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Excess post-exercise oxygen consumption 

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Excess post-exercise oxygen consumption 

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EPOC represents the volume of oxygen required post exercise to return the body to a pre-exercise state.

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what occurs at the beginning of exercise in the time taken to reach steady state. This is when we consume the amount of oxygen needed to support the given intensity of our exercise.
During this deficit period where our energy requirements outweigh the amount of energy we can produce from oxygen, we must rely on our phosphocreatine reserves and anaerobic respiration.

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Resynthesis of ATP and PC stores

ATP and PC stores are depleted during exercise by the ATP/PC system.

During the first 3 mins of EPOC, aerobic energy production continues, therefore providing energy to resynthesise ATP and PC.

To do this, you need muscle phosphagon (the P in PC) so you can restore ATP bonds.

Restoration of muscle phosphagon takes 30 seconds for 50% and 3 minutes for 100%.

With phosphagon restored as well as energy, you can restore ATP and PC

Energy + P + ADP = ATP
Energy + P + C = PC

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the increased volume of oxygen consumed during the recovery phase following exercise that is used to 'repay' the oxygen deficit.

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Ways in which lactic acid can be removed 

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Ways in which lactic acid can be removed 

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1. oxidation into carbon dioxide and water in inactive muscles & organs
2. used by muscles as an energy source
3. transported in the blood to the liver, where its converted into blood glucose and glycogen
4. converted into protein
5. removed in sweat and urine

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Oxygen consumption during and post-exercise 

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Oxygen consumption during and post-exercise 

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Oxygen consumption is plotted against time to show the oxygen deficit (the volume of oxygen required to complete an activity entirely aerobically).

The graph above displays oxygen consumption post exercise decreases rapidly  before returning to resting levels.

EPOC is always present after exercise. However, the size of oxygen deficit depends on the intensity and duration of the exercise.

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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.

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Reasons why we keep consuming oxygen long after exercise:

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Reasons why we keep consuming oxygen long after exercise:

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1. reduces elevated body temp.
2. restore oxygen stores in venous blood, skeletal muscle and myoglobin.
3. elevated HR and breathing rate.

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Shows the volume of oxygen (1-4litres) required to complete intitial jobs (takes 3 mins):
• resaturates haemoglobin and myoglobin stores (replenishing blood and muscle oxygen stores)

• resynthesis of ATP and PC stores

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Accounts for around 10% of EPOC

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Lactic acid is a by product of anaerobic glycosis.
Glucose is broken down into Pyruvic acid and is then converted to lactic acid because no oxygen in present. The oxygen consumed in recovery helps to reverse this process returning the lactic acid to pyruvic acid.

50-75% of the pyruvic acid is oxidized in Kreb’s cycle and the electron transport chain creating H2O and CO2.

•10- 25% of the pyruvic acid is reconverted into glucose

LACTIC ACID REMOVAL TAKES BETWEEN 1-2 HOURS BUT CAN TAKE UP TO 24 HOURS DEPENDING ON ORIGINAL EXERCISE INTENSITY, BUFFERING CAPACITY AND RECOVERY METHODS USED.

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"the process where lactic acid is transported in the blood to the liver, where its converted into blood glucose & glycogen."

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Increased heart rate post exercise.
Out of breath post exercise.
Increased sweating post exercise.
Increased appetite post exercise.
These are the signs that your body is still working to cool you down, restore your body and create balance again post exercise.

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Begins as soon as exercise finishes.

Process takes around 5-8l of oxygen to compete.

During this time:

1. Lactic Acid is removed

2.Some glycogen in replenished

3.Gradual decrease in ventilation levels to maximize oxygen delivery

4.Gradual decrease in heart rate to maximize oxygen delivery

5.Elevate core body temperature.