Références scientifiques

L'effet de postcombustion ("EPOC" ou "Excess post-exercise oxygen consumption", de son appellation scientifique) est largement documenté par la littérature scientifique.

Dans une étude, un entraînement postcombustion de 31 minutes a été mesuré pour brûler plus de calories qu'une séance de course de 2 heures. Selon le département de la santé de l'université Harvard, 120mins d'appareil de course à 5MPH (8KM/H) pour une personne de 155 lb va brûler 1192 calories (Référence).

Dans une étude conduite par Mark Schuenke de l'université de l'Ohio, on a démontré qu'un entraînement à effet de postcombustion de seulement 31 minutes arriverait à brûler 773 calories entre la 14e heure et la 48e heure après l'entraînement (Référence).  De nombreuses études scientifiques documentent qu'un entraînement postcombustion de seulement 30 minutes peut facilement brûler plus de 1200 calories.

Références scientifiques supportant les entraînements postcombustion

  • Schuenke et al. (2002) "Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management" Ohio: European Journal of Applied Physiology, Volume 86, Issue 5, pp 411-417
  • Bahr R (1992). "Excess postexercise oxygen consumption--magnitude, mechanisms and practical implications". Acta Physiologica Scandinavica. Supplementum 05: 1–70.
  • Bielinski R, Schutz Y, Jéquier E (July 1985). "Energy metabolism during the postexercise recovery in man". The American Journal of Clinical Nutrition 42 (1): 69–82
  • Schmidt, Wilfred Daniel (1992). The effects of aerobic and anaerobic exercise on resting metabolic rate, thermic effect of a meal, and excess postexercise oxygen consumption (Ph.D. dissertation). Purdue University.
  • Scott CB, Croteau A, Ravlo T (March 2009). "Energy expenditure before, during, and after the bench press". Journal of Strength and Conditioning Research 23 (2): 611–8.
  • Børsheim E, Bahr R (2003). "Effect of exercise intensity, duration and mode on post-exercise oxygen consumption". Sports Medicine 33 (14): 1037–60.
  • Knab AM, Shanely RA, Corbin KD, Jin F, Sha W, Nieman DC. A 45-minute vigorous exercise bout increases metabolic rate for 14 hours. Med Sci Sports Exerc. 2011 Sep;43(9):1643-8. doi: 10.1249/MSS.0b013e3182118891. PubMed PMID: 21311363.

Publications populaires supportant les entraînements postcombustion

De Wikipedia:

"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....the overall weight-control benefits of EPOC, for men and women, from participation in resistance exercise occur over a significant time period."

De Ask Men:

"While on the quest for fat loss, many people place far too much focus on how many calories they are burning during their exercise sessions, while forgetting to account for the calories that will be burned because of that exercise session -- after all is said and done. If you train in the proper way, you can actually greatly enhance the total amount of fat burned with your exercise program by taking advantage of these additional calories lost after the training program is completed.

...make sure you don't forget the important factor of EPOC during your next workout. If you plan your program right, it can mean the difference between coming in large and ripped by the end of your goal month, and being muscular, but not all that defined."

De l'Université du Nouveau Mexique:

"Although there appears to be variation in individual responses, the positive news is that [calories burned through EPOC] can add up over time and may contribute to long-term weight management. Some evidence-based exercise options to maximize the exercise after-burn are presented in Sidebar 1. When working with clients who want to maximize energy expenditure through EPOC, focus on developing their training status so they can perform higher intensity exercise."