oxygen depleted stores in the cells. Exactly how much you can burn post
exercise will correlate with duration and intensity of the workout.
Basically, what I'm saying is this... you may burn the same amount of calories during a 15- 20 minute intense strength HIIT, Tabata, kettlebell type workout as an hour long slow to moderate paced cardio session but you will also reap more benefit from the after burn affect. You will burn the same, if not more calories in a shorter period of time as well as improve both the muscular and cardiovascular system's efficiency! EPOC training can improve your VO2 max... the body's ability to use oxygen more efficiently for energy production. Improved endurance, efficient cardiovascular system, burn more calories in a shorter period of time, tone muscle and burn body fat... What's not to love?!?
EPOC Training Guidelines
Because this workout can be intense intense, 1-2 workouts each week is sufficient to see results. For endurance athletes, EPOC training may be an excellent addition to your routine to shock the body and stimulate results. Working different aerobic systems will stimulate the fast twitch, explosive muscle fibers as well as the slow twitch.
Ideally, working between 70-80% your target heart rate will reap the greatest benefit and create an oxygen deficit to set up for the after burn affect. Intense intervals of exercise with a 2:1 work to rest ratio will yield greatest results. Performing short bursts of intense exercises such as a sprints, explosive strength training such as kettlebell swings and MMA style training will provide the EPOC training affect. Those who have been taking my KICKFIT class have already been doing a form EPOC training. We perform 2 minutes of intense kickboxing using impact exercises for resistance and endurance followed by 1 minute of less intense exercises such as an ab exercise etc.
With today's busy lifestyles and schedules, many people have a hard time finding 60 minutes to devote to a slow to moderate paced exercise session. With EPOC training using workouts such as Tabata, you can choose an exercise or two (such as sprints, jump rope, box jumps, push ups, squats etc) and alternate between 20-30 seconds of all out effort and then 10 seconds rest, repeating the sequence for 8-10 rounds. As you become more conditioned, you can add both more exercises and longer durations. You can burn up to 15 calories per minute!!!!
Another type of EPOC training is circuit training. Set up 8-10 exercises and perform them back to back with one minute of intense reps of each exercise with a brief 10-30 second active rest and move immediately to the next exercise. I used to train with this type of training when I was training for Mixed Martial Arts. A typical workout for me would include;
60 seconds sledge hammer/tire slams
30 seconds jump rope
60 seconds kettlebell swings
30 seconds jump rope
60 seconds sandbag clean and press
30 seconds jump rope
60 seconds medicine ball floor slams
30 seconds jump rope
60 seconds halos with a 45lb weight plate
30 seconds jump rope
60 seconds push ups
30 seconds jump rope
60 seconds TRX row
30 seconds jump rope
60 seconds ground and pound with a heavy bag
30 seconds jump rope
I would repeat this circuit 2-3 rounds for a 20-30 minute workout that would leave me winded, sweaty and feeling like I was in a fight!
It is important to remember EPOC training will take longer to recover from so you shouldn't use this type of training more than once or twice each week. It usually takes between 24-48 hours for the muscular, cardiovascular and nervous systems to recover. Remember, to have your heart rate in the 70-80% Max Heart Rate for the most effective training results. Perform each exercise intense, all out for the work portion with moderate to low brief rest periods.
*Consult your physician before beginning this or any other exercise program. Consult a Certified Personal Trainer for proper program development and instruction.