INDOOR CYCLING INSTITUTE
  • Home
    • Pre-Instructor
    • Instructor CPD
    • For Managers
  • Courses
    • ONLINE indoor cycling instructor training course
    • ICI Level 1 Indoor Cycling Instructor training course
    • ICI Level 1 PRO indoor cycling instructor training course
    • Upgrade your certificate to ICI standard
  • Book your course here
    • UK indoor cycling instructor training
    • US Indoor cycling instructor training
    • Australia Indoor cycling instructor training
    • New Zealand Indoor cycling instructor training
    • Canada Indoor cycling instructor training
    • Denmark Indoor cycling instructor training
    • Norway Indoor cycling instructor training
    • Europe Indoor cycling instructor training
  • Code of Conduct
  • Terms and conditions

Nano course: EPOC explained

29/6/2020

0 Comments

 
Picture

Continuing development for indoor cycling instructors - EPOC explained

EPOC stands for excess post-exercise oxygen consumption; you’ll already know about the calorie-torching benefits of regular indoor cycling sessions, but EPOC is like a secret weapon in the quest for a greater calorie burn and even better results from each session; it gives an extra burn for several hours after the workout which means the total calories burned as a result of the workout is increased, you can improve your performance in each session, and there are other health and weight loss benefits too.  

What is EPOC? 
EPOC is the increased amount of oxygen our bodies will consume after a workout that takes us to a higher intensity than that of our regular ‘baseline’ level of oxygen consumption, and the corresponding calorie burn (increase in metabolism)  that occurs in response to the body needing to work to return to the pre-exercise state. It means we burn more calories after exercise than we do before exercise, as our bodies are recovering and restoring depleted stores of oxygen and glycogen.  
EPOC is increased due to: 
  • Increased core temperature 
  • Increased heart rate 
  • Increased respiration rate 
  • Rexoygenation of the myoglobin (in muscles) and haemoglobin (in blood) 
  • Conversion of lactate to glycogen (stored carbohydrate in the muscles and also liver) 
You can also manipulate EPOC for greater effect through the way you feed and train your body. More on that later. 

Why does EPOC happen?  
All bodily functions are geared around getting the body back in balance (homeostasis) after a change, and working out at increased intensity is no different. Returning to homeostasis requires energy to do so – and this means the calorie burn is elevated after a workout compared to where it was before it. During this period blood will be re-oxygenated, hormones will be rebalanced, there will be decrease in core temperature and heart rate and respiration will return to normal.  

How long does EPOC last?  
The science is not settled on this, but oxygen consumption (and therefore metabolism) can be raised  for up to 24 hours after the workout.  

How much does EPOC increase calorie burn? 
There is no definitive answer to this as there are so many factors that affect the overall burn after just one workout: 
  • Type of exercise 
  • Length of workout 
  • Intensity of workout 
  • ‘Shape’ of workout – endurance v power intervals 
  • Fitness level 
  • Body composition (more lean muscle tissue will increase the effect) 
  • Sex 
Although the majority of calories will be burned during the workout, it’s likely there will be between 50-200 calories burned as a result of EPOC following interval training (McArdle et al 2014).  

This article was taken from the EPOC Explained nano course.



ICI Nano courses are a great way to update yourself as an instructor and get concise information in a bitesize chunk of time.  Click below to get started on the EPOC Explained nano course now:
get Epoc Explained here
0 Comments



Leave a Reply.

    Picture

Quick links

Get started

Book now
Course dates
Why ICI?
Contact
Handbook

Find what's right for you

Why ICI?
Want to be an indoor cycling instructor?
Existing indoor cycling instructor but want to up your game and achieve the gold standard?
Want your venue to make a splash for all the right reasons?

Courses

All courses
Indoor Cycling Instructor course for PTs
Indoor Cycling Instructor course - no prior training needed
Book now

Further learning

ICI Blog
Small print
CPD

More

Jobs
Code of conduct
Links
Tutors

All Masterclass courses are run from our dedicated training studio and teaching rooms in Portishead, Junction 19 of the M5 (close to M4 and M32)
​All students to report to The Indoor Cycling Institute, Pure Offices, Kestrel Court, Portishead, BS20 7AN
The Indoor Cycling Institute provides the most comprehensive and up to date indoor cycling instructor training; providing entry-level courses, and further education to raise the standard of instructors.
© 2021 Protheorem Ltd
The Indoor Cycling Institute is owned and operated by Protheorem Ltd Registered in England & Wales, Company number 12812092
  • Home
    • Pre-Instructor
    • Instructor CPD
    • For Managers
  • Courses
    • ONLINE indoor cycling instructor training course
    • ICI Level 1 Indoor Cycling Instructor training course
    • ICI Level 1 PRO indoor cycling instructor training course
    • Upgrade your certificate to ICI standard
  • Book your course here
    • UK indoor cycling instructor training
    • US Indoor cycling instructor training
    • Australia Indoor cycling instructor training
    • New Zealand Indoor cycling instructor training
    • Canada Indoor cycling instructor training
    • Denmark Indoor cycling instructor training
    • Norway Indoor cycling instructor training
    • Europe Indoor cycling instructor training
  • Code of Conduct
  • Terms and conditions