Get More Out of Your Workouts by Reaching EPOC | STACK Fitness
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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...
Must See
Drew Brees Will Not Be Denied
Views: 7,789,434
Margus Hunt Benches 385 Pounds for Five Reps
Views: 19,091,082
Michael Jordan: Mind of a Champion
Views: 544,611

Featured Videos

James Harden on Becoming a Franchise Player Views: 72,181
Path to the Pros 2015: Devin Smith Views: 28,385
Blake Griffin Interview and Cover Shoot Views: 574,246
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

Dwight Howard Stays in the Gym All Night
Views: 3,853,131
Two-Ball Dribbling Drill With John Wall
Views: 3,359,321
Colby Lewis's Four-Seam Fastball Technique
Views: 5,011,256
Drew Brees Will Not Be Denied
Views: 7,789,434
Dwight Howard Stays in the Gym All Night
Views: 3,853,131

Load More
More Cool Stuff You'll Like

How Sporting Kansas City Stays 'Sporting Fit'

ZSeries 10-Minute Workouts: Interval Sprints

Off-Season Conditioning: Full-Body Med Ball Workout

Alternatives to Boring Cardio Training

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

Full-Body Conditioning Workout: 3 Loaded Carry Variations

Training with the Elevation Training Mask 2.0

Get in Shape With 5 Intense Lower-Body Finishers

Can You Survive These 4 Crazy Plate Push Finishers?

4 Simple Drills to Improve Your Endurance

Improve Your Aerobic Fitness in the Off-Season

Can You Handle the Husker Toughness Test?

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

The Mount Everest Treadmill Challenge

Win the Fourth Quarter With These Basketball Sled Push Finishers

How to Avoid Hockey Conditioning That Slows You Down

Who Invented the Burpee?

Get in Shape With This Basketball Conditioning Workout

Test Your Toughness With the Who Dat? Challenge

Can You Survive the

7 Footwork Drills That Give You an Advantage

STACK Challenge: 5 Minutes of Treadmill Torture

5 NBA Players Who Found Their Game After Losing Weight

Training Secrets of UFC Champion Johny Hendricks

4 HIIT Workouts That Will Get You in Shape Fast

Can You Pass Drew Brees' Conditioning Test?

STACK Challenge: The 10/10 Treadmill Challenge

ZSeries 10-Minute Workouts: The Hill

Get in Basketball Shape With the Right Workout

In-Season Baseball Pitcher Workout Program

Advanced High School Football Summer Conditioning Program

Understanding the Benefits and Risks of Altitude Training

LaTroy Hawkins' Epic Battle Ropes Workout

5 Brutal Sprint Drills That Push the Lactic Threshold

In Defense of Cardio

ZSeries 10-Minute Workouts: Fartlek Run

STACK Challenge: Finish Strong

Baseball Conditioning: Why You Need an Aerobic Base

STACK Challenge: 500-Meter Row

Get in Game Shape With 4 Conditioning Combos

LeBron James's Insane Conditioning Drill

How Much Conditioning Do You Really Need?