![]() ![]() The RER is a useful indicator of the type of fuel (fat vs. The ratio of CO2 produced to O2 consumed is called the Respiratory Exchange Ratio (RER) and is measured by the gas exchange. ![]() It is calculated by measuring the amount of oxygen used (VO2) and carbon dioxide released (VCO2) by the body. Indirect calorimetry is a sensitive, accurate, and noninvasive measurement of Energy Expenditure (EE). #MAGIC CALCULATOR DR R SMITH HOW TO#C., & Dâmaso, A., 2006 Paoli, A., Moro, T., Marcolin, G., 2012) How to Measure EPOC Elevated hormones (cortisol, insulin, ACTH, thyroid, and GH). Elevated neurotransmitters and catecholamines (adrenaline and noradrenaline).Ħ. Re-oxygenation of myoglobin in muscles and hemoglobin in the blood.ĥ. The extent and duration of EPOC are dependent on the workout intensity, i.e., High-Intensity Interval Training (HIIT), where ATP is required from anaerobic pathways.ĮPOC is similar to METS in concept. This can happen for up to 24 hours, according to some sources. You can find even more information about the energy pathways by following the link provided! What is EPOC?ĮPOC is the result of an elevation in oxygen consumption and metabolism (Resting Energy Expenditure), which occurs after exercise as the body recovers, repairs, and returns to its pre-exercise state. Through the phosphagen (ATP-PC) and glycolytic pathways, High-Intensity Interval Training (HIIT) stimulates EPOC. This system comes into play during low- to moderate-intensity activities, e.g., distance running. Whereas the glycolytic system uses carbohydrates to generate energy, the oxidative system uses fat and protein. It occurs in the mitochondria and uses oxygen to help with energy production. Lactic acid produced in muscle cells is transported through the bloodstream to the liver, where it is converted back to pyruvate. ![]() In the absence of oxygen, it ferments to produce lactic acid. When oxygen is present (aerobic respiration), pyruvate enters the mitochondria for oxidative metabolism. The end product of glycolysis is pyruvic acid. The glycolytic system uses carbohydrates to produce ATP for activities lasting 30 seconds to 3 minutes, e.g., boxing rounds.īoth the phosphagen (ATP-PC) and glycolytic systems occur in the cell's cytosol and are anaerobic. The phosphagen (ATP-PC) system harnesses ATP for highly intense activities lasting 10 to 30 seconds, e.g., jumping, sprints, and plyometric exercises. Energy Systems 101Īll three energy systems work during physical activity with varying involvement, depending on the action's duration and intensity. Note: If you wanting to eventually transition into a career as a personal trainer, EPOC is an important concept to familiarize yourself with. Many refer to it as the "afterburn." To better understand how EPOC works, let's review the basics of energy systems. EPOC is the acronym for Excess Post-exercise Oxygen Consumption. ![]()
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