Excess post-exercise oxygen consumption (EPOC), is the number of calories expended (above resting values) after an exercise bout. EPOC represents the oxygen consumption the body uses to return to its pre- exercise state. The physiological mechanisms responsible for increased metabolism following exercise include oxygen replenishment; phosphagen (ATP-PC) resynthesis; lactate removal; and increased ventilation, blood circulation and body temperature. The body generally takes anywhere from 15 minutes to 48 hours to fully recover to a resting state.
Studies have found that the magnitude and duration of EPOC depend on the intensity and duration of exercise. Other influencing factors include training status and gender
Tempo Training: Continuous aerobic exercise at a high intensity (70%-85% VO2max) for 30-60 minutes.
Long, Slow Distance Training: Continuous aerobic exercise at a moderate intensity (6070%-% VO2max) for 60-80 minutes.
Split Training: Two to four high-intensity exercise bouts (70%-85% VO2max) for a period of 15-25 minutes, separated by at least 5 minutes or up to 6 hours.
Continuous Interval Training: Altenrating 3-minute bouts of low-intensity (30%-40% VO2max) and high-intensity (80%-90% VO2max) exercise for a period of 30-60 minutes.
Supramaximal Interval Training: 15-20 supramaximal exercise bouts (105%-110% VO2max) for a period of 1 minute, with 2- to 5-minute rest periods.
Heavy Resistance Training: 2-4 sets, 8-10 exercises, 3-8 reps at 80%-90% 1RM, 2- to 3-minute rest periods.
Circuit Resistance Training: 2-3 circuits, 6-10 exercises, 10-12 reps at 50% 1RM, 30-second rest periods.
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