Have you heard about Exercise Post-Oxygen Consumption (EPOC), a phenomenon involving an increased rate of oxygen intake after strenuous activity? It is also known as the 'afterburn effect' and benefits you in many ways, including calorie burning, improved endurance, and increased muscle strength. We spoke to Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who explained the benefits of EPOC and how to achieve it.
What Is EPOC?
EPOC occurs when the body continues to consume oxygen at an elevated rate after the completion of a workout. Arora said, “During intense exercise, the body's demand for oxygen rises to meet the increased energy requirements. Following the workout, oxygen consumption remains elevated as the body works to restore depleted energy stores, repair muscle tissue, and eliminate metabolic byproducts, such as lactic acid.”
How Does EPOC Benefit You?
“The primary benefit of EPOC is its ability to increase post-exercise calorie expenditure. When the body consumes oxygen at an elevated rate, it expends additional energy, leading to an increase in calorie burn even after the workout has ended”, said Arora. This means that you continue to burn calories long after you've left the gym, making EPOC a valuable tool for weight management and fat loss.
Furthermore, EPOC plays a crucial role in the recovery process. The increased oxygen consumption facilitates the removal of metabolic waste products from the muscles, speeds up muscle repair and growth, and replenishes depleted glycogen stores. As a result, you experience faster recovery times and reduced muscle soreness, allowing you to train more effectively and consistently.
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How to Achieve EPOC
Achieving EPOC requires engaging in high-intensity exercise that elevates the heart rate and places a significant demand on the body's energy systems. Here are some strategies to maximise EPOC during your workouts, as listed by the expert:
Include High-Intensity Interval Training
High-Intensity Interval Training (HIIT) comprises alternating between brief bouts of vigorous exercise and intervals of rest or lower intensity. Due to the metabolic demands imposed by these intense intervals, this training method has demonstrated its ability to induce a notable EPOC response.
Lift Heavy Weights
Another strategy to maximise EPOC is by including strength training exercises that utilise heavy weights or resistance. Compound exercises, such as squats, deadlifts, and bench presses recruit multiple muscle groups simultaneously, leading to greater energy expenditure and a more significant afterburn effect.
Also Read: From Pilates To Swimming: Expert Lists Low-Impact Exercises Suited For All Fitness Levels
Increase Workout Intensity
You should also increase the overall intensity of your workouts to maximise EPOC. Push yourself to work harder and challenge your limits to stimulate a greater metabolic response.
According to a 2023 study, it was found that the length and intensity of aerobic exercise affect the amount of EPOC following the activity. Also, there is a nonlinear link between the magnitude of EPOC and the intensity of the exercise bout, however, there appears to be a more linear association, especially at higher intensities.
Incorporate Circuit Training
“Circuit training consists of executing a sequence of exercises consecutively with minimal rest intervals between each exercise. This constant movement keeps the heart rate elevated and promotes EPOC by creating a metabolic disturbance that persists after the workout ends”, added Arora.
Stay Consistent
Consistency is essential for maximising the benefits of EPOC. Hence, aim to add high-intensity workouts into your routine regularly to maintain elevated calorie burn and metabolic activity over time.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your fitness expert before making any changes to your fitness routine, especially if you are dealing with any injury.]