After endurance exercise session, the body goes into oxygen and metabolic unpaid bills. Afterwards, the body expends energy to revive the debt to regain homeostasis. Which that the body have burn off more calories, just to obtain back to our normal balanced state. Strategy is because EPOC (Excess Post-Exercise Oxygen Consumption).
EPOC occurs after both aerobic and anaerobic work out plans. However, anaerobic training is proven to produce greater EPOC than aerobic training, by reason of it's higher intensity. More specifically, current studies proven that high intensity interval training (Halton et al. 1999), as well as heavy resistance training (Burleson et al. 1998), both produce greater EPOC compared to aerobic educational. And the greatest EPOC resulted from intermittent, intense weight training (Melby et al. 1993; Laforgia et al. 1997). The reason maybe that it causes home loan houses deficit to homeostatic levels in you should take in compared to the other activities and therefore greater time and energy is important to restore the body back to pre-exercise region. So the more we jolt your by performing hard intervals or lifting heavy weights, the more calories we end up burning after the training session to comprise for all of the disruptions we caused for our body's balanced state.
Some among the physiological mechanisms involved that induce EPOC are as follows:
(1) Restoration of various energy sources which include:
- Re-phosphorylation of ATP-CP. (ATP could be the body's basic energy source)
- Associated with lactic stomach acid. Lactic acid which was produced the particular high intensity activity, is converted to pyruvate making sure that it can be transported back up in the Krebs cycle for even more energy output.
- Replenishment of glycogen (stored way of glucose) in the skeletal tissue.
(2) Re-oxygenation and restoration of blood and circulating hormones
(3) Re-establishment of normal ventilation and heart rate
(4) Restoration of normal core temperature
All these mechanism involve energy, hence you more calories expended. This is why EPOC recently been associated weight reduction and fat loss applications. Some studies have noted that can burn calories for till 48 hours after an intensive exercise practice session. Hence, EPOC is sometimes referred to as the ''after burn'. Recent possess also determined that duration on the intense exercise also has direct correlation to EPOC. The longer you can train with just one high intensity, the greater the effect of EPOC. This ties in nicely together with Werkout philosophy of fitness. Although intensity is relative, it can be assumed how the more 'work' performed in the given period of time, the greater the regarding effort. Therefore, training boost work capacity will also result in greater EPOC as a single of many beneficial physiological effects. After a hard work out you can rest assured that shape is working overtime burning the calories from fat!
Reynolds, K.M. & Kravitz, L. (2001). Resistance training and EPOC. IDEA Personal Trainer, 12(5), 17-19.
Vella, Celsius.A. & Kravitz, L. (2004). Exercise After-Burn: A Research Update, IDEA Fitness Journal, 1(5), 42-47.
Bahr, Are. & Sejersted, O. S. 1991. Effect of intensity of exercise on excess post-exercise oxygen protect against. Metabolism, 40, (8), 836-41.
Burleson, T.A. et al. 1998. Effect of weight training exercise and treadmill exercise on elevated post-exercise oxygen consumption. Medicine & Science in Sports & Exercise, 30, 518-22.
Haltom, S.W. et al. 1999. Circuit weight training and its effects on excess postexercise oxygen control. Medicine & Science in Sports & Exercise, 31, 1613-8.
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