Definition
Excess post-exercise oxygen consumption (EPOC) refers to the elevated oxygen intake and energy expenditure that persists after exercise, resulting in additional calories burned.
Explanation
- Intense exercise increases oxygen consumption and metabolism to provide the body extra energy during activity.
- EPOC allows your body to repay this oxygen debt and restore physiological systems to their resting state in the hours after training.
- Higher exercise intensity and duration increases EPOC. More calories continue to be burned for muscle recovery and growth.
- EPOC adds to the total calorie expenditure benefits of exercise. It can help create a sustained caloric deficit for weight and fat loss.
Examples
- Burning an extra 100 calories in the day after a HIIT workout
- Elevated metabolism for 2-4 hours following heavy resistance training
Related Terms
- Oxygen consumption (VO2), caloric expenditure, metabolism, aerobic and anaerobic exercise
Common Questions
- How long does EPOC last? Anywhere from under an hour to 48 hours depending on exercise variables.
- Does cardio or weight training cause more EPOC? Intense lifting produces greater EPOC due to muscle breakdown and repair.
Do Not Confuse With
- Cardiovascular effects of exercise – Improved VO2 max and lung capacity.
- Thermic effect of food – The energy cost of digesting and absorbing nutrients.
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