Which of the following training techniques will most likely cause the greatest caloric expenditure from excess post-exercise oxygen consumption (EPOC) following a one-hour exercise bout?

Interval aerobic training in the carbohydrate zone is likely to cause the greatest caloric expenditure from excess post-exercise oxygen consumption (EPOC) following a one-hour exercise bout. This is primarily because interval training is characterized by short bursts of high-intensity exercise followed by recovery periods. Such high-intensity efforts elevate the heart rate significantly and utilize anaerobic energy systems, leading to a greater overall demand for oxygen post-exercise as the body works to return to its resting state.

During EPOC, the body requires more oxygen to restore muscle phosphagen levels, repaid oxygen deficits, facilitate the removal of metabolic byproducts, and restore homeostasis, all of which can contact the aerobic glycolysis and, therefore, result in increased caloric burn. The intensity of the workout plays a critical role, as higher intensity intervals can lead to a more substantial EPOC effect compared to steady-state lower-intensity exercises or activities that emphasize flexibility and balance, like yoga.

In contrast, weight training at 60-75% of one-repetition maximum (1RM) can also create a moderate EPOC effect, especially if it involves compound movements. However, it generally does not elicit the same level of post-exercise oxygen demand as high-int