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Energy Expenditure after Interval and Steady State Cardiovascular Exercise

December 27, 2016

Excess post-exercise oxygen consumption (EPOC) or in Layman's terms, the afterburn effect of high-intensity training, is unlikely to contribute to greater fat loss than regular steady state cardio 🚴
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Cool study by Tucker and colleagues (2016) comparing EPOC, energy expenditure and fat oxidation rates (amongst other things) between sprint interval exercise, high-intensity interval exercise and steady state exercise 🏃
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EPOC is often touted as the reason that HIIT is the only way to do cardio, but it really depends what your goal is. The primary goal of cardio for most people is to create an energy deficit and lose body fat. Therefore, steady state exercise should be utilised as this burns more calories, which the current study supports nicely 📊
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However, if your primary goal is to stimulate the metabolic adaptations caused by performing endurance based exercise, e.g. mitochondrial biogenesis. Then interval training may be a more time-efficient way to go ☝️️
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What's often not considered by people is what effect will the form of cardio have on subsequent exercise or which population can perform the interval routines. Although 6 back-to-back wingates may cause beneficial adaptations, they are often not tolerated well and would definitely put people off. Certainly, an athletic population may tolerate them well, but as seen in the present study even a recreationally active cohort did not 😷
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Finally, if a person is primarily looking to improve their muscle mass or strength through resistance training, then performing demanding interval training for their cardio may have negative impacts on subsequent performance in the gym. Therefore, lower intensity steady state exercise may be more appropriate, or a combination of both 🤔
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The full text to the current study can be read here: http://tinyurl.com/jq44u7y 👈

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