Exploit the “EPOC” effect with high intensity interval circuits
Contrary to what mainstream fitness has been saying for decades, long slow distance running is not the most direct route to fat loss. It’s true that moderate intensity, steady state exercise uses primarily fat oxidation as fuel, but that isn’t the total picture.
In a study done to compare the fat burning benefits of traditional “cardio” training and high intensity intervals,
two groups were assigned different training regimens. Group A performed the regular moderate intensity cardio regime (ex. jogging or bicycling) for 20 weeks, and Group B performed a high
intensity interval training routine for 15 weeks. Group B lost nine times more fat than Group A — and in 5 weeks less!
Why are high intensity intervals so much more effective?
Interval circuits place such an intense demand on the system that it takes your body up to 36 hours to work its way back to homeostasis (a normal state). That means you’ll incinerate calories for hours after you finish training, even if you’re just lying on the sofa. That aftershock of fat burning potential is called Excess Post-Exercise Oxygen Consumption (EPOC).
Plus, high intensity interval trainingis fast! That means you no longer have to spend 30 minutes to an hour jogging your life away on a treadmill. You can spend more time pumping iron instead.
