Excess Postexercise Oxygen Consumption - EPOC

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Excess Postexercise Oxygen Consumption - EPOC

Postby Canuck Singh » Sat Jun 07, 2008 9:23 am

This study examined the difference in exercise energy expenditure (measured with EPOC) between performing circuit weight training with 20 seconds and 60 seconds rest between exercises. Excess post oxygen consumption (EPOC) is the elevation of metabolic rate above pre-exercise levels during recovery. The subjects performed sets of 20 reps with 75% of their 20 rep RM. Results showed the total energy expenditure (energy expended during exercise and recovery) was significantly different between the two types of training. The group that rested 60 seconds between sets expended a total of 277.23 kcals as opposed to the 20 seconds-rest group's 242.21 kcals. The longer rest interval (60s) weight training produced a greater and longer elevation of metabolic rate. The longer rest interval group actually burnt more calories.

This supports other EPOC studies that intense weight training burns more calories and has a superior effect on the metabolism as compared to aerobic exercise.

So what’s the difference between 20 and 60 seconds rest? It is highly significant when looking at body fat loss. The number of sessions required to lose 1pound of body fat exercising in the 20 second rest group would be approx 14 (242.21x14.45=3500kcal). If you exercised in the 60 second rest group you would only need to do 12.6 sessions (277.23x12.625=3500kcal).

ref: Circuit weight training and its effect on excess post exercise oxygen consumption. Med.Sci.Sports Exerc., vol 31No11:1613-1618 Dec 1999.
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Re: Excess Postexercise Oxygen Consumption - EPOC

Postby Canuck Singh » Sun Aug 31, 2008 11:55 pm

A recent study has shown that when it comes to boosting the metabolism with exercise, resistance training and cardio training have similar effects. In a study on overweight and lean women, researchers from Cal State and Cedarville University showed that weight training and vigorous aerobic exercise both trigger excess post-exercise oxygen consumption (EPOC); a measure of the increase in metabolic rate and calories burned in the hours after exercise.

The results of this study showed that weight lifting and intense cardio workouts both cause an increase in metabolic rate (assessed by EPOC) equally as effective as each other. Also, this research showed that overweight and lean women respond to exercise with a similar increase in metabolic rate; something researchers did not suspect. These results suggest that weight training and cardio are equally effective for fat loss in over weight people and fat loss should occur when performing either activity as long as a calorie-restricted diet is followed.

Source: J Strength Cond Res 2004
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