That's a 37 percent boost over their calories burned on the bikes.Īnother way of looking at it: If you burn 500 calories by running about 5 miles, you can gain almost another 2 miles of running through your after-burn calories. Then, over the next 14 hours, they burned an additional 190 calories. In Nieman's study, a group of 10 healthy young-adult males (including three clinically obese subjects) burned 519 calories while exercising for 45 minutes on an exercise bike. That's a little slower than your marathon pace, but a little faster than your everyday EZ run pace. You DO burn a lot of calories after exercising, at least if you exercise at an intensity roughly equal to 70 percent of your vo2 max. David Nieman, Ph.D., has shown that EPOC is real and significant. In one of the best studies I've ever read, by one of the most precise exercise physiologists I known, Dr. Results from studies were so conflicting that I had lumped EPOC in the part of my brain labeled "likely fitness mythology." I didn't believe in it. In fact, I had come to consider EPOC as a non-event. No area has proven more perplexing, confusing and just-plain unsubstantiated than EPOC-excess post oxygen consumption, popularly known as "after burn." That is, the calories you burn after exercise as your body transitions from a revved-up state to its normal functioning. I've spent more than 30 years reading scientific papers and abstracts on subjects of interest to me: running, fitness, health and related topics.
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