![]() ![]() You need to be consuming enough to account for the number of calories you’re burning both during and after your workout. That means there still is some extra calorie burn, so you don’t want to risk under-fueling, Hamilton cautions. ![]() While you probably won’t burn an insane amount of calories postworkout, it’s still something. Not only will doing so allow EPOC to occur, but strength training on a regular basis can help boost your endurance, strength, and speed when it comes to running. What EPOC Means for Your Workouts and FuelingĪs a runner, it’s definitely a good idea to incorporate high-intensity workout sessions, such as speedwork and lifting, into your routine. The EPOC effect from a longer, slower run-particularly those easy day runs-isn’t as big because you never deplete your muscles’ energy all the way. In fact, according to research published in Applied Physiology Nutrition and Metabolism in 2014, cyclists and runners who participated in speed interval training burned between 45 to 65 calories within the first two hours following their workout. But it’s not significant-it might be anywhere from 150 to 200 calories in the course of that time, which is only about 20 calories an hour, maximum,” McCall says. “If you do a moderate to hard workout, you’re going to have an EPOC effect of maybe two to 10 hours. That being said, the amount of calories the average person will burn with EPOC isn’t as much as you’d think. So if you’re doing something like speedwork or strength training, you should theoretically deplete your muscles’ energy by the end of your session, according to McCall. That’s because in order for EPOC to occur, your muscles have to work to a point of fatigue. The more intense your workout is, the more EPOC you’ll likely experience. Do You Burn More Calories Running in the Heat?. ![]()
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