BODYPUMP Research Report - Les Mills

More documents

Recommendations

Info

Table 2: Summary of EPOC studies STUDY n STUDY DESIGN Sedlock et [16] al., 1989 10 Quinn et al., 1994 [15 ] 8 Chad and Wenger, 1995 [1] 6 Dawson et al., 1996 [2] 8 Olds and Abernethy, 1993 [12] 7 Cycling HS = 300 kcal @ 74% VO2 max LS = 300 kcal @ 51% VO2 max LL = 600 kcal @ 50% VO2 max Walking @ 70% VO2 max for 20, 40 and 60 minutes Cycling for 15 minutes @ 50% and 70% VO2 max Cycling HI = 30 mins at 65% VO2 max MI = equal energy cost as HI @ 55% VO2 max LI = equal energy cost as HI @ 45% VO2 max 60 minutes of resistance training (75% 1RM and 60% 1RM) © 2007 Les Mills International Limited 10 No. CALORIES from EPOC, % TOTAL HS = 29.4, 9.7% LS = 14.3, 4.7% LL = 12.1, 1.1% 20 mins EPOC = 46.3, 24.5% 40 mins EPOC = 59.6, 16.5% 60 mins EPOC = 89.2, 16.2% 15 mins EPOC (50%) = 95, 50% 15 mins EPOC (70%) = 190, 46% 30 mins EPOC (50%) = 190, 51% 30 mins EPOC (70%) = 95, 24% HI = 32.6, 6.3% MI = 27.8, 4.8% LI = 25.6, 4.6% EPOC ranged from 4 to 135 kcal CONCLUSIONS Intensity of exercise (>50%) affects magnitude and duration of EPOC. Duration of exercise only affects duration of EPOC Exercise duration significantly affects EPOC Duration of exercise has a greater effect on EPOC than intensity The magnitude of EPOC was greater after high-intensity exercise compared to isocaloric moderate or low- intensity exercise Large inter-individual variation, no significant differences between the two resistance training protocols
Elliot et al., 1992 [3] 9 40 minutes of cycling, circuit training, and heavy-resistance lifting © 2007 Les Mills International Limited 11 Circuit EPOC = 49±20, 13.2% Cycling EPOC = 32±16, 7.4% Heavy lifting = 51±31, 20.6% Heavy-resistance training and circuit training result in an EPOC comparable to aerobic exercise HS = High speed; LS = Low speed; LL = Low level; LI = Low intensity; MI = Moderate intensity; HI = High intensity Calculation of Caloric Expenditure Using Gas Analysis Caloric expenditure during exercise can be calculated by measuring the volume of inspired or expired air and the concentrations of oxygen (O2) and carbon dioxide (CO2) in expired air. The respiratory exchange ratio (RER) is the ratio of the volume of CO2 produced to O2 consumed by the body per minute [5] . The respiratory exchange ration ranges from 0.70 if fat provides 100% of the energy utilized to 1.00 if carbohydrate provides 100% of energy for exercise [13] . During low intensity, mostly fat oxidation is occurring; therefore, the RER is in the lower end of the range. A subject that exercises at a higher intensity uses mostly CHO as energy, which is associated with a high RER value. It is generally assumed that protein contributes less than 10% of the energy utilized during exercise. Due to the modest contribution of protein to energy expenditure and the technical difficulty in measuring amino acid combustion, a non- protein respiratory exchange ratio is used to determine the energy equivalent. Lactate accumulates in the blood and muscles during high-intensity exercise. Lactate is subsequently either oxidized or converted to glycogen. If lactate returns to resting levels before the cessation of exercise, then gas analysis accurately reflects caloric expenditure because glucose is converted to lactate and eventually oxidized [4] . If lactate levels remain elevated upon the cessation of exercise, however, the measurement of caloric expenditure using gas analysis may underestimate the total energy expended. Studies have shown that the rate of fat oxidation is highest during moderate activity (approximately 65% VO2 max) [6] . There are several reasons why there is a shift from fat oxidation to CHO oxidation as exercise intensity increases, including the presence of intramuscular triglycerides, circulating catecholamines, lower adenosine triphosphate (ATP) production from fat per unit time, and the gradient of fatty acids between blood and muscle. As exercise intensity increases from low to moderate, it is likely that the total fat oxidation increases from because intramuscular triglycerides provide additional fatty acids [8] . During high- intensity exercise the rate of fat oxidation falls because of an increase in circulating catecholamines that stimulate glycogen breakdown and the rate of glycolysis, and suppress fat metabolism [6] . The shift from fat to CHO as exercise intensity increases is necessary for high-intensity exercise to occur because ATP is produced at a faster rate when CHO is metabolized compared to fat [6] . The body needs approximately 15% more oxygen for the production of a given quantity of ATP from fat, compared to carbohydrate. In addition,
Page 1 and 2: BODYPUMP Research Report © 2007 Le
Page 3 and 4: THE PHYSICAL AND PSYCHOLOGICAL RESP
Page 5 and 6: EXECUTIVE SUMMARY LES MILLS INTERNA
Page 7 and 8: • Positive psychological benefits
Page 9: weight [14] . For example, as seen
Page 13 and 14: For the BODYPUMP and cycling sessio
Page 15 and 16: Table 6: Oxygen consumption and hea
Page 17 and 18: Table 10: Summary of key results: B
Page 19 and 20: individuals without a history of ae
Page 21 and 22: References 1. Chad, K.E. and Wenger
Page 23 and 24: An An Attitudi Attitudinal Attitudi
Page 25 and 26: c) Lower body weight (29%); d) Impr
Page 27 and 28: Other Sporting Activities BODYPUMP
Page 29 and 30: THE PHYSICAL AND PSYCHOLOGICAL RESP
Page 31 and 32: BD (females) = 1.1567 - 0.0717(log1
Page 33 and 34: Table 3: Initial descriptive charac
Page 35 and 36: BODYSTEP RPM © 2007 Les Mills Inte
Page 37 and 38: Table 11: Change in upper body stre
Page 39 and 40: decreased their number of repetitio
Page 41 and 42: RPM © 2007 Les Mills International
Page 43 and 44: Table 16: Combined results for BODY
Page 45 and 46: Table 18: Combined results for BODY
Page 47 and 48: Table 20: Combined results for RPM
Page 49 and 50: percent body fat (3.3%). This group
Page 51 and 52: the psychological well-being of the
Page 53 and 54: Appendix A Table 23: Relationship o
Page 55 and 56: Appendix c Table 24: Relationship o
Page 57 and 58: Table 1: Results for BODYPUMP subje
Page 59 and 60: parameters (body fatness, upper bod
Page 61 and 62:
defined as the energy expended in a
Page 63 and 64:
BODYPUMP BODYPUMP is a group-exerci
Page 65 and 66:
sites, triceps, subscapular, biceps
Page 67 and 68:
Figure 1: Measurement of Resting Me
Page 69 and 70:
The loads used during the current s
Page 71 and 72:
esult in a lower EPOC. Unfortunatel
Page 73 and 74:
REFERENCES 1. Almuzaini, K. S., Pot
Page 75:
25. Withers, R. T., Craig N. P., et
show all

BODYPUMP Research Report - Les Mills

Create successful ePaper yourself

Delete template?

Save as template?