Excessive post-exercise oxygen consumption (EPOC) or in other words: the after-burn effect, is designed to help you burn calories long after you have finished your workout. Certain types of exercise generate this fat-burning after affect that can last for up to 48hrs. Often referred to as the metabolic effect, take a look at the 5 easy ways to re-produce this response in your own exercise programs.
1. You gotta get ‘out-of-breath’
Push yourself to the point of breathlessness, rest, recover, and repeat. It really is as simple as that. According to research, elevating your heart rate to above 85%, then resting, will switch-on the EPOC after-effect.
2. Burn, Baby, Burn
Resistance training, for example, to the point where the muscles generate lactic acid has proven to release the production of testosterone, and human growth hormone (HGH). They assist with fat burning and muscle building, and elevate your metabolism for days after your workout.
3. Go Heavy
To release the hormones mentioned, you gotta lift heavy. Only then will you stimulate that after-burn affect that follows an intense workout.
4. Use ALL the muscle groups
Forget about isolation/single muscle group movements. Instead, opt for compound movements that typically engage more than one muscle group and joint, and hybrid exercises that involve upper and lower body movements. This is the key to generating the after-burn.
5. Push Until You Can’t, Rest Until You Can
A phrase coined by the Metabolic Effect “most people avoid pushing hard in a workout so they can sustain exercise. But using rest strategically to help you push beyond beyond where you would normally go is the very thing that turns on the EPOC after-burn. We call this Rest-Based Training and it greatly elevates the metabolic effect.”