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You could burn extra calories and fat for hours, or even up to a day or two after your workout.
EPOC is all about your post-exercise oxygen consumption. When we work out, we use oxygen to fuel our muscles. The harder you exercise, the harder you breathe, and the more oxygen you use. This oxygen deficit that you created during your workout needs to be replenished post-workout.
Not only does this oxygen deficit need to reach homeostasis, but many other reactions occur within the body to bring it back to its pre-workout resting state.
Some of these include: Bringing the heart rate back to a normal resting rate — How high did you get your heart rate up to during your workout? Your heart is beating out of your chest because it needs to supply blood, nutrients, and energy to your muscles.
It takes time hoursand during that time, you continue burning an elevated amount of calories. Re-oxygenation of blood — During exercise we use oxygen to fuel many cellular processes. This oxygen debt we created needs extra oxygen and calories to reach homeostasis — the EPOC effect.
Replenishment of muscle glycogen — If you work out hard, muscle glycogen will be your primary source of fuel. It takes energy, and therefore calories, to replenish these energy stores. Cellular repair — You just broke down your muscle tissues during your workout. Building muscle cellular repair takes a massive amount of calories — the afterburn effect in its purest form.
All of these processes need oxygen and fuel to be performed.
What kind of fuel? Fat and glucose and some protein. Fatty acids are mobilized to help in the recovery process. This is what the afterburn effect is all about — creating an environment that causes your body to need additional fuel to recover from an intense workout.
Here are 10 more ways you can boost your metabolism and fat loss. Much research has been done on the duration of excess post-exercise oxygen consumption, and the methods by which you can get the greatest effect out of it. Here is one such study. Not only was there a correlation, but the correlation was exponential.
Effective EPOC training means that you will be busting your butt. You will be out of breath.
The extra effort will be well worth it though. You will continue metabolizing fatty acids for hours or days after your workout. On top of the extra fat burned from the EPOC effect, you will have built additional muscle — which means you will be burning even more calories.
It eats it for breakfast, lunch, dinner, and every moment in between. Muscle is a fat grazer. Keep your workout intensity high. Create an oxygen debt that results in excess post-exercise oxygen consumption EPOCand be rewarded with extra fat loss for hours and days after your workout.Body Composition Assessments.
Bio-electrical Impedance Analysis or Bioimpedance Analysis (BIA) is a method of assessing your body composition, which is the . The Afterburn Effect of Weightlifting Like cardio, the EPOC of weightlifting varies depending on the types of workouts and the training status of the subjects.
Research shows weightlifting’s afterburn effect is fairly long (15 to 38 hours) and the “metabolic boost” is, on average, about 9 to 11%. You can do a HIIT workout with almost any type of activity, including running, swimming, and cycling, as well as strength training with exercises like burpees, squats, and push-ups.
Afterburn is a dramatic film written and produced for television, based on a true story where one woman takes on the United States military and General Dynamics, manufacturer of the F jet fighter aircraft that took her husband's life.
The docudrama starred Laura Dern, Robert Loggia, and Vincent regardbouddhiste.com film's name is derived from the "Afterburner" bar where the central character. Duration of the effect. The EPOC effect is greatest soon after the exercise is completed and decays to a lower level over time.
One experiment found EPOC increasing metabolic rate to an excess level that decays to 13% three hours after exercise, and 4% after 16 hours.  Another study, specifically designed to test whether the effect existed for more than 16 hours, conducted.
A quick glance at a male versus female body tells you right away something is different. While we can certainly recognize the obvious, we ignore these differences when .