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Journal intime ever after high11/30/2023 ![]() ![]() At the highest intensity (70% VO2 max), EPOC was 28.1 liters (140.5 calories) for men and 24.3 liters (121.5 calories) for women. Subjects in this study exercised at 40%, 50%, and 70% of VO2 max for 30 minutes. Smith and McNaughton (1993) tested male and female subjects and reported significant increases in EPOC following the highest exercise intensity. Although the energy cost of both exercise bouts was 500 calories, the higher intensity bout caused a significantly higher EPOC than the lower intensity bout (9.0 liters, 45 calories versus 4.8 liters, 24 calories). (1997) investigated the effects of low intensity (50% VO2 max) and high intensity (75% VO2 max) exercise on the EPOC response. Additionally, following the highest intensity exercise, the duration of EPOC was significantly longer when compared to the lower intensities (10.5 hours versus 0.3 and 3.3 hours). Reader Note: Not all studies report actual caloric expenditure, but it is well understood in all exercise physiology and nutrition texts that for every liter of oxygen consumed, approximately 5 calories are burned. Therefore, the higher the intensity, the greater the EPOC and the greater the caloric expenditure after exercise.īahr and Sejersted (1991) had subjects complete exercise intensities of 29%, 50%, and 75% of VO2 max for a period of 80 minutes, and reported the greatest EPOC following the highest exercise intensity (75% VO2 max: 30.1 liters or 150.5 calories). As exercise intensity increases, the magnitude and duration of EPOC increases. The intensity in an aerobic exercise bout has the greatest impact on EPOC. having subjects seated versus a recumbent position, or the techniques/criteria used to obtain resting metabolic values) in studies contribute to the wide variance in time length of EPOC.ĮPOC and Cardiovascular Exercise Intensity It should be noted that several methodological differences (e.g. ![]() Other factors influencing EPOC include training status and gender. It generally takes anywhere from 15 minutes to 48 hours for the body to fully recover to a resting state. Studies have found that the magnitude (amount of elevation in oxygen consumption) and duration (length of time the oxygen consumption is elevated) of EPOC is dependent on the intensity and duration of exercise. The physiological mechanisms responsible for this increased metabolism (all chemical reactions in the body to liberate energy that is measured by oxygen consumption) include the replenishment of oxygen stores, phosphagen (ATP-PC) resynthesis, lactate removal, and the increased ventilation, blood circulation and body temperature above pre-exercise levels (Borsheim and Bahr, 2003). This represents the oxygen consumption above resting level that the body is utilizing to return itself to its pre-exercise state. The exercise after-burn, or the calories expended (above resting values) after an exercise bout, is referred to as excess post-exercise oxygen consumption or EPOC. The purpose of this article is to present a research update on the exercise after-burn and all consequential factors that influence it. Although enticing to the exerciser seeking optimal weight loss, rarely (if ever) is there any scientific evidence validating the particular workouts post-exercise capability to incinerate fat faster. For years, there have been numerous claims in the media of stepped up fat burning after particular workouts. Just pick-up a recent trade magazine on the news shelf and you are sure to read about a new exercise program that will accelerate the rate at which you burn fat after completing the particular workout. ![]()
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