What is EPOC | Excess Post Exercise Oxygen Consumption Explained

Is HIIT training increasing your metabolism for 24 hours?

‍♂ High Intensity Interval Training is Anaerobic meaning the work bouts require more oxygen than your body can provide.

‍♂ HIIT can be done with short rest such as the TABATA format of 20 seconds of intense exercise and 10 seconds rest, however if the total length of the workout exceeds about 8 minutes, the session is not true HIIT due to the inevitable decrease in intensity.

HIIT can be performed for longer duration by using adequate rest breaks to allow true high intensity. (Ex: 8 rounds of 30 on 90 rest)

If during your 500 calorie workout, you actually work anaerobically to create an oxygen deficit, you can expect an additional 615% calorie burn via Excess PostExercise Oxygen Consumption.

✏ This means that when your metabolism is “Ramped up for the next 24 hours” you can expect to burn an additional 3075 calories.

This EPOC effect varies and tends to be slightly lower in fit individuals due to a greater ability to match oxygen demands.

⛅ The EPOC effect from steady state exercise is generally minimal (less than 5%)

⭐ Overall, to lose weight you need to exhale more Carbon via CO2 than you consume via Carbs, Fats, and Protein. Put numbers to it and don’t get emotionally tied down to one exercise or nutrition strategy

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