Running: Increase EPOC and Lose Weight

By Dr. Donald A. Ozello DC

Las Vegas Informer

Exercise to increase resting metabolic rate and lose weight. Burn calories during and following running to improve fitness and lose weight. Resting metabolic rate is a key component in weight control. Use running as a tool to increase metabolism, burn more calories at rest and lose weight.     

EPOC: Excess Post-Exercise Oxygen Consumption (EPOC), nicknamed “the afterburn” is a measure of the bodies heightened oxygen consumption following physical activity. It is a component of a physiological process intended to erase the body’s oxygen deficient. EPOC is part of the body’s adaption to exercise and the body’s recuperation process.

Immediately following exercise the body works to re-establish its pre-training heart and breathing rates. An example is heavy breathing after sprinting. In a longer process the body works to re-oxygenate the blood, increase energy storage and restore temperature. The physiological processes needed to adapt to the workout and restore the body to its pre-training status require increased oxygen and increased energy.

EPOC Duration: Exercise research reveals EPOC duration lasts between 2 hours to 48 hours. Studies indicate EPOC time length depends on exercise type, intensity and duration. Intense training produces a longer EPOC duration than less intense training. EPOC is highest immediately after training and slowly lessens over time.

Exercise Type: A common research finding is that EPOC occurs with both aerobic and anaerobic exercise. Research indicates high intensity anaerobic exercise yields a high EPOC. One study demonstrated moderate to high intensity cardiovascular training for a long time period produced an EPOC twice as high as a short time period cardiovascular training session. These results mean that intense anaerobic and aerobic workouts produce positive results for the body long after the workout is finished. Thus contributes to increased resting metabolic rate and weight loss.

HIIT: High-intensity interval training (HIIT) is shown to increase EPOC. HIIT, also called sprint interval training, incorporates a mixture of short bursts of high intensity exercise immediately followed by medium intensity exercise. Perform the intense portion at near maximum effect while the moderate phase is executed at 50 percent of maximum. HIIT sessions usually last between 15 to 20 minutes.

Cardio: Intense cardiovascular training is effective in increasing EPOC. Research shows that longer duration cardiovascular training increases the duration of EPOC. Sixty minutes duration generates about twice the EPOC as both twenty and forty minutes of training. Cardiovascular training at levels between fifty and seventy percent of Vo2 max yields best results.

Conclusion: Develop training strategies that increase EPOC to lose weight. Train with a variety of exercise types, intensities and routines to raise your resting metabolic rate and burn calories. Incorporate HIIT and intense prolonged cardiovascular exercise.

Include running as a principal element in your weight loss strategies. Combine running and resistance training with sound nutrition, intelligent supplementation practices and proper recovery to reach your fitness and health goals.

Dr_Donald_A_Ozello_thumb_medium150_Dr. Donald A. Ozello DC

Dr. Donald A. Ozello DC is the owner and treating doctor at Championship Chiropractic. 8871 W. Flamingo Rd, Suite #202, Las Vegas, NV 89147.  His web address is He can be contacted at (702) 286-9040 and

Dr. Donald A. Ozello’s mission is to educate and inspire others to live healthier, fitter, more functional lives.

Dr. Donald A. Ozello DC is the author of the book “Running: Maximize Performance & Minimize Injuries: A Chiropractor’s Guide to Minimizing the Potential for Running Injuries.” He writes a weekly health, fitness and nutrition column for The Las Vegas Informer. He is published in OnFitness and He has educational health, fitness and nutritional videos on Informer TV, and YouTube.

Dr. Donald A. Ozello DC proudly handles Standard Process Supplements and Foot Levelers Orthotics.

Dr. Donald A. Ozello DC is an award-winning public speaker. He has spoken to numerous groups on the importance of health, fitness, exercise, ergonomics, nutrition and injury prevention.

Dr. Donald A. Ozello DC is a fitness enthusiast. Functional kettlebell training, running and bike riding are his favorite types of exercise.

Before pursuing his career in Chiropractic, Dr. Donald A. Ozello DC served in the United States Navy aboard the USS Bremerton, SSN 698.

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