EPOC

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How best to burn more calories long after exercise is completed

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EPOC is excessive post-exercise oxygen consumption which is associated with increased energy expenditure after exercise. In a study researchers hypothesized that women who had strength trained regularly would experience reduced post-workout energy expenditure compared to women who had not trained regularly. The study compared energy expenditure of the two groups 20, 40, 60, 90, and 120 minutes post-exercise.

Interestingly the result was not what they had hypothesized. From an article commenting on the study Energy Expenditure After Exercise, Part 2:

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The results of a study on the effectiveness of targeting fat loss

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A woman did a quarter million leg raises in a year, and there was no change, not a scintilla.  There was no spot reduction of fat deposits from her amply marbled hips. Well, that is just one person, and a sample size of one has no statistical power.  Maybe a larger sample size and more accuracy (MRI assessments) would produce a result of statistically significant spot reduction of fat from the area targeted with exercise.

Maybe not, from this article, Targeted Fat Loss: Myth or Reality?, this quote from a study:

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Three different diets, equal in calories, three vastly different results

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This New York Times article, What Really Makes Us Fat, discusses the result of a study that produced surprising results.

The experiment: Three separate groups on three different diets stuck to a diet for a month. All subjects consumed the same amount of calories.

Diet 1: A high-carbohydrate low-fat diet - fruits, vegetables, whole grains, lean sources of protein.

Diet 2: A low glycemic index diet - fewer carbohydrates in total - non-starchy vegetables, beans, and minimally processed sources.

Diet 3: The Atkins diet - high in fat and protein and very low in carbohydrates.

Results: The fewer carbohydrates consumed, the more energy was expended.

A quote from the article:

“On the very low-carbohydrate diet, subjects expended 300 more calories a day than they did on the low-fat diet and 150 calories more than on the low-glycemic-index diet.”

And another:

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High Intensity Interval Training Lowers Blood Sugar

[Lief, one of our clients' has gone from five insulin shots a day down to one. He has been training with us for about four years. His video testimonial is on this page.]

Short, intense bursts of activity to mini workouts seemed better able to metabolize sugars – from this article Brief Brief, intense exercise lowers blood sugar:

"Small, new study found that 30 minutes of high-intensity exercise a week -- a total exercise time of 75 minutes a week with warm-up and cool-down included -- could lower blood sugar levels for 24 hours after exercise, and help prevent post-meal blood sugar spikes in people with type 2 diabetes.

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What is E.P.O.C?

The Wikipedia definition of EPOC : “Excess post-exercise oxygen consumption (EPOC) is a measurably increased rate of oxygen intake following strenuous activity.”

Anaerobic exercise increases EPOC more than aerobic exercise does. Resistance exercise (strength training) is primarily anaerobic. Circuit resistance training produces the largest EPOC response.

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Lowering Blood Sugar with High Intensity Interval Training

From this article The Brief Way to Better Blood Sugar:

Men in a small study who added short, intense bursts of activity to mini workouts seemed better able to metabolize sugars.

When the men were given the equivalent of a meal's worth of glucose at the end of the study, their bodies metabolized it better than before the study.

Researchers suspect that bursts of intensity during workouts elicit stronger contractions and therefore more glucose uptake in the large muscles attached to bones.

The high intensity interval training in this study was performed on exercise bikes. High intensity interval training can also be incorporating into strength training - perform a series of high intensity strength training exercises will little rest between the exercises.

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Burn calories four ways with strength training

Strength training helps you burn calories four ways:

1. Calories burned after the exercise stops. Excess Post-exercise Oxygen Consumption (EPOC) occurs after the workout. After running your body replenishes sugar stores. Strength training produces a larger post-exercise calorie demand as the body replaces sugar and rebuilds muscle as a result of the micro-trauma that has been imposed on the muscles.

2. Added muscle burns additional calories. Muscle is metabolically expensive to maintain and will require calories 24/7.

3. The workout itself. All forms of exercise burn calories, but not really as much as people think. Those who exercise with lesser intensity will burn less calories that those who exercise with more intensity.

 

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