Greater EPOC Rating!

1. Tricks before Treats!
It’s Halloween! Before you get into the treats, “trick” your body into
burning extra calories with a little help from EPOC.
EPOC stands for excess post-exercise oxygen consumption and is also
known as “after burn”. It happens after exercise when your body
continues burning calories at a higher rate in an effort to return to its pre-exercise
resting state.
Some workouts produce higher EPOC rates than others. Research has
shown high intensity workouts produce greater EPOC than low intensity
workouts. In addition, interval training has shown to increase EPOC more
than steady state exercise (Laforgia, 1997).
Heavy resistance training also produces high levels of EPOC (Elliot,
1988). In a Georgia Southern University study, fourteen women performed
nine exercises. In one workout, they performed 2 sets of 8 reps using 45%
of their 8-rep maximum. In another workout, they performed 2 sets of 8
reps using 85% of their 8-rep maximum. The results? Lifting heavier
produced more EPOC magnitude and volume.
While high intensity interval training and resistance training can boost
your metabolism, we (of course) still need to be mindful about the
number of treats we consume and the calories lurking inside of them!
Don’t be haunted by Halloween treats! Here are some treats under 100
calories:
• Skittles Fun Size = 61 calories, 0.66g, 11.4g sugar
• 3 Musketeers Fun Size Bar = 63 calories, 2g fat, 10g sugar
• Kit Kat Snack Size = 70 calories, 3.6g fat, 7g sugar
• Hershey’s Miniatures Assortment (2 Bars) = 84 calories, 5.2g fat, 8.8g of
sugar
• Reese’s Peanut Butter Cups Miniatures (2 pieces) = 88 calories, 5.2g fat,
9.2g sugar
Exercise and choose your treats wisely for a Happy Halloween!