For those who love their health and want to control their weight, exercise is an important part that helps burn calories for the body very well. However, some types of exercise can help the body burn calories continuously after exercise even better.
Many people may not know that after exercising, the body continues to burn calories, or what is called “EPOC” or สมัครสมาชิก UFABET วันนี้ รับเครดิตฟรีทุกวัน Excess Post-Exercise Oxygen Consumption, which is the consumption of excess oxygen after exercise. This process increases the metabolic rate and promotes effective fat loss.
1. Types of exercise
- High-intensity interval training (HIIT): Short, high-intensity interval training, such as running and walking.
- Weight Training: Resistance training, such as weight lifting, can stimulate EPOC.
- Steady-state cardio: Moderate jogging or cycling, such as high-intensity cardio, has a smaller effect on EPOC than high-intensity cardio.
2. Duration and intensity of exercise
- High-intensity exercise that uses multiple muscle groups stimulates greater EPOC.
- Extended workouts, even at moderate intensity, can boost post-workout calorie burn.
3. Muscle mass
- The more muscle you have, the more energy your body uses, even at rest, which means higher EPOC.
How does EPOC affect metabolism?
- Helps burn calories continuously. Even after exercise, the body still uses energy to restore its systems.
- Increased fat burning efficiency Fat burning is increased after heavy exercise.
- Helps balance hormones. Hormones related to metabolism, such as adrenaline and growth hormone, will increase.
How to maximize EPOC
- Do HIIT regularly: High-intensity interval training produces higher EPOC than low-intensity training.
- Add weight to your weight training: Use enough resistance to stimulate muscle growth.
- Reduce rest periods between sets: This makes your body work harder and burn more calories.
- Combine cardio and weight training: Get the benefits of both.
In short, EPOC is a process that allows your body to continue burning calories even after exercise. It is a powerful tool for losing fat and increasing metabolism. High-intensity exercises, such as HIIT and weight training, are the best way to stimulate EPOC.