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Hiit & epoc

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  • Hiit & epoc

    Hi everyone,

    I am doing some research for an article and still need to learn how to better/properly read and interpret research. I was doing some background searching into the fat burning effect from HIIT for weight loss, and to my knowledge it is quite overrated and even though it is relevant in theory, it is limited, with other diwnsides and not that magical.

    I started looking at articles promoting the effects and there is not often any sources cite, but sometimes i did find this: elevated metabolism - HIIT has an impressive ability to increase metabolic rate for hours after exercise. (Wingfield HL et al., 2015)
    however when i looked at the study it showed an increase immediately after the exercise, but not really after 30 min to 1 hour, which is also the latest it is even checked. So this to me does not seem to be an appropriate study to use when claiming “for hours after exercise”

    Am i correct in thinking this and are there better studies looking at the effects for a longer period of time (up to 24h for example)?

    Thanks in advance!


  • #2
    In addition to the energy used during a workout, exercise increases energy demand post workout in order to support recovery and other associated processes when an individual is at rest. For example, increases in muscle protein synthesis rates in the post workout period are thought to represent a significant increase in resting energy expenditure. The increase in energy demands necessitates additional oxygen consumption, which is known as excess post-exercise oxygen consumption or EPOC.

    The energy used during EPOC increases with intensity, volume, and amount of muscle mass used and decreases as individuals become more adapted to training. A number of studies have suggested that resistance training increases EPOC to a higher level than aerobic training. This seems to be true when measuring the energy cost of EPOC resistance training naive individuals, as they are relatively untrained to lifting weights. However, the data is equivocal when comparing the EPOC of resistance and aerobic training at similar volumes and intensities in trained individuals.

    Overall, the energy expenditure during EPOC increases as exercise intensity, volume, and muscle mass used increases in both resistance training and aerobic training. Additionally, EPOC is higher in untrained than trained, as many high cost metabolic processes are adapted to in trained individuals. also appears that the overall energy contribution of EPOC to Total Daily Energy Expenditure is relatively small, ranging from 6-15% total, though the percentage decreases the further away from the workout this value is measured. This also doesn't mean EPOC increases TDEE significantly over baseline in those who regularly exercise. The energy cost of EPOC for resistance training and aerobic conditioning is likely similar when training intensities, volumes, muscle mass used, and training status are matched.
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