EPOC is the descriptor for Excess Post-exercise element Consumption. several talks to it because of the "afterburn." to higher perceive however EPOC works, let's review the fundamentals of energy systems.

Note: If you need to eventually transition into a career as a private trainer, EPOC is a vital idea to inform yourself with.

ENERGY SYSTEMS one zero one

There are unit 3 energy systems:

1. Phosphagen (ATP-PC)

2. Glycolytic

3. Oxidative

All 3 energy systems work throughout physical activity with variable involvement, counting on the action's length and intensity.


The phosphagen (ATP-PC) system harnesses ATP for extremely intense activities lasting ten to thirty seconds, e.g., jumping, sprints, and plyometric exercises.


The glycolytic system uses carbohydrates to supply ATP for activities lasting thirty seconds to three minutes, e.g., boxing rounds.

Both the phosphagen (ATP-PC) and glycolytic systems occur within the cell's cytoplasm and area unit anaerobic. the top product of metabolism is acid. once the element is gifted (aerobic respiration), pyruvate enters the mitochondria for aerophilic metabolism.

In the absence of an element, it ferments to supply carboxylic acid. carboxylic acid created in muscle cells is transported through the blood to the liver, wherever it's reborn back to pyruvate.

THE aerophilic SYSTEM

The aerophilic system is aerobic. It happens within the mitochondria and uses elements to assist with energy production. Whereas the glycolytic system uses carbohydrates to come up with energy, the aerophilic system uses fat and macromolecule. this method comes into play throughout low- to moderate-intensity activities, e.g., distance running.

Through the phosphagen (ATP-PC) and glycolytic pathways, High-Intensity Interval coaching (HIIT) stimulates EPOC.

You can notice even a lot of data concerning the energy pathways by following the link provided!


EPOC is the result of associate elevation in element consumption and metabolism (Resting Energy Expenditure), which happens once exercise because the body recovers, repairs, and returns to its pre-exercise state. this will happen for up to twenty-four hours, in step with some sources.

The extent and length of EPOC area unit passionate about the elbow grease intensity, i.e., High-Intensity Interval coaching (HIIT), wherever ATP is needed from anaerobic pathways.

EPOC is analogous to METS in the idea.


1. Re-synthesis of feed to animal starch.

2. Re-oxygenation of hemoprotein in muscles and Hb within the blood.

3. inflated respiration.

4. inflated rate.

7. Elevated core temperature.


An indirect measure could be a sensitive, accurate, and noninvasive measure of Energy Expenditure (EE). it's calculated by activity the quantity of element used (VO2) and dioxide-free (VCO2) by the body. The quantitative relation of dioxide created to O2 consumed is named the metabolism Exchange quantitative relation (RER) and is measured by the gas exchange. The RER could be a helpful indicator of the kind of fuel (fat vs. carbohydrate) that's being metabolized.

During supermolecule metabolism, there's associate equal quantity of dioxide created for O2 consumed (RER = one.0). throughout metastasis, there's less dioxide created for O2 consumed. As you will recall from the review of energy systems higher than, higher intensity exercise needs carbohydrates because the primary substrate, therefore the next RER indicates higher intensity and EPOC.

Calorimeters like multi-component metabolic carts will be wont to live the RER and therefore the extent of EPOC. These cover totally different devices like a hood/mouthpiece, gas analyzers, and compounding chambers that live one's breath by breath minute ventilation, whereas at an equivalent time a sample of gas is sent to the analyzer, and VO2 and VCO2 area unit measured, and reborn in energy expenditure.

(Gupta, R. D., et al., 2017)

From a provision stance, the majority don’t have access to calorimeters, therefore victimization of the RPE-associated exercise parameter represented higher than could be a lot of sensible methods of determinant whether or not your activity is intense enough to elicit an EPOC response.


There area unit some ways to include HIIT into associate exercise conceive to profit from the EPOC impact. begin with selecting associate exercises you fancy, e.g., running, biking, jumping rope, or weight coaching.

After a 15-20 minute preparation, e.g., foam rolling, active or dynamic stretching, core activation, and low-intensity aerobic activity, opt for one every of the following:

● Stationary bike. Pedal as laborious and quick as doable for thirty seconds, then pedal at a slow, simple pace for one to 2 minutes. Repeat for fifteen to half-hour.

● Sprint as quickly as you'll be able to for 20-30 seconds, then walk or jog at a slow pace for one to 2 minutes. Repeat for ten to twenty minutes.

● Jump rope as quickly as doable for thirty seconds, then enter a place for one to 2 minutes. Repeat for ten to twenty minutes.

● Tabata-style weight lifting workout: Pull-ups, push-ups, bodyweight squats. Perform twenty seconds on every exercise with a 10-second rest in between x 3-4 sets. - See Tabata elbow grease edges

● Strength coaching with compound, multi-joint exercises or a resistance coaching circuit that alternates between upper-associated lower-body movements ends up in bigger demand on the anaerobic system throughout work intervals and an inflated demand on the aerobic system to fill again that ATP throughout the remainder intervals and post-exercise recovery method. Shorter recovery intervals additionally increase the demand on the anaerobic energy pathways throughout exercise, yielding a bigger EPOC impact throughout the post-exercise recovery amount.

Manipulating the tempo (work/rest intervals) and intensity as represented higher than is important to stimulate the EPOC variations.

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