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Practical Application and the Pros and Cons of EPOC

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Practical Application and the Pros and Cons of EPOC

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HIIT training method is highly beneficial in utilising EPOC and taking advantages of its effects. Take a 15-20 minute warm up and then do interval training on a bike, rowing machine or just sprinting.

EPOC is a time efficient way to burn calories as HIIT can result in a 30% increase of calories burned than any other training method.

EPOC also elevates metabolism, meaning it can help with fat loss, it also assists muscle gain, oxygen consumption and blood pressure while also reducing blood sugar.

HIIT training comes with its cons, it's unsuitable for beginners and has a risk of injury, can also risk overtraining and burning out.

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EPOC is calculated by measuring the amount of oxygen used and carbon dioxide released from the body. The ratio of CO2 produced to O2 consumed is called the Respiratory Exchange Ratio (RER) and is measured by the gas exchange. The RER is a useful indicator of the type of fuel that is being metabolized.
Calorimeters can be used to measure the RER and EPOC extent

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 Body temp increases during exercise (as we know...)
 Heat production usually exceeds heat removal resulting in an increase in core body temp
 For every 1 degree Celsius raise in temperature metabolic rate increases by around 13-15%.
 After exercise elevated temperature remains, sometimes for several hours

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EPOC, also known as Excess Post-Exercise Oxygen Consumption, is the result of an evolution in oxygen consumption and metabolism, which occurs after exercise as the body recovers and repairs, returning to its previous pre-exercise state.

EPOC depends on the workout intensity for how long it lasts.

EPOC is similar to METS

EPOC results in:
1. Re-synthesis of lactate to glycogen.

2. Re-oxygenation of myoglobin in muscles and hemoglobin in the blood.

3. Increased respiration.

4. Increased heart rate.

5. Elevated neurotransmitters and catecholamines (adrenaline and noradrenaline).

6. Elevated hormones (cortisol, insulin, ACTH, thyroid, and GH).

7. Elevated core temperature.

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 Removal of LA relies upon buffering capacity
 Hydrogen carbonate ions produced by the kidneys absorb hydrogen ions released by lactic acid and form carbonic acid which is then broken down to CO2 and water, removed at lungs
 Lactic acid removal takes around one hour, however can take up to 24 hours depending on intensity of exercise, volume of LA and recovery methods used.
 Impact on Anaerobic performers and nutrition.
• Buffering capacity
The ability of hydrogen ions to neutralise the effects of LA in the system

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Oxygen debt refers to the concept of the body's increased oxygen demand after intense exercise. It's the amount of oxygen needed to restore the body to its pre-exercise state, including replenishing oxygen stores, clearing lactic acid, and restoring energy reserves 🏋️‍♀️💪

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Fast Component Replenishment of blood and muscle oxygen
 During exercise oxygen dissociates with haemoglobin in the blood stream and
myoglobin in the muscle cells
 This fuels the aerobic energy system
 Within the first minute of EPOC, oxygen resaturates the blood stream associating with haemoglobin
 After the full 3 minutes restoring oxygen with myoglobin in the muscle cells (oxymyoglobin link)
 Resynthesis of ATP and PC stores
 These are depleted during exercise through the use of the ATP/PC system
 During the first 3 minutes of EPOC aerobic energy production continues, therefore providing energy to resynthesise ATP and PC.
 To do this we need muscle phosphagon (the P in PC) so we can restore ATP bonds
 Restoration of muscle phosphagon takes 30 seconds for 50% and 3 minutes for 100%
 With this phosphagon restored as well as energy we can restore ATP and PC
 Energy + P + ADP = ATP  Energy + P + C = PC

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• HR and BR increase during exercise significantly (as we know)
• This is to provide muscle cells with necessary quantities of oxygen for energy production.
• After exercise these stay elevated then decrease gradually to resting to maximise oxygen delivery and removal of by-products. Such as co2 in the plasma as carbonic acid and carbaminohaemoglobin.

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•65% converted into CO2 and H20
•20% into glycogen
•5% in glucose
•10% into protein

• Removal of Lactic Acid
• Post exercise lactic acid is readily converted back to pyruvic acid and therefore is not a waste product
• This pyruvic acid is then either oxidised (aerobic system) or converted into glycogen.
• 50-75% is oxidised in the mitochondria and used in the Krebs Cylcle/ETC to provide energy
• 10-25% is reconverted into glucose and glycogen to top up stores in the blood and muscles respectively.
• These processes are known as gluconeogenesis and gylconeogenesis
• Small amounts are converted to protein by the Cori cycle in the liver and removed via sweat and urine.

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 This accounts for around 10% of EPOC.
 This components shows the volume of oxygen (1-4 litres) that are required to
complete initial jobs, this takes 3 minutes:
 Resaturates haemoglobin and myglobin stores (therefore replenishing blood and muscle oxygen stores)
 Resynthesis of ATP and PC stores

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 Actually contributes to recovery straight away
 Approximately 5-8 litres of oxygen
 Takes a lot longer- minutes to hours depending on debt:
 Provides energy to maintain ventilation, circulation and body temp
 Removes lactic acid and replenishment of glycogen