EPOC, also known as the afterburn effect is often cited in the fitness industry to increase calorie output.

What is EPOC?

After exercise, energy expenditure, identified by oxygen consumption (VO2), remains elevated until the body returns to its normal state. You may notice straight after your workout that your heart rate, body temperature and breathing is elevated, which is likely an indicator that you are experiencing EPOC. This can last a few hours after exercise, depending on the duration and intensity of exercise.

The Effect of Exercise Duration and Intensity on the Afterburn Effect

It is generally considered that exercise intensity is the primary contributor to EPOC magnitude. The number of calories burnt after exercise exponentially increases as intensity does.

However, if intensity is too low, calories burnt after exercise do not increase significantly above baseline. The threshold for this is generally considered to be approximately 50-60% of maximal VO2Max.

Exercise under this intensity threshold does not significantly affect the afterburn effect, no matter the duration. Exercise above this threshold has positive linear relationship between exercise duration and the afterburn effect (EPOC).

So put simply, if you have had an intense workout, you will likely experience EPOC. And the longer you do this intense workout, the more you will experience the EPOC effect.

Does EPOC Affect Weight Loss?

The extra calories burnt from EPOC is very unlikely to contribute heavily to your overall daily exergy expenditure, in relation to other factors shown in the Total Daily Energy Expenditure Model Therefore, for those looking to make large changes to their calorie balance, the afterburn effect of exercise may not be the best place to focus most of your attention.

However, for those looking for minor marginal gains throughout their day to the calories they burn, using exercises that elicit a great afterburn effect may be useful.

Can You Use HIIT Training to Increase the Afterburn Effect?

HIIT training is a very broadly defined method of training that can be applied in many ways. So, it is important to consider how you use HIIT training to elicit a higher afterburn, rather than just HIIT training in general.

The two key considerations to HIIT training to increase its afterburn?

• It needs to be intense – 50-60% VO2max or above

• The longer you train for the more afterburn calories you will burn.

Example HIIT Afterburner Workout

15 minutes EMOM workout – Every minute on the minute (perform an exercise at the start of a minute and rest for the remainder of the minute once reps are completed). Remember to make sure you are working noticeably above your resting heart rate.

Minute 1 - 15 Barbell thrusters

Minute 2 - 10 burpees over the bar

Minute 3 - 16 x Plyo Box step overs

How to Scale the Workout

• Adjust the intensity of exercises – for example, increase the load on the barbell during thrusters or add Dumbbells in your hands for the box step overs.

• Adjust the number of reps – for example, reduce the barbell thrusters to x10 reps or increase the burpees to 15 reps.

• Adjust the workout duration – you can increase the workout duration to 20 minutes or more or decrease the workout duration to 10 minutes.

Add this workout to your session if you want to increase the afterburn effect of your training but remember that most of your focus should be on the calories you eat and your general activity throughout the day if you want to go through a body recomposition.

Written by guest author Ewan Hammond.

For more content, follow us on Instagram, YouTube, TikTok, and on our official Mirafit Facebook page.

Tags: Misc > Lifestyle