After Burn Effect EPOC: Burning Calories after Workout


The after burn effect is also known as Excess Post-exercise Oxygen Consumption (EPOC). It means the additional energy expenditure that occurs after exercise. After high intensity workout, the body needs to take in more oxygen at higher rate than pre-exercise so it can return to its resting state. For this the body metabolism has to work at higher rate, and it continues to burn calories.

The Scientific Effects, Explanation and Reasons for EPOC

The High Intensity Interval Training (HIIT) is a effective caloric burn post-workout as it increases the metabolism. During EPOC our body recovers and return to resting state by restoration of oxygen, ATP, and creatine. Our body also removes the lactic acid and repairs the muscles. For this process the body requires more oxygen and also burns more calories above the resting rate.

The damaged muscle tissues during workouts are repaired during after burn process. The excess of lactic acid produced during workout are also removed. This process takes energy for breaking amino acids in the muscles and rebuilding them. It also increases the testosterone naturally.

The body continues to burn calories at increased rate from a few hours to beyond 24 hours after the workout. It may even extend upto 48 hours, which depends on the person to person. For weight lifting the after burn effect lasts up to 15 to 38 hours.

Too many high-intensity workouts without sufficient repairing time in between will lead to overtraining, which decreases the performance of a person.

Proper rest has to be given to the body on the basis of the work done. For intense training the work to rest ratio must be 1:2. For 60 seconds of fast running with two minutes of recovery walk.

If you want to cheat diet or cheat meal, then post workout would be the time for it. After the intense workout the muscle is low on glycogen. Muscles use glycogen as fuel during strain. Accordingly, the starchy or sugary food is likely to be used to restore the deposition of glycogen, instead of storing as fat.

The resting metabolism of the body depends on the fitness of the person. If the person is more fit, then less EPOC influence. Highly trained athletes will take less time for their return to resting state.

On a session of vigorous workout for about 45 minutes, the person managed to burn 420 calories approximately. The after burn effect after 14 hours was measured and revealed that the person burned extra 190 calories.

The EPOC depends on the several factors like type of workout performed, intensity of workout, duration of workout, gender, and training status. The after burn effect is not limited for cardio. But weight training can increase the body’s metabolism upto two days.


In order to succeed well in weight loss process make a note of calories burnt after the workout. Take enough rest time or resting interval for the body for its restoration. Insufficient rest leads to over training, which affects the result.

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