The Trainers Corner

EPOC (Estimated Post exercise Oxygen Consumption)

Researchers compared the impact of resistance and aerobic exercises, and showed that resistance exercises may result in a significantly larger EPOC. The metabolic factors responsible for EPOC are still not clear, but it is known that there is a fast and a slow component. The fast component lasts only a few minutes and is mostly related to the elevation of blood lactate concentration and to muscle creatine rephosphorylation. The slow component is mostly related to the magnitude of anaerobic metabolism during exercise. High intensity activities result in a greater activation of the sympathetic nervous system, which in turn results in a post-exercise increase in lipid metabolism in response to changes in the substrate predominantly used for energy production (from carbohydrate during intense activity to lipids during recovery).

One of the most important factors responsible for the higher energy expenditure seen for many hours after intense activity is stimulus of the triacylglycerol-fatty acid cycle in adipose tissue. Additionally, other aspects to be considered are glycogen resynthesis, tissue injury and the effects that lead to muscle hypertrophy as a result of resistance training, which may also cause greater energy expenditure.

Increase in lipid oxidation in response to resistance exercise is another factor that should be considered due to its importance in weight management. Various studies reported a significantly lower respiratory exchange ratio compared to that measured before exercise or in control groups, which means a greater utilization of fat for energy production during the hours post-exercise.

What we take away from this is the fact that high intensity resistive exercises, like the Bulgarian Training Bag, have shown to increase your metabolic rate post exercise for up to 24-36 hours. The result can be increased rate of caloric usage at rest as well as increased fat oxidation.