Want to Lose Weight?

After a workout our bodies utilize additional calories beyond our normal resting rate in order to aid in heart rate recovery, replenishment of oxygen stores, lactic acid removal (a waste product), temperature recovery, hormonal recovery, ventilation recovery, etc. In general, the energy expenditure it takes to return the body’s systems to normal after exercise. It can take anywhere between 15 minutes up to 48 hours for our bodies to fully recover from a bout of exercise.

Primary factors that affect E.P.O.C. or Excess Post-Exercise Oxygen Consumption are exercise intensity and exercise duration, although gender and current fitness levels also play a role. Of these factors, exercise intensity had the most profound effect on E.P.O.C. Studies clearly demonstrated that the higher the intensity of exercise, the greater the post–exercise caloric expenditure. Studies were done on subjects working at intensities of 29, 50 and 75% of VO2 Max, (volume of oxygen consumed), for 80 minutes. The subjects working at 75% VO2 Max demonstrated the greatest post-exercise caloric expenditure. E.P.O.C. was also found to be significantly longer in duration in the individuals working at higher intensities, (10.5 hours compared to only 0.3 and 3.3 hours), than in the subjects working at lower intensities. Other studies done with subjects exercising for 30 minutes duration yielded similar results. Exercise duration also affects E.P.O.C. provided that the exercise intensity remains above 70 % VO2 Max.

Various types of training were then compared to determine which type of training had the greatest effect on post exercise calorie utilization. Studies were done comparing Steady State Cardiovascular exercise, (heart rate remains at a constant, moderate intensity level), Maximum Steady state exercise, (heart rate constant, but at higher levels of intensities), Split Training (2 separate 15-20 minute bouts of high intensity exercise), Interval Training and Supramaximal Interval Training. E.P.O.C. was greatest with Supramaximal Interval Training, (all out sprints at 105-110% VO2 max for one minute followed by two to five minutes active rest between bouts). Regular Interval Training defined as alternating 3 minute bouts of low (30-40% VO2 Max) with 3 minute bouts of high intensity (80-90 % VO2 Max) also scored high when it came to Excess Post-Exercise Calorie Expenditure. This is not to say that Steady State Longer Duration Exercise at moderate intensities has little or no value. This type of training helps build what Kravitz calls, "bigger fireplaces", referring to an increase in size of the mitochondria, (our fat burning fireplaces). Another finding was that Split Sessions, (2 – 20 minute sessions) yielded a greater E.P.O.C. response than one 40 minute session.

Research also suggests that resistance training elicits a valuable post exercise calorie burning response beneficial to weight loss and yet it doesn’t have to be high intensity resistance training. Circuit resistance training at a moderate intensity, where the exerciser moves from station to station, yields an E.P.O.C. comparable to that of high intensity resistance training.

In general E.P.O.C. can range anywhere between 65-150 kcal depending on workout intensity and muscle mass. The greater the muscle mass, the greater the E.P.O.C. and for this reason it is important to incorporate resistance training into your fitness program if weight loss is you goal.

So how much of an effect can EPOC really have on weight loss? If you did 4 workouts per week, (at higher intensities), and averaged an E.P.O.C. of 120 calories per workout it would amount to 480 cal/week or 24,960 cal/year. This would be in addition to the number of calories burned during the workout itself! In conclusion Dr. Kravitz’s advice to trainers looking to help their clients lose weight is to get your clients fit and then get them "fitter". In other words if you’re new to exercise start off with low – moderate intensity steady state workouts and build up the intensity gradually working towards higher intensity intervals, (check with your doctor first before beginning an exercise program). Incorporate some form of resistance training into your fitness program for even better results and you’ll be on the road to achieving and maintaining a healthy weight!

 

Debbie Ross has over 20 years experience in movement education and fitness programming and is the owner of Ross Pilates and Personal Training.  She is a certified Medical Exercise Specialist and a STOTT certified Pilates instructor specializing in Therapeutic Pilates and Post Rehabilitative Exercise.

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