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Lost Children Foundation, Incorporated
Literacy, Personal Training, and Continuing Education
Blog
EPOC or the After Burn Effect
Posted on November 26, 2013 at 10:08 PM |
My Blog Posted on Wednesday,
August 07, 2013 8:01 PM Following cardio or a weight lifting session, your body
continues to use oxygen at a higher rate than it did prior to exercise. This
sustained oxygen consumption is known as excess post-exercise oxygen
consumption (EPOC). The phrase EPOC has been used to describe numerous events
that occur while the body returns to homeostasis. During EPOC, the body
is in the process of returning to a pre-exercise state, so it consumes oxygen
at a higher rate. This means that calories are being burned at a higher rate. Four things occurs during EPOC: 1) Replenishment of Energy Resources: Replenishment ensues for the
immediate source of energy, known as the phosphagen system, which is
includes creatine phosphate and ATP (adenosine triphosphate). In
addition, lactate, a molecule produced while performing intense exercise, is
being converted to pyruvate for fuel utilization. The body is also
replenishing the glycogen stores that were depleted during the workout 2) Re-oxygenation of Blood and
Restoration of Circulatory Hormones : During exercise metabolism, sizeable quantities of oxygen
are used to break down food substrates for energy. Consequently, the body
continues to utilize energy following exercise to re-oxygenate the blood. In
addition, in the post-exercise period, the body restores the levels of
circulatory hormones, which increased during exercise, to normal. 3) Decrease in Body Temperature: As energy is released from the muscle tissues of the body,
during exercise, heat is produced, so during EPOC, the body must burn
calories in order to return to it’s normal temperature. 4) Return to Normal Ventilation and
Heart Rate: Energy expenditure is greatly
elevated as the body rapidly returns to a normal breathing rate. Heart rate
is also returning to a pre-exercise rate. Evidence indicates that interval training (HIIT) has a
distinct effect on EPOC. Also, it appears that weight training produces
greater EPOC responses than aerobic exercise such as jogging. HIIT
disturbs homeostasis more so than cardio at moderate intensity resulting in
more calorie expenditure to restore the body to homeostasis. Mechanisms that
cause the higher EPOC observed in resistance exercise include elevated blood
lactate, and an increase in circulating catecholamines (epinephrine and
norepinephrine) and anabolic hormones. |
Categories: Routine advice
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