When one incorporates the Kettlebell and series of complimentary exercises with the concept of Tabata training , or High intensity circuit training exercise  strategies that are intended to improve performance with short training sessions. The sessions can be performed with either anaerobic or aerobic exercise or both coupled together to yield major benefits to burning fat in a short and intense workout while at the same time increasing strength, balance, mobility, and endurance in the process. When the Kettlebell is used it is imperative that such sessions are designed by practiced, certified instructors with the safety and interests of their clients in mind.

When performed diligently and under the proper conditions and guidance the potential results off these methods are  limitless !

Let’s talk about the ramifications of this method of training and how it works on our bodies by way of EPOC (excess post-exercise oxygen consumption). Subsequent to one of these intense sessions you raise your EPOC significantly. Excess post-exercise oxygen consumption is a measurably increased rate of  oxygen  intake following arduous activity. The extra oxygen is used in the processes that return the body to a resting state and adapt it to the exercise just performed. The systems that are affected consist of:

• Hormone balancing,
• Replenishment of fuel stores,
• Cellular repair
• Anabolism
  
• Innervation
  

What this means is your body has to work harder to normalize itself from what you did during the workout.  Again, your body works harder so you burn more calories in the long run! Also what is clear is that the EPOC effect is increased the higher the intensity of the exercise and the greater the time spent during the exercise phase.

“The EPOC effect is greatest soon after the exercise is completed and decays to a lesser level over time. One experiment found EPOC increasing metabolic rate to an excess level that decays to 13% 3 hours after exercise, and 4% after 16 hours. Another study, specifically designed to test if the effect existed for more than 16 hours, conducted tests for 48 hours after the conclusion of the exercise and found measurable effect existed up to the 38 hour post-exercise measurement. (Schuenke 2002)^[5]“

Tabata or like interval training protocols can be a great way to boost your metabolism with a short workout using the concept of EPOC.

Studies show that the EPOC effect exists after both anaerobic and aerobic exercise , but all studies comparing the two show that anaerobic exercise increases EPOC more than aerobic exercise does.

We would love to hear any comment or additional information on this blog entry and the principles presented.