Comments on: Steady State vs. Intervals and EPOC: Practical Application http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html Training and Nutrition advice, straight from the monkey's mouth. Sun, 22 Jan 2012 21:56:52 +0000 hourly 1 http://wordpress.org/?v=3.2.1 By: Jake http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html/comment-page-1#comment-6853 Jake Thu, 17 Nov 2011 01:09:34 +0000 http://www.bodyrecomposition.com/blog/2008/04/12/steady-state-versus-intervals-and-epoc-practical-application/#comment-6853 Gentlemen- Why not combine the two? Do your 3 sets of 4 minute tabatas with Kettlebells, bringing your HR to 170, (rest in between sets), then enjoy your long, slow burn run or bike. The slow burn , ala moderate speed jog/run for 30 mins, will be a refreshing break from the all out effort of the V02max Tabata. Gentlemen-

Why not combine the two? Do your 3 sets of 4 minute tabatas with Kettlebells, bringing your HR to 170, (rest in between sets), then enjoy your long, slow burn run or bike. The slow burn , ala moderate speed jog/run for 30 mins, will be a refreshing break from the all out effort of the V02max Tabata.

]]> By: Kalmado http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html/comment-page-1#comment-6836 Kalmado Sun, 13 Nov 2011 23:47:13 +0000 http://www.bodyrecomposition.com/blog/2008/04/12/steady-state-versus-intervals-and-epoc-practical-application/#comment-6836 You will be at least a little be more focussed in the workout intensity regarding to get as much you can the more accurate kcal expenditure. I realize that your paper is aimed mainly to the EPOC impact -in fact no objection about your conclusions- but I don´t understand where you basis on for HIIT kcal expenditures. You will be at least a little be more focussed in the workout intensity regarding to get as much you can the more accurate kcal expenditure. I realize that your paper is aimed mainly to the EPOC impact -in fact no objection about your conclusions- but I don´t understand where you basis on for HIIT kcal expenditures.

]]> By: BigNoseDog http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html/comment-page-1#comment-6678 BigNoseDog Tue, 06 Sep 2011 14:30:06 +0000 http://www.bodyrecomposition.com/blog/2008/04/12/steady-state-versus-intervals-and-epoc-practical-application/#comment-6678 When it comes to fat loss, if something sounds too good to be true, it usually is. That's why I was always skeptical of the claims made about HIIT. For just 30 minutes a day 3 times a week, you too can have six-pack abs! Sounds like one of those infomercials you see on TV. Now I'm not saying HIIT is a waste of time. I just think its supporters are exaggerating its effectiveness in order to appeal to folks looking for shortcuts. People are also looking for something new. For years, we were told that steady state cardio was the best way to burn fat, but people got tired of hearing that. So along came HIIT(which really isn't that new) promising people that they didn't have to do hours of boring cardio or risk looking like a marathoner. And as we've seen above, the anti-cardio crowd will happily cherry pick the studies that support their argument or even try to scare people by telling them that cardio will eat up all their muscle. Thanks Lyle for yet another great article. When it comes to fat loss, if something sounds too good to be true, it usually is. That’s why I was always skeptical of the claims made about HIIT. For just 30 minutes a day 3 times a week, you too can have six-pack abs! Sounds like one of those infomercials you see on TV. Now I’m not saying HIIT is a waste of time. I just think its supporters are exaggerating its effectiveness in order to appeal to folks looking for shortcuts. People are also looking for something new. For years, we were told that steady state cardio was the best way to burn fat, but people got tired of hearing that. So along came HIIT(which really isn’t that new) promising people that they didn’t have to do hours of boring cardio or risk looking like a marathoner. And as we’ve seen above, the anti-cardio crowd will happily cherry pick the studies that support their argument or even try to scare people by telling them that cardio will eat up all their muscle. Thanks Lyle for yet another great article.

]]> By: 4nicho http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html/comment-page-1#comment-6408 4nicho Wed, 01 Jun 2011 18:35:23 +0000 http://www.bodyrecomposition.com/blog/2008/04/12/steady-state-versus-intervals-and-epoc-practical-application/#comment-6408 @ajs, your are correct. I just finsihed a HIIT workout for about twenty minute, got my heart rate past 190, I'm 31 btw, and now about 40 minutes after my body is still trying to recover. I also do steady state cardio for about one hour or so regularly and I can tell you that I have never felt like this....ever...including running a half marathon. To lose those last few pounds and really lean up, HIIT with EPOC is where its at! @ajs, your are correct. I just finsihed a HIIT workout for about twenty minute, got my heart rate past 190, I’m 31 btw, and now about 40 minutes after my body is still trying to recover. I also do steady state cardio for about one hour or so regularly and I can tell you that I have never felt like this….ever…including running a half marathon. To lose those last few pounds and really lean up, HIIT with EPOC is where its at!

]]> By: lylemcd http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html/comment-page-1#comment-6362 lylemcd Fri, 20 May 2011 14:39:57 +0000 http://www.bodyrecomposition.com/blog/2008/04/12/steady-state-versus-intervals-and-epoc-practical-application/#comment-6362 And that EPOC amounts to jack squat http://www.bodyrecomposition.com/research-review/research-review-effects-of-exercise-intensity-and-duration-on-the-excess-post-exercise-oxygen-consumption.html And that EPOC amounts to jack squat

http://www.bodyrecomposition.com/research-review/research-review-effects-of-exercise-intensity-and-duration-on-the-excess-post-exercise-oxygen-consumption.html

]]> By: franky http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html/comment-page-1#comment-6345 franky Sun, 15 May 2011 09:09:21 +0000 http://www.bodyrecomposition.com/blog/2008/04/12/steady-state-versus-intervals-and-epoc-practical-application/#comment-6345 Dave if you do tabatas it will provide an EPOC response, if you do them properly like burpies, you'll still be trying to catch your breath 10minutes later. Dave if you do tabatas it will provide an EPOC response, if you do them properly like burpies, you’ll still be trying to catch your breath 10minutes later.

]]> By: Dave http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html/comment-page-1#comment-6127 Dave Sun, 06 Mar 2011 00:17:33 +0000 http://www.bodyrecomposition.com/blog/2008/04/12/steady-state-versus-intervals-and-epoc-practical-application/#comment-6127 EPOC can only be 1% for highly trained people. If you do HIIT style workouts 3 times a week then you would start to fall into this category. Doing 4 minutes of HIIT described above will not provide an EPOC response unless you were doing the entire 4 minutes flat out. The other problem with HIIT is that you will be subject to overtraining very quickly. EPOC can only be 1% for highly trained people. If you do HIIT style workouts 3 times a week then you would start to fall into this category. Doing 4 minutes of HIIT described above will not provide an EPOC response unless you were doing the entire 4 minutes flat out.
The other problem with HIIT is that you will be subject to overtraining very quickly.

]]> By: lylemcd http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html/comment-page-1#comment-5053 lylemcd Mon, 21 Jun 2010 17:55:04 +0000 http://www.bodyrecomposition.com/blog/2008/04/12/steady-state-versus-intervals-and-epoc-practical-application/#comment-5053 Quoting from the conclusion from the LaForgia paper I have now recommended you read my review of twice: "Notwithstanding the underestimation of the EPOC associated with high-intensity intermittent work, it appears that such an EPOC only comprises a small proportion (*14%), albeit larger than for equated submaximal work (*7%), of the net total oxygen cost of exercise. The EPOC therefore does not pose a significant additional acute energy balance problem for athletes performing high-intensity intermittent work. How- ever, the cumulative effect of the EPOC over a 12- month period with regular training (three times a week) could impact significantly on energy balance and produce an expenditure equivalent to the energy stored in *1.5 kg of adipose tissue. The utility of supramaximal interval training for weight loss is nevertheless limited because this type of training is beyond the capabilities of non-athletes." Note that even if the EPOC can be mechanistically related to an increase over resting metabolic rate (I stand corrected here), the total EPOC is still related to the energy cost of the activity itself. That is the total EPOC is related to the energy cost of activity and my math is correct in this article. Quoting from the conclusion from the LaForgia paper I have now recommended you read my review of twice:

“Notwithstanding the underestimation of the EPOC associated with high-intensity intermittent work, it appears that such an EPOC only comprises a small proportion (*14%), albeit larger than for equated submaximal work (*7%), of the net total oxygen cost of exercise. The EPOC therefore does not pose a significant additional acute energy balance problem for athletes performing high-intensity intermittent work. How- ever, the cumulative effect of the EPOC over a 12- month period with regular training (three times a week) could impact significantly on energy balance and produce an expenditure equivalent to the energy stored in *1.5 kg of adipose tissue. The utility of supramaximal interval training for weight loss is nevertheless limited because this type of training is beyond the capabilities of non-athletes.”

Note that even if the EPOC can be mechanistically related to an increase over resting metabolic rate (I stand corrected here), the total EPOC is still related to the energy cost of the activity itself.

That is the total EPOC is related to the energy cost of activity and my math is correct in this article.

]]> By: lylemcd http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html/comment-page-1#comment-5051 lylemcd Mon, 21 Jun 2010 13:59:31 +0000 http://www.bodyrecomposition.com/blog/2008/04/12/steady-state-versus-intervals-and-epoc-practical-application/#comment-5051 Did you read the LaForgia paper linked at the top of this article? It reviews all of the pertinent research. Because you managed to cherry pick one of the SINGULAR papers showing a massive prolonged increase in EPOC following resistance training while ignoring the rest that showed no such thing. Please read the LaForgia research review for a complete look at the topic. Did you read the LaForgia paper linked at the top of this article? It reviews all of the pertinent research. Because you managed to cherry pick one of the SINGULAR papers showing a massive prolonged increase in EPOC following resistance training while ignoring the rest that showed no such thing. Please read the LaForgia research review for a complete look at the topic.

]]> By: ajs http://www.bodyrecomposition.com/fat-loss/steady-state-versus-intervals-and-epoc-practical-application.html/comment-page-1#comment-5045 ajs Sun, 20 Jun 2010 22:45:33 +0000 http://www.bodyrecomposition.com/blog/2008/04/12/steady-state-versus-intervals-and-epoc-practical-application/#comment-5045 Sorry, the "myth" has been proven in multiple papers. Your math is wrong, and it is wrong because you don't even understand the basic definition. "The EPOC effect is greatest soon after the exercise is completed and decays to a lower level over time. One experiment found EPOC increasing metabolic rate to an excess level that decays to 13% three hours after exercise, and 4% after 16 hours. Another study, specifically designed to test whether the effect existed for more than 16 hours, conducted tests for 48 hours after the conclusion of the exercise and found measurable effects existed up to the 38 hour post-exercise measurement." (http://www.springerlink.com/content/g9w8mhl6yjc1r9yh/) "Excess postexercise oxygen consumption (EPOC). Oxygen uptake above resting values used to restore the body to the pre-exercise condition." http://www.marshall.edu/etd/masters/Asano-Shinichi-2005-ma.pdf Sorry, the “myth” has been proven in multiple papers. Your math is wrong, and it is wrong because you don’t even understand the basic definition.

“The EPOC effect is greatest soon after the exercise is completed and decays to a lower level over time. One experiment found EPOC increasing metabolic rate to an excess level that decays to 13% three hours after exercise, and 4% after 16 hours. Another study, specifically designed to test whether the effect existed for more than 16 hours, conducted tests for 48 hours after the conclusion of the exercise and found measurable effects existed up to the 38 hour post-exercise measurement.”
(http://www.springerlink.com/content/g9w8mhl6yjc1r9yh/)

“Excess postexercise oxygen consumption (EPOC). Oxygen uptake above resting
values used to restore the body to the pre-exercise condition.”

http://www.marshall.edu/etd/masters/Asano-Shinichi-2005-ma.pdf

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