EPOC

EXCESS POST-EXERCISE OXYGEN CONSUMPTION

"EPOC" is an increase in rate of oxygen intake following a strenuous exercise bout. Post exercise, EPOC helps to restore the body back to a resting state and helps the body adapt to the exercise performed. This increase in rate of oxygen consumption gives rise to the calories burned AFTER exercise. So, even when you're finished working out, you're body continues to burn an increased amount of calories in effort to restore the body. This is good :)

FYI

*EPOC is greater when exercise is split up throughout the day. So, when clients ask me if it is acceptable to do 15 minutes of cardio before work and the remaining 15 minutes before dinner, I tell them, "Of course!"

*Exercise intensity increases EPOC more than exercise duration. Exercising at only 50% VO2 max for 40 minutes is not as beneficial as exercising at 75% VO2 max for only 20 minutes.

*Interval training increases EPOC more than steady state exercise. For example, 20 x 1 minute intervals can provide more than double the EPOC compared to a 30 minute steady state exercise bout.

Want to thank Sue for providing this very beneficial information with the Cooper Fitness Center trainers.

Metabolism

As co-coordinator of the Female Focus Weight Loss Program, I am often the first person our new members consult with. During the initial consultation, we discuss past and current physical activity, goals and many variables for successful weight loss. Among others, one of the most beneficial things our new members learn is their "RMR" (resting metabolic rate). Your RMR is the rate at which you burn calories at rest on a 12 hour fasting period. The 10 minute test administered to my clients gives the amount of calories needed at least each day and provides a baseline* for daily caloric expenditure.

If your RMR is low, how do you increase it? Your body composition affects your RMR. Muscle mass burns more calories than fat mass. The key is incorporating both endurance and strength training to increase fat-free body mass which in turn increases RMR.

Why does RMR decrease? Since RMR is affected by fat-free body mass, any decrease in lean tissue also decreases metabolism. Prolonged lack of physical activity not only decreases your muscle mass but also your metabolism! Another important factor to consider that lowers RMR is a very low calorie diet. This causes your body to go into "protection" mode, slowing down your metabolism to survive - this is what I explain to clients that say, "I stopped eating and still am not losing weight." Starving yourself is not an effective, permanent or healthy way to lose weight.

If you do not know your RMR and would like to, contact me via email, lmaine@cooperfitnesscenter.com, to make an appointment for a 10 minute test.

*Measurement not including calories burned during exercise, work and other daily activities

Attempts to improve your skin will also improve overall health

One of my favorite parts of my morning is watching the Today Show. Every hour is full of information; occasionally a topic really catches my eye. I wanted to share this article from the Today Show featuring ways to improve and protect your skin. Among the 17 habits to break, you'll notice not only improvement in your skin, but also improvement in your overall health! This article is also a good reminder to wear sunscreen as we get closer and closer to summer time.

17 bad skin habits to break

I especially like reason number 12 and number 15 ;)

No excuses to skip your daily exercise!