Advertising
Advertising

EPOC is What You Need To Know About Fat Burning!

EPOC is What You Need To Know About Fat Burning!

You have noticed that after cooking when you turn the stove off, it’s not cool immediately – it takes some time for it to return to its normal state. The same thing happens with our body when we exercises – it takes some time for our body to restore the balance and return to its resting state. During the recovery time, we need more oxygen so that our bodies could function properly, and it might take as long as 48 hours for our bodies to recover fully. This recovery period can actually help you burn more calories as EPOC comes on the scene.

Understand the concept of EPOC

EPOC stands for excess post-exercise oxygen consumption and it is the amount of oxygen your body needs to get back to normal state and it is excess compared to the amount of oxygen you needed before doing exercises. When your body is in post-exercise state, there are a lot of processes going on which require oxygen, and thus you burn calories even when you’ve stopped working out.

Before you start doing exercises, your body is at resting state, and doesn’t require excess oxygen levels. Once you start with your training, your muscles fill with lactic acid and we use up our oxygen supplies, which need to be replenished in the period following our training session. To recover, our body needs energy, so we spend more calories during post-exercise period than we did during pre-exercise period. Research suggests [1] that more intense exercises that maximize excess post-exercise oxygen consumption, or EPOC, have a positive effect on weight loss.

Advertising

How long does the process last?

When having high-intensity trainings, your body uses more oxygen, and therefore your body needs to restore its oxygen supplies and it needs to work much harder compared to after less intense workouts. All this is happening 16-24 hours after your training session has ended, as indicated by research [2]. This means that once you have stopped working out, your body is still working for up to 24 hours to restore balance, and therefore consuming energy.

The math is simple – the more intense training session, the more oxygen your body will need afterwards, and therefore more calories will be burnt. Researchers from National Institute of Occupational Health [3] found that when training at 75% of your maximal oxygen consumption can result in much more EPOC, compared to training at 50% of your maximal oxygen consumption.

How many calories you can burn during the resting period depends on a number of factors, but an estimated number is up to 5 extra calories for every liter of oxygen your body consumes. A study at Appalachian State University [4] concluded that participants who cycled vigorously for 45 minutes burned extra 190 calories during the 14-hour post-exercise period compared to the days without any workout.

Advertising

Which types of workouts most stimulate EPOC?

HIIT

HIIT is high-intensity interval training and it is designed in way to make your body work harder. During HIIT workouts, you do short intervals of high-intensity exercises where you give your maximum and push yourself to the limit, followed by short periods of active rest. When you are alternating between such intense intervals and short periods of rest, it increases your heart rate, and when you are working out at 70-80% of your maximum heart rate, that’s when you maximize the EPOC effect.

This type of training doesn’t need to be time consuming, and there are plenty of short 10-minute training sessions available, and you can make a HIIT training with almost any exercises. Some simple HIIT trainings include:

Advertising

  • Walk and sprint: walk for 30 seconds, then sprint for 30 seconds. Repeat 8-10 times.
  • Pushups: Do 10 pushups, then rest for 30 seconds. If you want to make it even more difficult, rest for 15 seconds.
  • Squats: Do 10 squats, then rest for 30 second. You can repeat as long as you like.

Circuit training

This type of training can be very appealing to people who get bored with one type of exercise easily. It is very fast paced and it involves doing one exercise for 30 seconds to 5 minutes, and then you move on to the next exercise. Circuit training improves your strength and muscle endurance, and you can put different groups of muscles to work during one session. Circuit training has a similar effect as HIIT training – it creates increasing demand on your heart, therefore, you take more from your oxygen supplies. Moving from one type of exercise to another without rest, puts your body under pressure, thus it takes more time for your body to recover afterwards.

The best thing about circuit training is that you can do it at home without any equipment. You can create your own circuit training routine. First, you need to select your time limit – the ideal time span is from 10-45 minutes. Next select an upper-body exercise, then lower-body exercise, followed by a compound exercise, then choose a cardio for 1 minute. Rest for one minute and repeat.

Advertising

Resistance training

Resistance training is a type of training where your body is working against some external force that causes your muscles to contract, which increases your strength and endurance. Various research confirm [5] that resistance training has s greater EPOC effect compared, for example aerobic exercise. You put an increasing demand on your muscles during a resistance training, therefore, your body is also in a greater demand to restore the balance – thus more oxygen is needed.

You can go to the gym and try out resistance training on various machines, or you can train at home as well – you can use dumbbells, different types of resistance bands, even bricks or other heavy objects you have at home, or even your own body weight.

Featured photo credit: https://pixabay.com/ via pixabay.com

Reference

More by this author

Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

Who Says All Introverts Hate Socializing? Here’s The Truth About Introvert And Extrovert Every Time You Drink A Beer, Remember To Drink The Same Amount Of Water You’re Exceptionally Creative If You See The Correct Image (Only 1/100 People Can Do This!) If You Have These 6 Struggles, You’re Highly Intelligent Who Can Resist Avocado! It Is One of the Most Nutrient Fruit In The World!

Trending in Health

1 11 Simple and Effective Ways to Manage Stress 2 Causes of Insomnia and How to Overcome It (The Complete Guide) 3 13 Bad Habits You Need to Quit Right Away 4 Can You Stop Depression from Damaging Your Brain? 5 Why You’re Feeling Tired All the Time (And What to Do About It)

Read Next

Advertising
Advertising
Advertising

Last Updated on May 22, 2019

10 Simple Morning Exercises That Will Make You Feel Great All Day

10 Simple Morning Exercises That Will Make You Feel Great All Day

There are lots of studies that show if you do some exercise in the morning, you will be in a better mood all day long. You will have more energy and you will certainly be a better colleague, friend or partner.

One psychologist at Duke University has researched the effects of exercise on depressed patients and he has come to the conclusion that exercise has a definite role in treating this condition and has an important role in preventing people from relapsing.[1] According to the New York Times, scientists have now established that exercise also boosts your brain power.[2]

In addition, there are studies from the Appalachian State University which show that blood pressure can be reduced by doing regular morning exercise.[3]

Here are 10 simple morning exercises that will help you feel great the whole day long. You can include some of them in your morning exercise routine or do them all at home without having to enrol in a gym. Consult your doctor before starting any form of exercise routine if you are new to this.

1. Cat Camel Stretch

Stretching exercises are useful for muscle toning and also preventing arthritis. They can either be dynamic or static.

Dynamic ones such as the cat camel stretch, are particularly useful for doing other exercises in the morning. They are also beneficial at other times of the day, especially after long periods of sedentary work. This one is great for spinal flexibility and is a good warm up exercise.

Kneel down on all fours. Start by rounding your back just like a camel so that your head will try to meet your pelvis. This is the camel position. Then lower and lift your head so that your lower back is arched. This is the cat position. Do these movements slowly and smoothly. About 4 or 5 times.

Here’s a video to guide you through:

Advertising

2. Go for a Walk or a Run

This is better done outside so that you can connect with nature but running inside on a treadmill is almost as good. You can time yourself and increase length and time according to your fitness program.

Always have new goals to reach. Start with brisk walking and work up to running. At my age, I am still walking!

The health benefits are considerable. You can build stronger bones and you can help to maintain your weight.

Also, you are helping your heart to stay healthy and keeping your blood pressure low.

Learn more about the benefits of running here: 8 Benefits of Running 5 Minutes Every Day You Didn’t Know

3. Jumping Jacks

Michelle Obama is a great fan of this exercise and has become “Jumper in Chief.”[4] They are great for cardiovascular health and also for toning muscles especially the calves and the deltoids.

Stand with feet together. Jump while spreading your arms and legs. Return to first position and keep going! You can start with doing these for 1 minute and then gradually build up to the number you are comfortable with. Here’s how:

4. Abductor Side Lifts

Watch the video below to see how to do this exercise. These muscles are important because you use them everyday to run, get into the car or onto and off a bicycle. They are very important also for your core stability and prevent the pelvis from tilting.[5]

Advertising

Do about 10 to 15 raises for each side like this:

5. Balancing Table Pose

This is a classic yoga pose. It benefits the spine, balance, memory and concentration.

Start with the table pose (hands and knees). Breathe in before starting each movement. As you exhale, raise your left leg parallel to the floor as you raise the right arm, also parallel to the floor. Breathe in as you lower arm and leg. Repeat for the other side. 10 repetitions on each side is a good starting point.

ablab

    6. Leg Squats

    Not just legs are involved but also hips and knees.

    Stand with your feet a bit further out from your hips. Arms are out in front of you. Then lower yourself as if you wanted to sit down until you reach a 90 degree angle. You can go down further if you want to. Then return to the starting position. Repeat 15 times for 2 sets for beginners.

    The benefits are that these exercises help with knee stability and can benefit the leg muscles such as quadriceps, hamstrings and calves.[6]

    7. Push Ups

    You start lying down (face down) but with your body held up at arm’s length. Your hands should be in line with your shoulders. Breathe in as you lower your body. That is fairly easy. Now, as you exhale, you have to get back up to the starting position.

    Advertising

    An easier version to start with is to bend your legs at the knees so you do not have to lift your whole body.

    Beginners may take up to a month to be able to do 100 push ups so you will have to start with a very small number and gradually increase it.

    This exercise is great for strengthening the chest, shoulders and the triceps. It is a great strengthening exercise for many muscle groups. In fact, most muscles from the toes to the shoulders are being used.

    8. Bicycle Crunches

    There are numerous crunch exercises targeting the abs. The bicycle crunch is a variation where you work more muscle groups. Aim for 15 to 20 reps to start off with.

    Watch the video to see how this is done correctly:

    9. Lunges

    Stand with feet shoulder width apart. Place your hand on your hips. Take one giant step forward with the right leg. Make sure the knee does not go too far forward, that is, past your toes. The left knee will go down to almost floor level. Alternate the legs as you go on.

    Try to do a set of between 8 and 12 reps for each leg. It is important to allow for a day of rest, so this exercise should be done on alternate days, especially if you are using weights.

    This exercise is great for strengthening and toning the quadriceps, glutes and hamstrings.

    Advertising

    10. Bicep Curls

    You can do this sitting down so if you spend a lot of time on the phone, this is a great exercise to do.

    Choose suitable dumbbells or another household object that you can easily hold. Sit down with the dumbbell in your hand. You need to sit forward a bit so that your triceps can lean on your thigh to give you support.

    Then bring the weighted arm up to shoulder length and then down again. Exhale as you lift the weight and inhale as you lower it.

    Here’re some important notes before you start doing this exercise:

    Try to do one or two sets of about ten repetitions for each arm and then switch arms.

    These exercises are really useful for toning the arm muscles.[7] In addition, they can strengthen and tone the brachioradialis muscle located in the forearm. These are the muscles we use to pick up things when we flex the arm at the elbow so we use these muscles countless times a day.

    You may have to build in a rest day for the heavier exercises, numbers 6–10. On the rest days, you can do gentler stretching exercises and also some walking or running.

    Morning exercise is not only a great mood booster, but will help you keep your weight down and also sleep better![8] Start including one or some of these exercises in your morning routine!

    More Articles About Exercises for Beginners

    Featured photo credit: Unsplash via unsplash.com

    Reference

    Read Next