If you have never completed high intensity activities and you have lifted your heart faster, when you experienced a democrat After the effect. Short to Oxygen consumptionMeans EPOC The rate of increased oxygen is used after exercise to deal with physical exercise.
But EPOC is not just a post-class event. He plays an important role Calories costs, fat losses and metabolic recoveryIn particular in some training types Glad and resistance classes. In this article, how we increase what evt is, why this is the importance and ways to increase its advantages.
What is EPOC (more than more exercises than oxygen consumption)?
EPOC is the amount Additional oxygen consuming your body after an intense exercise Enable the recovery process. The body attracts several energy processes during the recovery:
- Replenishment of ATP and Creatin Fosphate Shops
- A resintion of muscle glycogen
- Removal of lactate and conversion (Cori cycle)
- Restoration of hemoglobin and myologlobin oxyglon level
- Thermitation (Cooling of the Body)
- Hormone activity (Catecholin, cortisol, ggggggggggggggggggggggggg
- Repair of muscle tissue and adaptation
Each of these requires oxygen, contributes to postabolism after the exercise. Actually reflect EPOC The extra energy used after your body exercise Return to homeostaska. In this recovery period, your Metabolism risesAnd your body continues to burn calories during the rest.
You can recognize the voltage after you work after you work:
- Your heart and breathing prices have risen
- You will continue to sweat or feel hot
- Your device shows a high total calorie burn
- You feel more tired or after stimulation
This characters reflect the fact that your body is still working for recoveryAnd you have collected metabolic awards of the smart, lively session.
EVOK is required high levels Exercise very strong or long timeMany cannot be done, especially for beginners or athletes.
Why is EPOC important?
1. Increases a common calorie burn
EPOC expands your energy consumption Outside the duration of trainingThis intensifies the general calorie burning. It intensity and duration The session has a powerful effect on the size and length of the effect of the effect.
Research can increase EPOC Rest for up to 38 hours of consumption strong resistance after high intensity Session (Mark D. Sheaenth. etc.
2. Supports the loss of oil
Although the calorie burn is important during the training, The post-exercise is intensifying metabolism When combined with EPOC, especially when the resistance or intermediate cardio can contribute to the loss.
3. Increases the recovery
The body uses the following from this oxygen state:
- Restore ATP and Fosspbatiate
- Repair of damaged muscle fibers
- Primary hormones such as cortisol and growth hormone
These processes are very important Reading and muscular growth.
What does the EPOC eff effect affect?
| Factor | EPOC IF |
|---|---|
| Exercise intensity | High intensity = large epc |
| Length of exercise | Continue to last = more oxygen requirement |
| Training type | Resistance exercises and hiit higher than a stable state |
| Training experience | Trained persons can be kicked and experienced faster over time |
Study methods that increase EPOC
1. High Intensification Relationships (HIIT)
The HIT is engaged in a change of powerful forces with a recovery period. This leads to a large metabolic disorder that requires more energy to restore the physiological balance.
Example of Protocol:
- 30 seconds Sprint / 90 second walks × 8-10
- Total duration: 20-25 minutes
- Intensity: ≥85% maximum heart rate (or ≥90% vo₂max)
2. Sprint interval (sitting)
The session is a shortest Despreshate and muscle disorder for very short dental, which is more than 100% of the body.
Example of Protocol:
- 6-8 × 30-second “comments” sprint (such as cyclometer or hill sprint)
- BOUNDS BOUGHER 3-4 minutes Passive Recovery
3. Strong resistance training
Several mixed elevators using the top loads are running muscle fiber, contribute to EPOC, erupting, hormonal reaction.
Best practices:
- Use Many additional elevations (For example, results, defiliates, rows, machine-equipment press)
- Shipping: 70-85% of the 1RM
- Size: 3-5 set × 8-12 reps
- A short rest period (45-60 seconds) increases a metabolic price
4. The fight against the district
In the range of exercises, it unites minimal heartbeatness between the acrequiters between minibus.
Example of Protocol:
- 4-6 exercises (e.g. push-ups, lungs, rows, teapot swinging)
- <30 seconds to rest 30-60 seconds for a table to rest
- Repeat for 3-5 rounds
5. United perfection and resistance training (agreement)
Performing aerobically and resistance training in a session, increases the overall energy value and metabolic demand.
Example:
- Average intensity resistance in 20 minutes
- Then ≥70% lasted 20 minutes in Voum.
6. Tabata training
A very strong form of a high level of risk engaged in a very short job, the Tabata brings a large oxygen shortage in a short time.
Example of Protocol:
- 8 20 seconds 20 seconds remain relaxing / 10 seconds
- Total: 4 minutes for every exercise (eg compressed, pulsors, mountain climbers)
How long is EPOC?
Modern research:
- Moderate intensity exercises: EPOC can take 1-3 hours
- Sedimentary aerobic (≥70% for Voumax ≥50 minutes): EPRCT can last long 3-12 hoursespecially in the persons trained.
- SuprahiL efforts (e.g., ≥105% vo₂max or high intensity): Can lift the metabolism for 12-24 hoursAlthough calories burns lightly.
- Hard resistance read or hiit: Can continue EVK 16-38 hourson the skill and intensity of the study.
EPOC’s caloric effect
Even if long-term EPOCT DEGISIONS DEAISSS DEPARTMENT 6-15% of total energy prices Exercise.
What do the literature shows:
- Simple EPOC Calory Light:
~5-50 kcalpock / h post-exercise
~15-150 kcal is a total of total depending on intensity and duration - For comparison: 45 minute average runsa can burn 400-600 kcalDuring the EVC additives just 6-15% more (24-90 kcal).
Evac does not consider hundreds of additional calories, it can contribute An additional 6-15% of your total session (Børsheim & Bahr, 2003).
General legends about EPOC
| Legend | Fact |
|---|---|
| EpoC burns hundreds of calories after each session | Often EPOC answers 50-200 kcaldepending on the type of study. |
| Cardio EVOC only | Can develop resistance exercises equal or large EPOC from cardio. |
| You must feel tired for EPOC | Intensive problems, but Smart programming Determines the epOC without fatigue. |
Do EPOCs benefit more from training?
- Customers of oil loss Search for metabolic advantages
- Busy professionals Looking for short, effective activities
- Athletes and tactical populations Aiming for the volume and recovery of work
- Total fitness customers want to improve body content
Conclusion
EPOC or more oxygen consumption is a strong metabolic phenomenon that can help your body Calories and farther recovery after training is over. Through training with intensity, hiit or metabolic sinks, you can maximize this effect to support this effect Oil loss, performance and recovery.
Understanding EVC allows you train is smartnot just hard. Use as a means of your fitness program to set effective, effective and stable results.
Literature
- Schuinke, sign; MIXOT, RICHARD; MCRIDE, Jeffrey (2002). “The effect of acute period, the excess exercise on oxygen consumption: the consequences of control body mass.” European magazine of practical physical physiology. 86 (5): PMID 11882927.
- Drugs with Lafiya J, Rt, Gor CJ. Intensification and duration of exercise on excess oxygen consumption after exercise. J sportsman. 2006; 24 (12): 1247-1264. https://do.org/1080/02604060600552064
- The intensity, duration and regime of exercises on oxygen consumption after exercise. Sport Med. 2003; 33 (14): 1037-1060. https://do.org/10.16-20033140-00002
- Hackney Kj, Engels HJ, Greerebecr RJ. After the Encentric concentration, after fully body resistance classes, it leads to the delay in the delayed muscles. J Crophy Croated Croean. 2008; 22 (5): 1602-1609
- American Sports College. ACSM’s instructions for exercise tests and recipe, 11th.
