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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 May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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