-Excess Post-Exercise Oxygen Consumption (EPOC) Following
Multiple Effort Sprint and Moderate Aerobic Exercise.
Jeremy R. Townsend1, Aaron B. Morton2, Adam R. Jajtner1, Adam Gonzalez 1, Gerald T. Mangine 1, Adam J. Wells 1, Maren S. Fragala1, Edward Robinson IV1,
William P. McCormack1, Jeffrey R. Stout FACSM1,Jay R. Hoffman FACSM1 and Ludmila Cosio-Lima2
1 Institute
of Exercise Physiology & Wellness, University of Central Florida, Orlando, FL, 2Human Performance Laboratory, University of West Florida, Pensacola, FL, USA,
ABSTRACT
INTRODUCTION
• High intensity, short-duration workouts have increased in
popularity in recent years.
• The appeal of these types of workouts is their ability to provide an
effective exercise stimulus in a short amount of time.
• With adult, child, and adolescent obesity rates nearing all-time
highs (35%) in the United States, an effective exercise program is
needed to overcome the barriers of time and enjoyment .
• Bartlett et al. (2011) recently demonstrated that high-intensity
interval training was more enjoyable than continuous exercise and
suggested that these types of workouts may provide better
adherence and long term benefit. 3
• Short duration, intense workouts may therefore prove to be a
more desirable, time efficient strategy for improving body
composition and physical fitness.
Exercise Sessions
• Prior to each testing session, baseline VO2 will be assessed by
collecting and analyzing expired gases.
• Participants then completed one of two testing trials
(a) 30-min submaximal cycling bout at 60% of heart rate
reserve (HRR) as determined by the Karvonen method6
(b) Three repeated 30-second Wingate cycling tests
separated by 4 min each.
• Each testing trial was separated by 48 hrs and was implemented
in random counterbalanced design.
Lode Excalibur cycle ergometer. Used in MA
Trials.
Monark 894E Peak Bike used
in RS trials.
(3) Repeated
Wingate Tests
(3) Repeated
Wingate Tests
30-min
Continuous
Cycling
30-min
Continuous
Cycling
Initial Visit:
Anthropometrics
Familiarization
Study Design
• No differences were seen in baseline VO2 measures between the
two trials (p = 0.90, RSpre: 3.74 ml·kg-1·min-1 vs. MApre: 3.72 ml·kg1·min-1).
• Wingate performance data is represented in Table 2. Following
exercise, VO2 remained significantly elevated (p=0.024) over
resting levels during the entire recovery period (30min) compared
to MA (6 min, p=0.003; Table 3).
• Post-exercise VO2 was significantly greater (p = 0.004) in RS at
each measurement period compared to MA (Figure 1).
• EPOC values were significantly higher in RS (7.5±1.3 L·O2, p =
0.012) than MA (1.8±0.65 L·O2).
• RS produced a higher recovery caloric expenditure (37.5 kcals)
compared to MA (9.8 kcals).
• RER was significantly higher (p=0.04) in RS only in minutes 2-4.
Wingate
PP(W)
MP(W)
RPP(W·kg-1)
RMP(W·kg)
FI(%)
1
2
3
983.9(134.0)
876.1(131.5)
642(208.0)
674.1(114.5)
553.5(75.2)
428.5(98.7)
11.9(2.0)
10.6(1.3)
8.3(1.4)
8.2(1.6)
6.6(0.4)
5.6(0.6)
53.9(6.2)
61.4(7.6)
54.6(13.5)
Note: PP=Peak Power, MP=Mean Power, RPP=Relative Peak Power, RMP=Relative
Mean Power, FI =Fatigue Index. All data reported as mean ± SD.
25.00
VO2 (ml x kg x min)
PURPOSE: To investigate the effects of repeated bouts of intense 30-second
all-out sprint exercise (RS) vs. moderate aerobic exercise (MA) on EPOC.
METHODS: Six recreationally-trained males (age = 23.3 ± 1.4 yrs, weight =
81.8 ± 9.9 kg, height = 180.8 ± 6.3cm) completed three repeated 30-second
Wingate cycling tests and a 30-min cycling bout at 60% HRR in a random
counterbalanced design. Each 30-second cycling bout was separated by 4
min with the total RS session lasting ~11 min. Baseline oxygen consumption
(VO2) was determined by an average VO2 from the final 5 min of a 30-min
supine rest period prior to each trial. Following each protocol, VO2 was
measured for 30-min or until baseline measures were reached. EPOC was
determined by subtracting baseline VO2 from post exercise VO2
measurements. Energy expenditure (kcals) was determined by multiplying
kcals per liter of oxygen by the average VO2 during recovery.
RESULTS: EPOC values were significantly higher in RS (7.5±1.3 L) than MA
(1.8±0.7 L). RS produced a higher recovery caloric expenditure (37.5 kcals)
compared to MA (9.8 kcals) and remained significantly elevated (p=0.024)
over resting levels during the entire recovery period (30min) compared to MA
(6 min, p=0.003).
CONCLUSION: The energy required to recover from three repeated maximal
effort 30-second Wingate cycling tests was greater than 30-min of moderate
aerobic exercise. Future studies should examine the chronic effects of
maximal effort sprint training protocol on cardiovascular fitness and body
composition.
RS
• The EPOC values (7.5L) observed during recovery post RS were
similar or greater to values (2.3-6.2L) reported in previous studies
utilizing traditional resistance exercise sessions which lasted 2 to
6 times longer than RS 4,7,8
• Oxygen consumption remained elevated during the entire
recovery period of 30 min in RS, whereas MA only elicited an
increase for 6 min post exercise then returned to baseline.
• 37.5 kcal increase was observed during the 30-min of significantly
elevated VO2 in the anaerobic trial.
• In conclusion, the data suggest that RS bouts of exercise produce
a significantly greater magnitude (301%) and duration (400%) of
EPOC than MA exercise.
• Future studies involving a greater number of subjects and
heterogeneous populations are needed to further understand
post-exercise metabolic rate.
MA
15.00
10.00
5.00
REFERENCES
0.00
1
2
3
4
5
6
7
8
9
12
13
14
15-20 20-25 25-30
Figure 1. Comparison of mean oxygen consumption during a 30-min recovery following
two exercise trials. Values are reported in ml. kg-1 . min-1
2.
35
35
34.9
30
30
25
RS
MA
20
15
10
9.8
3.
4.
Length of EPOC
Length of EPOC (min)
• Following testing trials, supine VO2 was measured for 30 min or
until baseline measures were reached.
• A participant was considered to have reached baseline when the
average of two consecutive minutes was equal to baseline values.
• EPOC will be determined by subtracting baseline VO2 from post
exercise VO2 measurements.
11
1.
Estimated Energy Expenditure in
Recovery
Supine baseline VO2 measurements
10
Time (min)
Energy Expenditure (kcals)
To investigate the effects of repeated bouts of intense 30-second allout sprint exercise vs. moderate aerobic exercise on EPOC.
• The unique finding of this study was that brief repeated bouts of
maximal exercise produce EPOC values that are higher in length
and magnitude compared to continuous aerobic exercise.
• Since VO2 remained elevated at the end of the 30-min recovery
period, further investigation examining longer durations of EPOC
is warranted to determine how long REE can potentially remain
elevated following RS exercise protocols.
20.00
40
PURPOSE
SUMMARY & CONCLUSIONS
RESULTS
METHODS
30
5.
25
RS
MA
20
7.
15
10
6
5
5
0
0
6.
8.
9.
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