2.EPOC

Excess Post-Exercise Oxygen Consumption

CATEGORY:

•Training Response

DEFINITION:

•Duration of time after exercise where oxygen demands are greater than normal

FUNCTION:

•EPOC period favours utilisation of fats as fuel...Oxygen content of Adipose Tissue is utilised as a basic element of energy production

-Fat is burned to release it Metabolically

ACTION:

•During recovery, Oxygen used for...

-Production of lost ATP

-Resynthesis of Muscle Glycogen from Lactate

-Blood Oxygen levels and Myoglobin 

-Repair of muscle tissue with protein

-Restoring body temperature

•EPOC period favours utilising fats as fuel

FACTS:

•Resistance training provides greater EPOC effect than running

•The more oxygen consumed during exercise the more Calories burned

-5cals of energy used to consume 1litre of oxygen

•EPOC influenced by intensity, not duration 

-Even after HIIT, Aerobic Pathway continues replace consumed ATP

MANIPULATION:

•Circuit and heavy resistance training (TBT) with short rest periods require ATP from Anaerobic Pathways, leading to significant EPOC effect

-Compound, Multi-Joint, Upper & Lower body combos place greater demand for ATP

-Increased need for ATP creates greater demand on Aerobic System to replenish ATP during rest and recovery

•HIIT is most effective for EPOC

-Aerobic system most efficient at producing ATP, but Anaerobic Pathway provides ATP more quickly 

-During HIIT, rest/active rest allows metabolism to replace ATP for muscles

-Cardio lasts 12hrs...HIIT, Resistance lasts 38hrs

—HIIT or HIST adds 5-15% of total energy cost of exercise session

•Allow 48hrs recovery between HIIT sessions

DIET:

•Glycogen, Glucose, Oxygen and ATP are all depleted so will be replenished post exercise

-Good sources of Nutrition should be used

—Unless EPOC is part of a peri-Feast strategy

RELATED TO:

•Feasting

•Glucose & Glycogen

•Metabolic Pathways

•Energy Pathways

•TBT

NOTES:

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