Exercise is a great way to increase metabolism, but after a workout metabolism ultimately returns to baseline levels. The elevated metabolism following exercise is referred to as excess post-exercise oxygen consumption, or EPOC. EPOC has also been referred to as the afterburn.
Why is EPOC important for weight loss?
Research has shown that numerous factors contribute to EPOC, and that it can play a significant role in both weight loss and weight maintenance. Overall, EPOC generates approximately 10 percent of the total energy expenditure of exercise. Further, an increase in post-exercise metabolism of 80 to 100 calories is generally considered to be a meaningful EPOC. It is important to appreciate the long-term benefits accrued from modest increases to overall exercise energy expenditure stemming from an elevated EPOC. For example, the cumulative effect of EPOC over a one-year period could be the energy expenditure equivalent of up to 10 pounds of fat.
How CAR.O.L offers the best EPOC?
Not surprisingly, research has reported that the intensity of a workout has the greatest impact on EPOC. High-intensity interval training (HIIT) involves alternating brief bouts (30 seconds to 5 minutes) of higher-intensity sessions with either rest or lower-intensity workloads throughout an exercise routine. Research confirms that HIIT is a time-efficient strategy for improving numerous health parameters. Additionally, HIIT also generates a sizeable and prolonged EPOC.
We recently compared the EPOC following both CAR.O.L. intense and fat burn rides to traditional workouts adhering to public health physical activity recommendations: 20min of vigorous-intensity and 30min of moderate-intensity treadmill exercise. Our findings are illustrated in the adjacent figure. There are two key takeaways:
O.L. workouts are by far more time efficient and induce a more potent EPOC.
Most impressively, if we compare the overall energy expenditure of a fat burn ride to traditionally recommended vigorous-intensity treadmill exercise, fat burn rides take 25% less time yet induce a 20% greater overall energy expenditure.
Want the ultimate EPOC-generating workout for weight loss? Try CAR.O.L.!