{"id":14291,"date":"2025-05-23T16:01:57","date_gmt":"2025-05-23T09:01:57","guid":{"rendered":"https:\/\/loudhdtv.com\/?p=14291"},"modified":"2025-05-23T16:01:57","modified_gmt":"2025-05-23T09:01:57","slug":"what-is-epoc-understanding-the-post-workout-afterburn-effect","status":"publish","type":"post","link":"https:\/\/loudhdtv.com\/?p=14291","title":{"rendered":"What Is EPOC? Understanding The Post-Workout Afterburn Effect"},"content":{"rendered":"<p> <script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<\/p>\n<div>\n<p>If you\u2019ve ever finished a high-intensity workout and felt your heart rate and breathing stay elevated for a while afterward, you\u2019ve experienced EPOC\u2014the <strong>afterburn effect<\/strong>. Short for <strong>excess post-exercise oxygen consumption<\/strong>, EPOC refers to the <strong>increased rate of oxygen intake your body uses after exercise to restore itself to its pre-exercise state<\/strong>.<\/p>\n<p>But EPOC is more than just a post-workout phenomenon. It plays a significant role in <strong>calorie expenditure, fat loss, and metabolic recovery<\/strong>, especially in certain types of training like <a href=\"https:\/\/fitnessprogramer.com\/high-intensity-interval-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">HIIT<\/a> and resistance workouts. In this article, we\u2019ll explore what EPOC is, how it works, why it matters, and how to train in ways that maximize its benefits.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h2 class=\"wp-block-heading\"><span id=\"What_Is_EPOC_Excess_Post-Exercise_Oxygen_Consumption\"><strong>What Is EPOC (Excess Post-Exercise Oxygen Consumption)?<\/strong><\/span><\/h2>\n<p>EPOC is the amount of\u00a0<strong>additional oxygen your body consumes after intense exercise<\/strong>\u00a0to fuel the recovery process. The body engages several energy-consuming processes during recovery:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Replenishment of ATP and creatine phosphate stores<\/strong><\/li>\n<li><strong>Resynthesis of muscle glycogen<\/strong><\/li>\n<li><strong>Lactate removal and conversion (Cori cycle)<\/strong><\/li>\n<li><strong>Restoration of hemoglobin and myoglobin oxygen levels<\/strong><\/li>\n<li><strong>Thermoregulation (cooling the body down)<\/strong><\/li>\n<li><strong>Increased hormone activity (catecholamines, cortisol, GH)<\/strong><\/li>\n<li><strong>Repair of muscle tissue and adaptation<\/strong><\/li>\n<\/ul>\n<p>Each of these requires oxygen, contributing to elevated post-exercise metabolism. Essentially, EPOC reflects the\u00a0<strong>extra energy your body uses after exercise<\/strong>\u00a0to return to homeostasis. During this recovery period, your <strong>metabolism stays elevated<\/strong>, and your body continues to burn calories\u2014even while at rest.<\/p>\n<p><strong>You may recognize the afterburn effect if, after your workout:<\/strong><\/p>\n<ul class=\"wp-block-list\">\n<li>Your heart and breathing rates stay elevated<\/li>\n<li>You continue to sweat or feel hot<\/li>\n<li>Your device shows a higher total calorie burn<\/li>\n<li>You feel more fatigued or stimulated post-training<\/li>\n<\/ul>\n<p>These signs reflect that your body is <strong>still working to recover<\/strong>, and that you\u2019re reaping the metabolic rewards of a smart, intense session.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>High levels of EPOC require\u00a0<strong>very intense or prolonged exercise<\/strong>, which may not be feasible for most people, especially beginners or non-athletes.<\/em><\/p>\n<\/blockquote>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h2 class=\"wp-block-heading\"><span id=\"Why_Does_EPOC_Matter\"><strong>Why Does EPOC Matter?<\/strong><\/span><\/h2>\n<h3 class=\"wp-block-heading\"><span id=\"1_Increases_Total_Caloric_Burn\"><strong>1. Increases Total Caloric Burn<\/strong><\/span><\/h3>\n<p>EPOC extends your energy expenditure <strong>beyond the duration of the workout<\/strong>, which enhances overall calorie burn. The <strong>intensity and duration<\/strong> of your workout strongly influence the magnitude and length of the EPOC effect.<\/p>\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><em>Studies show EPOC can increase <strong>resting energy expenditure for up to 38 hours<\/strong> after a high-intensity heavy resistance<\/em> <em>session (Mark D. Schuenke. et al.).<\/em><\/p>\n<\/blockquote>\n<h3 class=\"wp-block-heading\"><span id=\"2_Supports_Fat_Loss\"><strong>2. Supports Fat Loss<\/strong><\/span><\/h3>\n<p>While the calorie burn during the workout is important, the <strong>post-exercise metabolism boost<\/strong> from EPOC can contribute meaningfully to fat loss\u2014especially when combined with resistance training or interval cardio.<\/p>\n<h3 class=\"wp-block-heading\"><span id=\"3_Enhances_Recovery\"><strong>3. Enhances Recovery<\/strong><\/span><\/h3>\n<p>The body uses this oxygen-intensive state to:<\/p>\n<ul class=\"wp-block-list\">\n<li>Restore ATP and phosphocreatine<\/li>\n<li>Repair damaged muscle fibers<\/li>\n<li>Rebalance hormones like cortisol and growth hormone<\/li>\n<\/ul>\n<p>These processes are essential for <strong>training adaptation and muscle growth<\/strong>.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h2 class=\"wp-block-heading\"><span id=\"What_Influences_the_EPOC_Effect\"><strong>What Influences the EPOC Effect?<\/strong><\/span><\/h2>\n<figure class=\"wp-block-table\">\n<table class=\"has-fixed-layout\">\n<thead>\n<tr>\n<th><strong>Factor<\/strong><\/th>\n<th><strong>Effect on EPOC<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td><strong>Exercise intensity<\/strong><\/td>\n<td>Higher intensity = greater EPOC<\/td>\n<\/tr>\n<tr>\n<td><strong>Exercise duration<\/strong><\/td>\n<td>Longer duration = more oxygen demand<\/td>\n<\/tr>\n<tr>\n<td><strong>Type of training<\/strong><\/td>\n<td>Resistance training and HIIT produce higher EPOC than steady-state cardio<\/td>\n<\/tr>\n<tr>\n<td><strong>Training experience<\/strong><\/td>\n<td>Trained individuals may recover faster and experience a slightly reduced EPOC over time<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h2 class=\"wp-block-heading\"><span id=\"Training_Methods_That_Maximize_EPOC\"><strong>Training Methods That Maximize EPOC<\/strong><\/span><\/h2>\n<h3 class=\"wp-block-heading\"><span id=\"1_High-Intensity_Interval_Training_HIIT\"><strong>1. High-Intensity Interval Training (HIIT)<\/strong><\/span><\/h3>\n<p>HIIT involves alternating bursts of intense effort with recovery periods. This creates a large metabolic disturbance, requiring more energy post-exercise to restore physiological balance.<\/p>\n<h4 class=\"wp-block-heading\"><span id=\"Protocol_Example\"><strong>Protocol Example:<\/strong><\/span><\/h4>\n<ul class=\"wp-block-list\">\n<li>30 seconds sprint \/ 90 seconds walk \u00d7 8\u201310 rounds<\/li>\n<li>Total duration: 20\u201325 minutes<\/li>\n<li>Intensity: \u226585% max heart rate (or \u226590% VO\u2082max)<\/li>\n<\/ul>\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-4 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" data-id=\"52960\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2023\/06\/sprint.gif\" alt=\"sprint\" class=\"wp-image-52960\" title=\"What Is EPOC and Why It Matters? Understanding the Afterburn Effect in Fitness 11\"\/><\/figure>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" data-id=\"12013\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/09\/Walking.gif\" alt=\"Walking\" class=\"wp-image-12013\" title=\"What Is EPOC and Why It Matters? Understanding the Afterburn Effect in Fitness 12\" srcset=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/09\/Walking.gif 360w, https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/09\/Walking-300x300.gif 300w, https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/09\/Walking-100x100.gif 100w\" sizes=\"auto, (max-width: 360px) 100vw, 360px\"\/><\/figure>\n<\/figure>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h3 class=\"wp-block-heading\"><span id=\"2_Sprint_Interval_Training_SIT\"><strong>2. Sprint Interval Training (SIT)<\/strong><\/span><\/h3>\n<p>SIT pushes the body above 100% VO\u2082max for very short durations, causing greater oxygen debt and muscle disruption.<\/p>\n<h4 class=\"wp-block-heading\"><span id=\"Protocol_Example-2\"><strong>Protocol Example:<\/strong><\/span><\/h4>\n<ul class=\"wp-block-list\">\n<li>6\u20138 \u00d7 30-second \u201call-out\u201d sprints (e.g., cycle ergometer or hill sprints)<\/li>\n<li>3\u20134 minutes passive recovery between bouts<\/li>\n<\/ul>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h3 class=\"wp-block-heading\"><span id=\"3_Heavy_Resistance_Training\"><strong>3. Heavy Resistance Training<\/strong><\/span><\/h3>\n<p>Multiple compound lifts using high loads cause significant muscle fiber recruitment, ATP depletion, and hormonal response\u2014all contributing to EPOC.<\/p>\n<h4 class=\"wp-block-heading\"><span id=\"Best_Practices\"><strong>Best Practices:<\/strong><\/span><\/h4>\n<ul class=\"wp-block-list\">\n<li>Use\u00a0<strong>multi-joint lifts<\/strong>\u00a0(e.g., squats, deadlifts, rows, bench press)<\/li>\n<li>Load:\u00a0<strong>70\u201385% of 1RM<\/strong><\/li>\n<li>Volume:\u00a0<strong>3\u20135 sets \u00d7 8\u201312 reps<\/strong><\/li>\n<li>Short rest periods (45\u201360 seconds) increase the metabolic cost<\/li>\n<\/ul>\n<figure class=\"wp-block-gallery has-nested-images columns-4 is-cropped wp-block-gallery-5 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" data-id=\"10411\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/02\/BARBELL-SQUAT.gif\" alt=\"BARBELL SQUAT\" class=\"wp-image-10411\" title=\"What Is EPOC and Why It Matters? Understanding the Afterburn Effect in Fitness 13\"\/><\/figure>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"770\" height=\"770\" data-id=\"27950\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/09\/Deficit-Deadlift.png\" alt=\"Deficit Deadlift\" class=\"wp-image-27950\" title=\"What Is EPOC and Why It Matters? Understanding the Afterburn Effect in Fitness 14\" srcset=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/09\/Deficit-Deadlift.png 770w, https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/09\/Deficit-Deadlift-600x600.png 600w, https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/09\/Deficit-Deadlift-300x300.png 300w, https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/09\/Deficit-Deadlift-768x768.png 768w, https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/09\/Deficit-Deadlift-100x100.png 100w\" sizes=\"auto, (max-width: 770px) 100vw, 770px\"\/><\/figure>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" data-id=\"85211\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2024\/11\/The-Correct-Way-to-Do-a-Bench-Press.gif\" alt=\"The Correct Way to Do a Bench Press\" class=\"wp-image-85211\" title=\"What Is EPOC and Why It Matters? Understanding the Afterburn Effect in Fitness 15\"\/><\/figure>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" data-id=\"23986\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2022\/07\/Barbell-Pendlay-Row.gif\" alt=\"Barbell Pendlay Row\" class=\"wp-image-23986\" title=\"What Is EPOC and Why It Matters? Understanding the Afterburn Effect in Fitness 16\"\/><\/figure>\n<\/figure>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h3 class=\"wp-block-heading\"><span id=\"4_Circuit_Resistance_Training\"><strong>4. Circuit Resistance Training<\/strong><\/span><\/h3>\n<p>Combines strength and cardiovascular elements with minimal rest between exercises, maintaining elevated heart rate throughout the session.<\/p>\n<h4 class=\"wp-block-heading\"><span id=\"Protocol_Example-3\"><strong>Protocol Example:<\/strong><\/span><\/h4>\n<ul class=\"wp-block-list\">\n<li>4\u20136 exercises in a circuit (e.g., push-ups, lunges, rows, kettlebell swings)<\/li>\n<li>30\u201360 seconds per station with &lt;30 seconds rest<\/li>\n<li>Repeat for 3\u20135 rounds<\/li>\n<\/ul>\n<figure class=\"wp-block-gallery has-nested-images columns-4 is-cropped wp-block-gallery-6 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" data-id=\"7985\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/02\/Push-Up.gif\" alt=\"Push-Up\" class=\"wp-image-7985\" title=\"What Is EPOC and Why It Matters? Understanding the Afterburn Effect in Fitness 17\"\/><\/figure>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" data-id=\"60246\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2023\/09\/bodyweight-walking-lunge.gif\" alt=\"bodyweight walking lunge\" class=\"wp-image-60246\" title=\"What Is EPOC and Why It Matters? Understanding the Afterburn Effect in Fitness 18\"\/><\/figure>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" data-id=\"37663\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2023\/01\/Exercises-to-Lose-Weight-Rowing-Machine.gif\" alt=\"Exercises to Lose Weight\" class=\"wp-image-37663\" title=\"What Is EPOC and Why It Matters? Understanding the Afterburn Effect in Fitness 19\"\/><\/figure>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"360\" height=\"360\" data-id=\"11953\" src=\"https:\/\/fitnessprogramer.com\/wp-content\/uploads\/2021\/09\/Kettlebell-Swings.gif\" alt=\"Kettlebell Swings\" class=\"wp-image-11953\" title=\"What Is EPOC and Why It Matters? Understanding the Afterburn Effect in Fitness 20\"\/><\/figure>\n<\/figure>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h3 class=\"wp-block-heading\"><span id=\"5_Combined_Endurance_Resistance_Training_Concurrent_Training\"><strong>5. Combined Endurance &amp; Resistance Training (Concurrent Training)<\/strong><\/span><\/h3>\n<p>Doing both aerobic and resistance training in one session increases overall energy cost and post-exercise metabolic demand.<\/p>\n<h4 class=\"wp-block-heading\"><span id=\"Example_Session\"><strong>Example Session:<\/strong><\/span><\/h4>\n<ul class=\"wp-block-list\">\n<li>20 minutes of moderate-to-high-intensity resistance work<\/li>\n<li>Followed by 20 minutes of intervals or steady-state cardio at \u226570% VO\u2082max<\/li>\n<\/ul>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h3 class=\"wp-block-heading\"><span id=\"6_Tabata_Training\"><strong>6. Tabata Training<\/strong><\/span><\/h3>\n<p>A highly intense form of HIIT with extremely short work-rest ratios, Tabata produces large oxygen deficits in a short time.<\/p>\n<h4 class=\"wp-block-heading\"><span id=\"Protocol_Example-4\"><strong>Protocol Example:<\/strong><\/span><\/h4>\n<ul class=\"wp-block-list\">\n<li>8 rounds of 20 seconds max effort \/ 10 seconds rest<\/li>\n<li>Total: 4 minutes per exercise (e.g., squat jumps, burpees, mountain climbers)<\/li>\n<\/ul>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h2 class=\"wp-block-heading\"><span id=\"How_Long_Does_EPOC_Last\"><strong>How Long Does EPOC Last?<\/strong><\/span><\/h2>\n<p>Modern research suggests:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Moderate-intensity exercise<\/strong>: EPOC may last 1\u20133 hours<\/li>\n<li><strong>Submaximal <a href=\"https:\/\/fitnessprogramer.com\/aerobic-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">aerobic exercise<\/a> (\u226570% VO\u2082max for \u226550 minutes):<\/strong> EPOC may last\u00a0<strong>3\u201312 hours<\/strong>, especially in trained individuals.<\/li>\n<li><strong>Supramaximal efforts (e.g., \u2265105% VO\u2082max or high-intensity intervals):<\/strong> Can elevate metabolism for\u00a0<strong>12\u201324 hours<\/strong>, though calorie burn remains modest.<\/li>\n<li><strong>Heavy resistance training or HIIT:<\/strong> May produce EPOC lasting up to\u00a0<strong>16\u201338 hours<\/strong>, depending on training volume and intensity.<\/li>\n<\/ul>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h2 class=\"wp-block-heading\"><span id=\"Caloric_Impact_of_EPOC\"><strong>Caloric Impact of EPOC<\/strong><\/span><\/h2>\n<p>Even with prolonged EPOC durations, studies show it only accounts for\u00a0<strong>6\u201315% of the total energy cost<\/strong>\u00a0of the exercise.<\/p>\n<p>Here\u2019s what the literature shows:<\/p>\n<ul class=\"wp-block-list\">\n<li><strong>Typical EPOC calorie burn:<\/strong><br \/>~<strong>5\u201350 kcal\/hour<\/strong>\u00a0post-exercise<br \/>~<strong>15\u2013150 kcal total<\/strong>\u00a0depending on intensity and duration<\/li>\n<li><strong>For comparison:<\/strong> A 45-minute moderate run may burn\u00a0<strong>400\u2013600 kcal<\/strong>, while EPOC adds\u00a0<strong>only 6\u201315% more (24\u201390 kcal)<\/strong>.<\/li>\n<\/ul>\n<p>While EPOC does not account for hundreds of extra calories, it can contribute an <strong>additional 6\u201315% of your total session\u2019s energy cost<\/strong> (B\u00f8rsheim &amp; Bahr, 2003).<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h2 class=\"wp-block-heading\"><span id=\"Common_Myths_About_EPOC\"><strong>Common Myths About EPOC<\/strong><\/span><\/h2>\n<figure class=\"wp-block-table\">\n<table class=\"has-fixed-layout\">\n<thead>\n<tr>\n<th><strong>Myth<\/strong><\/th>\n<th><strong>Reality<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody>\n<tr>\n<td>EPOC burns hundreds of calories after every workout<\/td>\n<td>Most EPOC responses range from <strong>50\u2013200 kcal<\/strong>, depending on training type.<\/td>\n<\/tr>\n<tr>\n<td>Only cardio triggers EPOC<\/td>\n<td>Resistance training can generate <strong>equal or greater<\/strong> EPOC than cardio.<\/td>\n<\/tr>\n<tr>\n<td>You need to feel exhausted for EPOC<\/td>\n<td>Intensity matters, but <strong>smart programming<\/strong> can elicit EPOC without burnout.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h2 class=\"wp-block-heading\"><span id=\"Who_Benefits_Most_from_EPOC-Focused_Training\"><strong>Who Benefits Most from EPOC-Focused Training?<\/strong><\/span><\/h2>\n<ul class=\"wp-block-list\">\n<li><strong>Fat loss clients<\/strong> seeking metabolic advantages<\/li>\n<li><strong>Busy professionals<\/strong> looking for short, efficient workouts<\/li>\n<li><strong>Athletes and tactical populations<\/strong> aiming to improve work capacity and recovery<\/li>\n<li><strong>General fitness clients<\/strong> wanting to improve body composition<\/li>\n<\/ul>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<h2 class=\"wp-block-heading\"><span id=\"Conclusion\"><strong>Conclusion<\/strong><\/span><\/h2>\n<p>EPOC, or excess post-exercise oxygen consumption, is a powerful metabolic phenomenon that helps your body <strong>burn calories and recover long after your workout ends<\/strong>. By training with intensity\u2014through resistance training, HIIT, or metabolic circuits\u2014you can maximize this effect to support <strong>fat loss, performance, and recovery<\/strong>.<\/p>\n<p>Understanding EPOC allows you to <strong>train smarter<\/strong>, not just harder. Use it as a tool in your fitness programming to build more efficient, effective, and sustainable results.<\/p>\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n<p><strong>References<\/strong><\/p>\n<ol class=\"wp-block-list\">\n<li><em>Schuenke, Mark; Mikat, Richard; McBride, Jeffrey (2002). \u201cEffect of an acute period of resistance exercise on excess post-exercise oxygen consumption: Implications for body mass management\u201d.\u00a0European Journal of Applied Physiology.\u00a0<strong>86<\/strong>\u00a0(5):\u00a0PMID\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/11882927\" target=\"_blank\" rel=\"noreferrer noopener\">11882927<\/a>.<\/em><\/li>\n<li><em>LaForgia J, Withers RT, Gore CJ. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. J Sports Sci. 2006;24(12):1247\u20131264.<\/em><a href=\"https:\/\/doi.org\/10.1080\/02640410600552064\" target=\"_blank\" rel=\"noreferrer noopener\"> https:\/\/doi.org\/10.1080\/02640410600552064<\/a><\/li>\n<li><em>B\u00f8rsheim E, Bahr R. Effect of exercise intensity, duration and mode on post-exercise oxygen consumption. Sports Med. 2003;33(14):1037\u20131060.<\/em><a> https:\/\/doi.org\/10.2165\/00007256-200333140-00002<\/a><\/li>\n<li><em>Hackney KJ, Engels HJ, Gretebeck RJ. Resting energy expenditure and delayed-onset muscle soreness after full-body resistance training with an eccentric concentration. J Strength Cond Res. 2008;22(5):1602\u20131609<\/em><\/li>\n<li><em>American College of Sports Medicine. ACSM\u2019s Guidelines for Exercise Testing and Prescription, 11th ed.<\/em><\/li>\n<\/ol>\n<p><!-- CONTENT END 2 -->\n\t<\/div>\n<p><script async src=\"https:\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-3711241968723425\"\r\n     crossorigin=\"anonymous\"><\/script><br \/>\n<br \/><a href=\"https:\/\/fitnessprogramer.com\/what-is-epoc-and-why-it-matters\/\">Source link <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019ve ever finished a high-intensity workout and felt your heart rate and breathing stay elevated for a while afterward, you\u2019ve experienced EPOC\u2014the afterburn effect. Short for excess post-exercise oxygen consumption, EPOC refers to the increased rate of oxygen intake your body uses after exercise to restore itself to its pre-exercise state. But EPOC is &hellip;<\/p>\n","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"class_list":["post-14291","post","type-post","status-publish","format-standard","hentry","category-fitness"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14291","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=14291"}],"version-history":[{"count":0,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=\/wp\/v2\/posts\/14291\/revisions"}],"wp:attachment":[{"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=14291"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=14291"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/loudhdtv.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=14291"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}