Are you sure you want to walk past the weight room and hop on that elliptical for your workout? The research says you’ll get closer to your dream physique if you hit the weights or do some high intensity intervals. It’s thanks to EPOC, here’s why.
20 years of training later
It’s been almost 20 years since I finished my ‘fitness schooling’ (Human Kinetics, UVic 2000). Over the last 2 decades there has been a lot of research in exercise science that has made a liar out of me on a number of fitness topics. I cringe at all the faulty exercise techniques and wacky programs I’ve created over the years. So sorry my dear clients for all of the unnecessary crunches, butt squeezing exercises and even mentioning the word ‘whey’.
But there is one truth that I have told over the years that current research continues to back: strength training is tops when it comes to getting a calorie burning boost.
Hey cardio addicts
For the last 20 years my office has been in a fitness center. I have worn the hat of manager, fitness director, and personal training director. I have seen the same people come in and do the same cardio-only workout every session for years without any changes to their physique.
It’s always a different batch of people that show up, flatten their stomachs, stand taller and sculpt their arms in a relatively short period of time. What’s up with that? Health goals and nutrition factors aside, the cardio-only crowd always takes the ultra long route to slim-and-toned town and some never get there.
One reason (among many) for that superiority is EPOC, or excess post exercise oxygen consumption.
The New Research on EPOC
EPOC refers to the oxygen consumed (calories burned) after a bout of exercise. This afterburn effect occurs as the body works to return itself to it’s pre-exercise state. The fitness science research team of Greer at al. (2015) explored oxygen consumption at 12 and 21 hours after three different types of workouts:
A strength training workout
An interval training workout
A cardio workout
They confirmed that strength and interval exercisers were still consuming excess oxygen (burning calories) at both 12 and 21 hours whereas the aerobic only gang had no notable change in their resting metabolic rate at 12 and 21 hours post exercise.
So what does that mean for your powerwalk?
Steady-state aerobic exercise, like a bout on the treadmill, bike or outdoors, is a beautiful thing. It is truly wonderful for your body and soul. Not to mention the health benefits of fresh air, sunshine, soul-healing birdsong and camaraderie (if you are with a buddy). But you could take a shortcut to changing your physique by supplementing with a strength training routine (don’t give up the walks though).
The conclusion
When it comes to burning off calories towards your weight loss goal, strength training offers more bang for your buck compared with aerobic only training activities.
Don’t worry, I haven’t forgotten about nutrition’s role and the power of a good detox in changing your physique. When I design programs for clients or when I’m pressed for time I will always choose a quick strength routine over a cardio-only workout. Strength training is critical for bone density, balanced and beautiful posture, and shapely muscle definition so it’s always my preferred way to sweat.
Talkback questions
- What is keeping you in the cardio room?
- After years of cardio-only workouts, have you introduced a weight training program that suddenly produced rapid results?
More on EPOC
Watch a segment on The Dr’s where Orange Theory Fitness founder EllenLatham discusses EPOC
7 Things to know about excess post oxygen consumption by Ace Fitness
References
Greer, B.K. et al. (2015). ‘EPOC Comparison Between Isocaloric Bouts of Steady-State Aerobic, Intermittent Aerobic, and Resistance Training.’ Research Quarterly for Exercise and Sport. 2015 Jun;86(2):190-5. doi: 10.1080/02701367.2014.999190. Epub 2015 Feb 12.
Zachary MAng, MS Amber L.Logan, Fabiano T Amorim, PHD, Len Kravitz, PH. IDEA Health and Fitness Journal. May 2019
I started pumping iron and drinking green smoothies in my teens. Now a 40+ mama with 25 years of experience working in the fitness industry, I do things differently. What I discovered during my personal healing journey made me pivot in my approach as a personal fitness and wellness coach. Now I teach people how to sweat, nourish and glow from an entirely new perspective.