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EPOC Training

The phrases EPOC and EPOC Training get thrown around a lot these days. A lot of people have heard about EPOC but are unaware what the term really means.

Let me clarify.

When we begin to exercise, our body decides which energy system to use depending on the intensity of the exercise. At the start of exercise, depending on the difference between the demands before exercise and during exercise, there is usually a short delay in meeting necessary oxygen demands. This is why a warm-up is so crucial!

As we progress our activity, the oxygen demands are eventually met (the time is dependent on intensity).

When we stop exercising and the need for a higher supply of energy is reduced, the body continues to take in extra oxygen – more than would ordinarily be consumed at rest in the same time period.

This excess oxygen is what we refer to as EPOC or Excess Post-Exercise Oxygen Consumption. This oxygen is used for recovery processes that bring the body back to steady state. We’ll get into how this all relates to EPOC Training in a second.

We often refer to EPOC as oxygen deficit. The duration and intensity of the exercise performed determines how long this recovery period will last. Light to moderate activity causes a very mild stimulus to the body and thus requires a short and typically unnoticeable recovery period. On the other hand, high-intensity exercise can result in recovery periods that can last hours or even days.

EPOC has many responsibilities but all you need to know is that it’s used for recovery and replenishment of your energy systems.

So why is this important for you?

After exercise, the body continues to expend energy to assist with the recovery of the energy systems. Thus, the longer the recovery period, the longer your body continues to expend energy.

So how can you take advantage of EPOC and incorporate EPOC Training into your routine?

It’s very simple. By incorporating some high-intensity workouts in your weekly routine, you will not only burn more calories during the workout, but you will burn additional calories during the recovery period.

Higher intensity = larger oxygen deficit/longer recovery period = more post-workout calories burned.

You don’t want to go overboard here. Simply aim for a workout in the 85-90% of your heart rate max once a week and your goal will be accomplished. Activities such as sprinting and circuit/interval training do wonders in terms of EPOC Training. Do anything that will make your heart work hard to pump oxygen-rich blood through your body.

Hopefully this has helped you understand the concepts of EPOC and EPOC Training.

John Wall Workout | johnwallbasketballworkout - November 13, 2010

[…] Wall get in the gym early to begin his day with cardiovascular training. He likes to do some interval training as part of his cardio workouts to simulate game situations. For example, he’ll alternate 2 minute jogging sessions with 30s sprints to get his heart rate going. This technique allows him to raise his epoc levels with targeted epoc training. […]

Jessica Alba Workout and Diet « Jessica Alba Workout & Diet - January 6, 2011

[…] NOTE: The most effective way to lose weight is to alternate low intensity activity with high intensity activity. As you get your heart rate up your EPOC levels rise and your metabolism remains revved up for hours after your workout. Interval cardio training is more effective (and efficient) than steady cardio exercise (i.e. jogging). Read more about epoc training. […]

Hope - April 18, 2012

Hi Srdjan,

Your website has been very helpful to me over the past few weeks as I’ve been incorporating some of your exercises/techniques into my routines. I have a question about this article. So I should only do one sprinting workout per week? Any reason why? To protect the joints from excessive stress? My body needs time to rebuild oxygen? I guess I’m not quite understanding EPOC…Should I be avoiding all other types of treadmill workouts during the week if I do a sprinting workout?

    Test - April 20, 2012

    Hey Hope! Sorry for the late response!

    I only suggest sprinting once a week because that’s all that’s needed. You need that one-a-week flow of hormones that you can only get from short, super intense, explosive workouts like sprinting.

    I lean more towards a combination of high intensity training like sprinting (once a week) and low intensity training like walking (few times a week). I don’t really do anything in between (I’ll explain this in some new posts I’m putting together).

    EPOC is the effect that comes from high intensity training. What happens is you put yourself in an oxygen deficit. So once you finish a high intensity workout like sprinting, your body goes into this oxygen deficit and begins taking in MORE oxygen than it normally would in a rested state. And it does this for a prolonged period (sometimes up to 24-48hrs). This requires energy. So essentially a short intense workout turns your body into a metabolic furnace for hours AFTER your workout. This is the EPOC effect.

Mistakes you’re making…in the gym. | Reagan Rambler - January 25, 2013

[…] Anytime you head into a workout, keep in mind this quote, “Fitness is intensity dependent, not time dependent.” While low-intensity cardio may burn you a few calories during the time being, it is overall not very effective and let’s be honest…so BORING! High intensity intervals, even for as little as 15 minutes, requires effort and oxygen that will not only burn more calories in the moment, but it will also keep your body working and burning calories for up to 48 hours after your workout. Learn more about this concept of EPOC (excess post-exercise energy consumption) and EPOC training here (http://www.bloomtofit.com/epoc-training). […]

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