HIITInn After - Burn
The impact of HIITInn trainings on the body after the workouts:
What are intensive workouts?
What is HIIT (High Intensity Interval Training)?
According to research HIIT (High Intensity Interval Training) increases the resting metabolic rate of the body. This is due to the fact that the oxygen consumption demand of our body increases after the workout – in the case of HIIT workouts, metabolism continues to operate intensively for 24-36 hours following the workout (EPOC). In addition to this, it also increases our maximum oxygen consumption far more than low-intensity, monotonous, aerobic workouts. This means that it is possible to form the shape of the body much more efficiently with HIIT workouts of 20-30 minutes than with the traditional, cardio workouts.
EPOC (Excess Post-Exercise Oxygen Consumption):
What is EPOC “Excess post-exercise oxygen consumption” Afterburn?
The parameter characteristic of post-exercise oxygen consumption, that is, oxygen utilisation, refers to the regeneration of the body after the workout into its original condition.
After the workout, oxygen is used for oxidising lactic acid, converting lactic acid into sugar, for restoring hormonal balance, circulation functions, body temperature and the blood-oxygen level of the muscles.
I already mentioned the concept of “EPOC”. Let us now see in more detail what this concept covers. EPOC - “Excess Post Exercise Oxygen Consumption” - is the higher level of oxygen consumption in millimetres per kilogram (ml/kg) following the workout, or in other words, the oxygen absorption surplus. It expresses the extent of regeneration required and the disturbance that occurred in homeostasis, the oxygen debt.
Homeostasis is the dynamic, balanced state of the chemical and operation processes occurring within the system and is expressed by certain physiological functions (body temperature, blood pressure) and their relative stability. However, we should not forget that the disturbance of the balanced state is a prerequisite to development!
EPOC is related more to the impact of cumulative workouts than the momentary status. Therefore, while VO2, lactate, pulses and HRV primarily reflect the momentary status, EPOC shows the impact during and after the workout.
What happens in our body after the workout? There are active oxygen utilisation processes in operation (ATP, CP), and the metabolic rate also increases (pulse, respiration and core temperature). This is caused by hormones and metabolic by products. The elevated oxygen consumption develops, among other things, as a result of oxidising the lactic acid that is accumulated during the workout. Oxygen is needed for transforming the lactic acid again into pyruvic acid.
EPOC may be calculated as follows (naturally this is done by the clock): from the area located under the regeneration VO2 curve we have to subtract the resting VO2 area.
In short, the EPOC value will be higher if the workout is more intensive or its duration is longer. The EPOC will not continue to increase after its initial acceleration if the impact of a workout is done at a max of 30-40 % of the VO2. However, at VO2 max. 50 % and above, it will continue to increase, up to the highest intensity. The start of regeneration does not essentially mean the end of the workout.
Results can be very different individually. We cannot guarantee the above results for everybody, as results are dependent on eating habits, health condition, and fitness levels. Before you start exercising ask for your GP’s advice.