Size of The EPOC Effect
Studies show that the EPOC effect exists after both anaerobic exercise and aerobic exercise. Such comparisons are problematic, however, in that it is difficult to equalize and subsequently compare workloads between the two types of exercise. For exercise regimens of comparable duration and intensity, aerobic exercise burns more calories during the exercise itself, but the difference is partly offset by the higher increase in caloric expenditure that occurs during the EPOC phase after anaerobic exercise. Anaerobic exercise in the form of high-intensity interval training was also found in one study to result in greater loss of subcutaneous fat, even though the subjects expended fewer than half as many calories during exercise. Whether this result was caused by the EPOC effect has not been established, and the caloric content of the participants' diet was not controlled during this particular study period.
In a 1992 Purdue study, results showed that high intensity, anaerobic type exercise resulted in a significantly greater magnitude of EPOC than aerobic exercise of equal work output.
Some researchers use a measure of EPOC as a natural part of the quantification or measurement of exercise and recovery energy expenditure; to others this is not deemed necessary. After a single bout or set of weight lifting, Scott et al. found considerable contributions of EPOC to total energy expenditure. In their 2004 survey of the relevant literature, Meirelles and Gomes found: "In summary, EPOC resulting from a single resistance exercise session (i.e., many lifts) does not represent a great impact on energy balance; however, its cumulative effect may be relevant". This is echoed by Reynolds and Kravitz in their survey of the literature where they remarked: "the overall weight-control benefits of EPOC, for men and women, from participation in resistance exercise occur over a significant time period, since kilocalories are expended at a low rate in the individual post-exercise sessions."
The EPOC effect clearly increases with the intensity of the exercise, and (at least in the case of aerobic exercise, perhaps also for anaerobic) the duration of the exercise.
Studies comparing intermittent and continuous exercise consistently show a greater EPOC response for higher intensity, intermittent exercise.
Read more about this topic: Excess Post-exercise Oxygen Consumption
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