What is EPOC | Excess Post Exercise Oxygen Consumption Explained

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 6-15% calorie burn via Excess Post-Exercise Oxygen Consumption.
✏️ This means that when your metabolism is “Ramped up for the next 24 hours” you can expect to burn an additional 30-75 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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[@Joey666mu2bc]

I got no clue why im watching this but i learned something today ! Thank you sir!

[@garretcuzzocreo5287]

Thank you for this! I thought I had a heart condition for the longest time. I even went to a cardiologist when I was in junior high because I used to run 5 miles / day with my dad on the treadmill and couldn’t figure out why my heart was beating so fast hours later. Can’t thank you enough! I’m happy to hear that this is normal and that i’m not slowly dying as a result of my workouts 😂💪

[@ryen1083]

Great video, you just crushed my soul on the calories deficit!!😭

[@TheMovementSystem]

Truth hurts I guess lol

[@theguerrerofamily9699]

Well those numbers were realistic and soul crushing 😂

[@TheMovementSystem]

Truth hurts I guess 🤷🏻‍♂️

[@almaherman_fit]

I am sad too LOL

[@arianagowda3992]

I get it now! Thank you for explaining. Would recommend RED for the deficit part of the graph though!

[@alexiswoa7256]

SO grateful for your brain! thank you for all of your videos!

[@TheMovementSystem]

Thanks for watching!

[@tpespos]

Dude I never considered LISS also having EPOC it makes sense but I just never thought about that. Everyone always talks about HIIT having EPOC but not LISS.

[@nileshkambli3608]

Thank you for your valuable knowledge sharing

[@dyderich]

Thanks for explaining the numbers. I knew the EPOC wasn't the magic bullet many claim it to be.

[@atlantaswelder]

Great video!!! I think during the initial part of the work out you're going to have an oxygen surplus. Perhaps that portion could have been a different color.

[@andres7690]

Thank god!!!! some reasonable numbers

[@1ukasvn]

great video! love the boring company bottle or whatever it is. Elon Musk fan right there, like that!

[@TheMovementSystem]

Nice! Huge fan!

[@ScienceBasedFitness]

Thanks man. Great content!

[@totaltherapysolutions]

Great job as always.

[@TheMovementSystem]

Thanks!

[@VignetteNetwork]

Very well explained, will prob share this with my clientele!

[@TheMovementSystem]

Appreciate you sharing my friend

[@RonVik7]

I hope you aren't working for OTF 🤣

[@aaronerskine3401]

great explanation

[@catfit7951]

Great video, well explained

[@TheMovementSystem]

Thanks!

[@dridihosni4140]

Excellent video

[@TheMovementSystem]

Thank you very much!

[@jerrysmith844]

Thank you for the great content. But I’ve got a question which is why high intensity induce more EPOC when anaerobic doesn’t require oxygen to metabolize?

[@TheMovementSystem]

Anaerobic training demands even more oxygen than the body can provide. So it has to "catch up" after the workout

[@da23ad]

The bigger the intensity the bigger the EPOC. It's just basic physics applied to physilology....The faster you drive, the longer it takes to brake.

[@shanu0012]

Nice and easy mate! I could not find that 6-15% figure in book though.. Or did I miss it?

[@TheMovementSystem]

I don't believe it's in the book but it is in current research articles. You could search for articles on oxygen kinetics and calorie burn during high intensity workouts.

[@luismanila8202]

Great video as always! Question: is the EPOC effect the same regardless of the exercise/workout performed? Say running-based vs weight/resistance-based exercises?

[@nabil10710]

What is the duration for the body to reach equilibrium a.k.a EPOC

[@Komi.awkward.silence]

I have a question Can people who have asthma do this type of training ?

[@boblong1323]

How long or how many minutes must you do high intense anaerobic exercises must you do to get the epoch? I’ve heard 25 minutes with a heart rate that’s up there

[@TheMovementSystem]

You can start accumulating oxygen debt and see an EPOC effect with just a few minutes but it’s not very substantial. The more oxygen debt the more EPOC

[@gregaldrich3551]

Just one question im trying to understand, yes its a high intensity workout but it is 45 mins long so how is that not aerobic energy used? thanks!

[@TheMovementSystem]

There’s a lot of aerobic energy contribution but the workout demand exceeds what the aerobic system can contribute so it also goes anaerobic and accumulates oxygen debt

[@yoyoschmo1]

I’ve read in papers EPOC can last 18 hours after though

[@TheMovementSystem]

Yes but the effect is very small 18 hours later.

[@markhogainz3313]

Hey man do you have any studies that show this ?

[@TheMovementSystem]

There are a ton. Just search pubmed for EPOC or excess post exercise oxygen consumption

[@markhogainz3313]

@@TheMovementSystem I just did last night thanks !

[@EAster33]

Since I was outta shape, I did a 900 calorie workout in about 1:20 mins. I bured 1900 calories for the rest of the day.. my apple watch must be lying 😂🤣

[@moiseshenriquez8467]

Well if he says it, it must be true🤷🏽‍♂️. The internet never lies.

[@Marcin2824]

Whom to belive, scientists or some guy from youtube?

[@Red00022]

70cals about 5 lbs in 8 months

[@charliesierra2707]

Don't believe this.

[@TheMovementSystem]

Science doesn’t care what you believe it’s just facts.

[@charliesierra2707]

@@TheMovementSystem what, like wearing masks to prevent respiratory transmission of viruses, or taking the injection that doesn't prevent transmission or protection, or trusting false negative/positive PCR Tests at highly excessive levels of magnification? True science speaks for itself. 👍