What is EPOC?
EPOC is short for excess post-exercise oxygen consumption. Specifically, oxygen is used by the body to aid in the creation of energy. The harder you are working, the more oxygen your body requires since you’re using more energy. Your lungs can’t keep up with the amount of oxygen required, so it utilizes other ways to make energy in the meantime.
After your workout is complete, your body is in oxygen “debt”. It requires more energy in order to return to your preworkout state. This is when you experience the lactic acid “burn” in your muscle fibers. It is believed that this type of workout will keep your metabolism high even after you are finished working out.
These are the most effective ways to experience EPOC:
High Intensity Interval Training (HIIT)
This is my favorite type of workout when I am in a pinch for time. It takes 30 minutes or less! HIIT raises your heart rate and makes your lungs work harder.
Examples: Tabata, Walk & Sprint, Jog & Sprint, circuit traning
Strength Training
Weighted routines might not be the first thing you associate with high intensity exercise. You will notice once you go through one of these splits that you’re breathing harder and your muscles are burnin’!
Sprint Intervals
Sprinting is a great way to bring your heart and respiratory rate significantly higher than baseline. You can incorporate quick bursts into your normal running routine or add in an incline to give this workout an extra boost.
Example: 30 second sprint & 1 minute off
