Have you heard of EPOC, also known as exercise post oxygen consumption? This is informally called the “afterburn” or the measurable increase of oxygen intake following strenuous activity intended to erase the body’s “oxygen deficit.”
This oxygen dept quantifies anaerobic energy expenditure, particularly as it regards lactic acid/lactate metabolism. In recovery, oxygen EPOC is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. EPOC also fuels the body’s increased metabolism from the increase in body temperature which occurs during exercise.
High intensity interval and resistance training in particular are important for total body toning, increase of lean muscle and simultaneous loss of subcutaneous fat. The combination of both anaerobic and aerobic exercise is ideal for increased EPOC and can raise your total calorie burn for 12-38 hours post workout. Therefore, you will be burning two or three times as many calories while at rest post workout. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood. The more lean muscle you have, the more metabolically active your muscles will be.
It is not always the number on the scale that indicates your health. It is important to learn about your body fat % because muscle weighs more than fat and has much greater health benefits. Below is a reference guide for healthy and unhealthy body fat percentages. I encourage you to get your body fat tested to see where you are, and set S.M.A.R.T (specific, measurable, attainable, realistic, and can be achieved in the designated time frame) goals. Your goal should be to have a lean, toned body, not just a “skinny body.” Individuals with a skinny body and higher body fat percentage are known as “skinny-fat” which is unhealthy, in comparison to someone who weighs more but their added 5 pounds of weight is all lean muscle.Read More...