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What is excess post-exercise oxygen consumption (EPOC)
The amount of oxygen consumed during recovery above that which would have been consumed at rest during the same time
The fast replenishment stage
Uses the extra oxygen that is taken in during recovery to restore ATP and phosphocreatine and to re-saturate myoglobin with oxygen. Complete restoration of phosphocreatine takes up to 3 minutes, but 50 percent of stores can be replenished after only 30 seconds.
After exercise, oxygen stores in the myoglobin are limited. The surplus of oxygen supplied through EPOC helps replenish these stores.
Slow replenishment stage- removal of lactic acid
Removal of lactic acid- oxidation into carbon dioxide and water in the inactive muscles and organs and used by the muscles as an energy source. Transported in the blood to the liver where it is converted to blood glucose and glycogen (cori cycle). Converted into protein. Removed in sweat and urine.
The majority of lactic acid can be oxidized in mitochondria, so performing a cool-down accelerates its removal because exercise keeps the metabolic rate of muscles high and keeps capillaries dilated, which means oxygen can be flushed through, removing the accumulated lactic acid.
Slow replenishment stage- maintenance of breathing
Maintaining breathing and heart rate requires extra oxygen to provide the energy needed for the respiratory and heart muscles. This assists recovery as the extra oxygen is used to replenish ATP and phosphocreatine stores, resaturate the myoglobin and remove lactic acid, therefore returning the body back to its pre-exercise state
Slow replenishment stage- glycogen replenishment
The replenishment of glycogen depends on the type of exercise undertaken and when and how much carbohydrates are consumed following exercise. It may take several days to complete the restoration of glycogen after a marathon, but in less than an hour after high-duration, short intensity exercise a significant amount of glycogen can be restored as lactic acid is converted back to blood glucose and glycogen in the liver via the Cori cycle. Eating a high-carbohydrate meal will accelerate glycogen restoration, as well as eating within one hour following exercise
Slow replenishment stage- increase in body temperature
When temperature remains high, respiratory rates will also remain high and this will help the performer take in more oxygen during recovery
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