The term excess post-exercise oxygen consumption commonly referred to as EPOC respective to the heart rate is known as the excess amount of oxygen within the body. All of which is consumed during the rest and recovery period following the traditional exercise workout.
Tips to measure your EPOC
Often this value has been used to effectively measure the load during the training workout using a physiology-based method of calculation. This calculation is respective to the current heart rate of the individual or EPOC prediction method.
No two individuals are exactly alike. The known potential for physical exertion of one person is significantly different from the other as in the case of an athletic sprinter and professional body builder often requiring uniquely designed physical training programs tailored to suit the respective needs of each person to improve their level of fitness.
The Science behind your workout
An effective training workout designed to intensely train the individual will normally expose the human body to a state of homoeostasis including the regulation of the body temperature balancing the pH levels between alkalinity and acidity to enhance their current level of fitness. Conversely a training program unable to adequately train the body will result in the body remaining in an unchanged state resulting in the strain of the muscle tissue when severely trained.
This situation has been occasionally observed in instances where professional athletes have critically impacted their livelihood and career due to overtraining their muscles. As a result many professional trainers have emphasized a high level of focus on understanding and accurately measuring the loads used during training.
Measuring your loads during training
For the professional athlete accurately determining the correct loads experience during their training routine can be calculated in two distinctive measures known as the physiological and subjective measures. The physiological measures utilizes certain factors such as the current heart rate, blood circulation and oxygen consumption of the body to effectively analyze and measure the intensity of the training at a single moment without expressing the cumulative effect or duration of the training exercise.
The subjective measures on the other hand while attainable do not effectively recognize the physiological feedback and the body's imposition for recovery whereby resulting in a lack in accuracy and range when using the subjective measures.
How measuring EPOC can transform your performance
By referring to the use of the excess post-exercise oxygen consumption or EPOC physiological measures to the of oxygen consumed in excess by the body after training many professional athletes and even bodybuilders have been able to observe the recovery demand and disruption of the homeostasis state of their bodies when exposed to physical stress.
Conventionally athletes were only able to accurately measure their EPOC using designated laboratory apparatus which was often quite expensive and time consuming eventually resulting in the successful development of an easier and more accessible system used for estimating the excess post-oxygen consumption by by utilizing the known heart rate of the athlete.
Strike a balance
For the professional athlete, identifying a suitable balance between a light and intense training routine is a key factor to successfully improving his physical fitness as such individuals will often rely on the obtainable EPOC values as an effective guideline for constructing an efficient training routine by accurately measuring the training load.
Previously EPOC values were only obtainable after the athlete had completed the exercise workout within a laboratory controlled environment by evaluating the breath of the individual. Today with the development of an accurate and reliable process of anticipating the current EPOC of the individual based on the heart rate during exercise more professional athletes have been able to increase their physical training and performance in a convenient, efficient, comfortable and noninvasive manner.