EPOC, Your New Workout Best Friend

July 22, 2012

Must See Conditioning Videos

Ready to meet your new best friend for maximizing training and recovery? EPOC, or excess post-exercise oxygen consumption, is not just some cryptic acronym. It’s the physiological response your body produces after a high-resistance or intense interval training session. Basically EPOC refers to any extra oxygen consumption after exercise and is a key tool to getting benefits from your workouts after they end.

So why the big hype about EPOC? Any tough workout induces tiny tears in your muscle tissues. To avoid muscle soreness and inflammation, your body must repair itself. Enter EPOC. You require energy to heal the muscle damage in your legs, chest and back, and you acquire it from the air you breathe after exercise. This means that your body continues to burn calories after your workout, which results in higher amounts of muscle gain and bursts of metabolism.

To achieve these positive effects, one needs to consider factors like age, genetics and exercise intensity levels. Studies have shown that to maximize post-oxygen consumption, workouts need to consist of highly intense circuits—high volume weight training or interval drills, at or above 70 percent of your VO2 max.

So why is interval/high-intensity training better? This type of training triggers your body to build muscle when you are resting. This takes energy, which increases your metabolism. Although study results vary concerning the after-burn effect of specific exercises, think of it like this:  running at 7 mph for 30 minutes burns approximately 300 calories. That's all you get. By doing a circuit with Lunges, Squats, Bench Press, Pull-Ups and Jumping Jacks, you burn 300 calories in less time, and continue to burn more afterwards as your body repairs your large muscle groups.

To boost results, here are a few workout recommendations. Your body is most likely bored with your current routine, so change it up. On non-consecutive days, change the FITT (Frequency, Intensity, Time and Type) of your workouts. Here are some sample routines that exemplify this idea. These should take between 30 and 45 minutes. Always take rest when needed.

Bodyweight Workout (Repeat 3x)

  1. 10 Burpees
  2. Mountain Climbers for 30 seconds
  3. 10 maximal vertical jumps
  4. Max Push-Ups
  5. Max Pull-Ups

Elliptical Workout (Repeat 10x)

  1. 60 seconds at resistance level 1 (low-speed)
  2. 15 seconds at resistance level 5 or 6 (max speed)

Track Workout (Repeat 1-2 Miles)

  1. Sprint at max 100m then walk or jog 100m
  2. After each quarter-mile, max out on Push-Ups and hold a Plank for one minute.

Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 153,019
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,502
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,270,518
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,626,320
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,170,372
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,683
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,256
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,395

Load More
More Cool Stuff You'll Like
7 Footwork Drills That Give You an Advantage

7 Footwork Drills That Give You an Advantage

Seven Footwork Drills To Gain An Advantage How many times have you heard coach yell, "Get on the line and look like you are ready for conditioning"?...

Can You Survive the ‘100 Bears’ Challenge?

Can You Survive the '100 Bears' Challenge?

High-Intensity Interval Training: How Much Is Too Much?

High-Intensity Interval Training: How Much Is Too Much?

Get in Football Shape Fast With Metabolic Runs

Get in Football Shape Fast With Metabolic Runs

4 HIIT Workouts That Will Get You in Shape Fast

4 HIIT Workouts That Will Get You in Shape Fast

Get in Shape Fast With Todd Durkin's 5 Intense Workout Finishers

Get in Shape Fast With Todd Durkin's 5 Intense Workout Finishers

Obstacle Race Training: Get in Shape With This Finisher

Obstacle Race Training: Get in Shape With This Finisher

LaTroy Hawkins' Epic Battle Ropes Workout

LaTroy Hawkins' Epic Battle Ropes Workout

WATCH: Ronda Rousey's Intense New Bag Drill

WATCH: Ronda Rousey's Intense New Bag Drill

STACK Challenge: 500-Meter Row

STACK Challenge: 500-Meter Row

Baseball Conditioning: Why You Need an Aerobic Base

Baseball Conditioning: Why You Need an Aerobic Base

LeBron James's Insane Conditioning Drill

LeBron James's Insane Conditioning Drill

Off-Season Conditioning: Full-Body Med Ball Workout

Off-Season Conditioning: Full-Body Med Ball Workout

Adeline Gray Is Going for Gold

Adeline Gray Is Going for Gold

Prepare for Your Season With These Conditioning Drills

Prepare for Your Season With These Conditioning Drills

Why Better Conditioned Athletes Have Fewer Injuries

Why Better Conditioned Athletes Have Fewer Injuries

Alternatives to Boring Cardio Training

Alternatives to Boring Cardio Training

Test Your Toughness With the Who Dat? Challenge

Test Your Toughness With the Who Dat? Challenge

Get in Basketball Shape With the Right Workout

Get in Basketball Shape With the Right Workout

ZSeries 10-Minute Workouts: Fartlek Run

ZSeries 10-Minute Workouts: Fartlek Run

ZSeries 10-Minute Workouts: Interval Sprints

ZSeries 10-Minute Workouts: Interval Sprints

How to Avoid Hockey Conditioning That Slows You Down

How to Avoid Hockey Conditioning That Slows You Down

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

A Slo-Mo Must-See: Ike Taylor's 4-Man Battle Rope Squats

Win the Fourth Quarter With These Basketball Sled Push Finishers

Win the Fourth Quarter With These Basketball Sled Push Finishers

Get in Shape With This Basketball Conditioning Workout

Get in Shape With This Basketball Conditioning Workout

STACK Challenge: Finish Strong

STACK Challenge: Finish Strong

Improve Your Aerobic Fitness in the Off-Season

Improve Your Aerobic Fitness in the Off-Season

ZSeries 10-Minute Workouts: The Hill

ZSeries 10-Minute Workouts: The Hill

Who Invented the Burpee?

Who Invented the Burpee?

Are High-Intensity Workouts Making You Fat?

Are High-Intensity Workouts Making You Fat?

Everything You Ever Wanted to Know About Trail Running

Everything You Ever Wanted to Know About Trail Running

How to Build Soccer-Specific Conditioning

How to Build Soccer-Specific Conditioning

5 Brutal Sprint Drills That Push the Lactic Threshold

5 Brutal Sprint Drills That Push the Lactic Threshold

Get in Shape With 5 Intense Lower-Body Finishers

Get in Shape With 5 Intense Lower-Body Finishers

The Mount Everest Treadmill Challenge

The Mount Everest Treadmill Challenge

4 Simple Drills to Improve Your Endurance

4 Simple Drills to Improve Your Endurance

Can You Handle the Husker Toughness Test?

Can You Handle the Husker Toughness Test?

Football Players: 2-Week Crash Course in Football Conditioning

Football Players: 2-Week Crash Course in Football Conditioning

Training with the Elevation Training Mask 2.0

Training with the Elevation Training Mask 2.0

5 NBA Players Who Found Their Game After Losing Weight

5 NBA Players Who Found Their Game After Losing Weight

YardBarker