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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.

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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.

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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:

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  • 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.

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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

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Ana Erkic

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

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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