I’m sure most of you have driven long distance in your car. Well, after you have reached your destination, your car’s engine is still warm as it gradually cools down to resting temperature. E. P. O. C or Exercise Post Oxygen Consumption works the same way. Similar to a car engine that remains warm after being turned off, once a workout is over and your back to your daily routine, your body’s metabolism will continue to burn calories even at rest. It’s also know as oxygen debt, EPOC is the amount of oxygen required to restore your body at its normal state (homeostasis).
Here are things you should know about EPOC and will help you to optimally rub up your metabolism:
1. A proper warm up is required before starting your exercises because it can take about 5 to 8 minutes to be able to efficiently use aerobic metabolism to produce the ATP necessary to sustain physical activity. ATP (Adenosine Triphosphate) is how your body’s metabolism converting the nutrients you consume in your diet to ATP. It’s the fuel your body uses for muscular activity.
2. Exercise that consumes more oxygen burns more calories.
3. Incorporate heavy resistance training (lift heavy sh*t) and circuit training with short rest interval will greatly effect EPOC. That means include compound movements (deadlift, squat, bench, pull-ups, etc) and switching your circuit training session from lower to upper body exercises.
4. HIIT (High Intensity Interval Training) is the most effective way to stimulate the EPOC effect. Get that heart rate up to the max.
5. EPOC is influenced by the intensity, not the duration of exercise. It’s not how long your workout, it’s how intense it is.
6. Research has shown that resistance training can provide a greater EPOC effect than running at a steady speed. Do more weights 🏋️♀️
In simple term, just keep your body moving. Like Isaac Newton states, “a body in motion stays in motion”.