Everyone knows that exercise leads to a healthy body, strong muscles, reduced stress, and weight loss. But what many people don’t consider is what happens on an internal level after exercise is complete. The number of techniques or strategies which could be implemented into your workout for greater achievement is endless. Some people think that steady, long, low-intensity workouts provide the best results, but this isn’t true. Jogging is a healthy activity, and walking may even be better, but rigorous exercise has a more profound impact on an effect that occurs in your body following exercise known as excess post-exercise oxygen consumption in order to take care of what’s referred to as oxygen debt.
EPOC refers to the rate of oxygen consumed in order to return to a homeostasis state and ‘fix’ the body’s oxygen debt. Although a light worker does trigger EPOC, the effect is bound to be more powerful and continue for a longer period of time after a vigorous workout. After performing a low-intensity workout, the body’s demand for oxygen simply isn’t as pertinent.
To attain a higher demand for oxygen and use more oxygen in the process of a workout, a high-intensity, anaerobic exercise should be performed. For every liter of oxygen consumed, approximately 5 calories are burned, making high intensity workouts trigger a greater oxygen debt, EPOC response. Exercising hard enough to cause heavy breathing is the level to aim for.
In addition to returning to a homeostasis state, the body releases energy at a higher rate. During this time period, the body begins to restore itself.
Research suggests that maximal EPOC response is generated through the following list with 1 being the most effective method and 3 being the least effective method. In terms of EPOC response, the amount of elevation of oxygen consumption and the lasting effects are based on the length and intensity of the workout. Here are ways to ignite higher EPOC response.
High-intensity interval training, or HIIT, is one intense interval training workout proven to stimulate greater EPOC response.
There are certain aerobic exercises such as cycling that may bring forth a lesser magnitude (amount of increased oxygen consumption) and duration (length of increased oxygen consumption) of EPOC than heavy weight training based on research conducted.