Camp Classes today!
How Does Metabolism Behave During EPOC
As we’ve mentioned already, during EPOC your body keeps burning calories for up to 48 hours after exercise.
If you are wondering how this happens - it’s due to the energy that is needed by our bodies at rest during Resting Metabolic Rate (RMR).
RMR is when the body needs energy to keep it functioning regardless of whether you’re sleeping, working or exercising.
When you add in exercise and EPOC - this increases your metabolism even more! This means that we can burn calories at a faster rate for up to 48 hours after our workout ends!
This is pretty amazing, and a great motivation for KS Athletic Club (our Gym in Overland Park) members who want to get faster results from their workouts.
How Can I Use EPOC To My Advantage?
The easiest way to use EPOC to your advantage is to work it in with your weight loss program or plan.
- Excess post-exercise oxygen consumption increases your metabolism, allowing you to burn more calories for hours after your activity.
- There's a direct link between the amount of energy utilized during your workout and the amount of EPOC generated—so going hard during your exercise is beneficial!
- The EPOC effect is improved by full-body exercises that work all major muscle groups.
- To enable glycogen stores to be replenished, you must drink enough water. Increased sweat rate and a lack of hydration will both stymie the body's ability to remove lactic acid and rebuild glycogen stores.
- Quality sleep and good nutrition, including high-quality carbohydrates and protein, is also fundamental to good recovery.