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122 MAY | emusclemag.com

EPOC NO, NOT A STARWARSCHARACTERJump on any piece of cardio equipment

and itll give you an approximate read-

out of how many calories you burned

over the course of that workout. But thats

not the complete story, at least as far ashow many calories youve truly expend-

ed. In fact, you continue to burn calories

long after the training session is over,

and the total can be quite significant.

The extra calories your body burns after

vigorous exercise are because of various

recovery processes. Exercise scientists

quantify this energy expenditure by mea-

suring the bodys oxygen consumption.

In essence, the more oxygen you con-

sume, the more calories you burn. This

excess post-exercise oxygen consump-

tion, or EPOC, is the down-and-dirty way

of calculating additional calories burned

long after youve left the gym.

REAL-WORLD EPOC EXERCISE BOUT EPOC

EXERCISE TYPE INTENSITY DURATION/VOLUME CALORIES DURATION NOTES

Cardio 60% VO2max 30 minutes 16 700 >38 hoursSquats and leans

/Ref. 12

Note: RM =repetition maximum (e.g., 85% of 8RM is 85% of a weight you can do for a set of 8, and only 8, reps before reaching failure).

VO2max =maximal oxygen consumption, an indication of intensity (e.g., 70% VO

2max indicates exercising at a heart rate of about 125140).

Photos(lefttoright)byPaulBuceta/IrvinGelb

ModelsM

anuelRomero/MarkErpelding

DISCOVER THEAFTER BURN

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