This certainly has important implications for weight loss and management, but the likelihood of an average exerciser witnessing similar results is slim. Although the exercise bout expended about 519 kcal, the EPOCs elevated metabolism for 14 hr post exercise, for a total of 197 kcal, or 14 kcal/hr. This intensity is considered to be vigorous because it approximates intensities close to one’s lactate threshold. More recently, Knab and colleagues examined the effects of 45 min utes of cycling in male subjects riding at 73% VO2max (3). A study by Kazunori and colleagues determined that EPOC amounted to only 35 kcal on days that involved slow or brisk walking (2).
The research that elicited substantial EPOCs (i.e., numbers over 100 kcal) generally consisted of exercise bouts that were of a high intensity, long duration, or both: all of which are unlikely to be performed by a deconditioned or overweight client. Excess post-exercise oxygen consumption (EPOC) contributes to the overall calorie deficit of exercise, but not to the levels that have been promoted and hyped. Early researchers examining EPOC thought that it could contribute significantly to weight loss, but more recent research has cast doubt on this likelihood for deconditioned and overweight individuals (1). On the other side of the scale, higher intensity exercise, especially high-intensty interval training (HIIT), has also experienced some myth busting as well. What about high intensity exercise and the calorie afterburn? High-intensity exercise of the same duration as low-intensity exercise results in more total calories and fat calories burned, making weight loss more likely.Ĭombine HIIT with a weight loss tool and you can really burn a lot of calories. Partly to blame is the cardio equipment in fitness facilities that has been labeled with the infamous “fat-burning zone” on the readout panels. Type of exerciseĬalorie and fat expenditure (example numbers)Īlthough the percent contribution from fat is higher with the low-intensity exercise (60%) than in the high-intensity exercise (40%), the total caloric expenditure (as well as the contribution from fat calories) is greater in high-intensity exercise. Assigning some values to the concept will make this concept more understandable. However, this is offset by the higher energy expenditure during higher exercise intensities. During exercise of low intensity, there is a higher percent contribution from fat as a fuel source (see example table below). Fat contribution to total energy expenditure is related to intensity. Physiology labs have sophisticated equipment to differentiate the fuels being used during exercise of different intensities. As with some of the other myths, there is a distorted grain of truth inside this one. This fairly complex physiology has given way to one of the most common weight loss misconceptions: You have to exercise at a low intensity, or you will not burn fat. Despite an enormous amount of research on the topic, there is still some confusion over the relationship of cardiorespiratory training intensity to fat expenditure.
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