Caloric Expenditure

LYTHE, J., PFITZINGER, P. UniSports Centre for Sport Performance © 2000

Caloric Expenditure and Aerobic Demand of BODYSTEP®, BODYATTACK®, BODYCOMBAT® and RPM®

1

INTRODUCTION ................................................................................................................................................3

METHODS.........................................................................................................................................................3

SUBJECTS ...................................................................................................................................................3 PROCEDURE................................................................................................................................................4 DATA ANALYSIS ...........................................................................................................................................5

Normalized Data ........................................................................................................................................5

RESULTS..........................................................................................................................................................5

DISCUSSION...................................................................................................................................................10

CALORIC EXPENDITURE ............................................................................................................................10

AEROBIC INTENSITY ..................................................................................................................................11

LIMITATIONS ..............................................................................................................................................11

SUMMARY..................................................................................................................................................12

REFERENCES.................................................................................................................................................12

2

INTRODUCTION Les Mills Body Training Systems offer a comprehensive range of aerobics classes, consisting of BODYPUMP®, BODYATTACK®, BODYBALANCE®, RPM®, BODYSTEP® AND BODYCOMBAT®. All offer a different style of aerobics and consequently participation in each class offers its own unique fitness stimulus. Exercise is frequently described in terms of aerobic intensity (oxygen consumption or heart rates) and caloric expenditure (total calories consumed, proportion of calories provided by fat and carbohydrate). As aerobics is now a generic term it encompasses many different class styles. In addition, the class composition and choreography are not standard within each style of class. This makes it impossible to generalise the aerobic intensity and caloric expenditure of one aerobics class to all aerobics classes. Prediction of aerobic intensity and caloric expenditure provide only an approximation of their true values. As many participants use aerobics as a key component in a fitness regime and or weight modification or weight maintenance program it is important to provide an accurate measure of the aerobic intensity and caloric expenditure during each class. The purposes of the study were as follows:

• To measure the aerobic demand of Les Mills Body Training Systems classes. • To measure the caloric expenditure of Les Mills Body Training Systems classes.

METHODS The following aerobics classes were included in the study:

• BODYATTACK® (Release 26) • BODYSTEP® (Release 37) • RPM® (Release 1) • BODYCOMBAT® (Release 2)

A previous study (performed in the same laboratory by the same researchers) measured the same variables (caloric consumption, heart rate, VO2) under the same conditions during BODYPUMP®. That study assessed ten subjects (5males, 5 female). The results from that study will be included in the results section for comparison. Subjects Fifteen subjects were used for the study. Thirteen of the fifteen subjects were instructors; the remaining two were experienced participants. Six subjects (3 male, 3 female) performed each class. The breakdown of subjects is shown below (please refer to Table 1).

3

Table 1: Age and Weight of Subjects

Class n Age (years) Weight (kg) All Males Female All Males Female BODYATTACK® 6 30.3 32.6 28.0 67.6 73.5 61.7 BODYCOMBAT® 6 31.8 29.0 34.5 68.0 76.0 60.0 RPM® 6 32.6 31.7 33.5 68.4 73.9 62.8 BODYSTEP® 6 30.8 31.1 30.5 74.1 86.6 61.6 Overall average 31.4 31.1 31.6 69.5 77.5 61.5 Nine subjects performed one class, 3 subjects performed 2 classes, and 3 subjects performed 3 classes. Classes were performed on different days but under similar conditions (temperature, humidity etc). All tests were performed in the laboratory facilities of UniSports Centre for Sport Performance. Tests were completed from November 1999-March 2000. Procedure Subjects reported to the laboratory and had the objectives and methods of the study explained to them. After being given an opportunity to ask questions subjects signed a testing consent form. They then completed a questionnaire relating to carbohydrate and alcohol intake in the previous 24 hours and were asked to describe any exercise performed in the last 24 hours. They were weighed on a Seca Alpha digital scale to the nearest 0.1 kg and were fitted with a Polar Vantage XL heart rate monitor (chest strap and watch) which was set up to record heart rate every fifteen seconds. The entire class (including warm-up and warm down tracks) was performed under the instruction of either the class music recordings or an instructional video. As most of the subjects were instructors the choreography was well known. Metabolic data were collected using indirect calorimetry. The subjects breathed through a Hans Rudolph mouthpiece connected to a Hans Rudolph, two-way, non-rebreathing valve (Kansas City, MO), and wore a nose clip. Inspired air was measured using a K520 flow transducer (KL Engineering, Sylmar, CA). Expired gases were sampled every 60 seconds from a 5-liter mixing chamber and analyzed using Ametek S-3 A1 oxygen and CD-3A carbon dioxide analyzers. Prior to each test, the oxygen and carbon dioxide analyzers were calibrated using a gas mixture of known concentration. The analyzers and flow transducer were interfaced through an 8-bit A/D converter to an IBM compatible computer. Ventilation, oxygen consumption, carbon dioxide production, and respiratory exchange ratio were calculated and displayed using Ametek OCM-2 Oxygen Uptake System Software. Caloric consumption per minute and the percentage contribution from fat and carbohydrate were calculated from the oxygen consumption and respiratory exchange ratio (RER) values obtained during the exercise tests, using the table of non-protein respiratory quotients provided by Peronnet and Massicotte.[1]

4

Data Analysis Data was analysed using a specially developed program in Microsoft Excel. For each test the following data was reported:

• Total calories consumed • Average calories consumed per minute • Proportion of consumed calories provided by fat • Proportion of consumed calories provided by carbohydrate • Average oxygen consumption (ml/kg/min) during the class • Maximum oxygen consumption (ml/kg/min) during the class • Average heart rate during the class • Maximum heart rate during the class

Normalized Data To allow for a comparison between subjects who performed the same class we calculated results that normalised all subjects to body weight of 75 kg. To allow for a comparison between classes (classes had different durations) we normalized all classes to 60 minutes. To allow for a comparison of all subjects across all classes we normalized all subjects to 75kg and all classes to 60 minutes. RESULTS Tables 2-9 are presented below. Table 2 displays caloric expenditure information for all subjects. The average caloric expenditure across all classes was 557.9. When normalised to a bodyweight of 75kg average caloric expenditure was 605.5 kcal. The average contribution from fat was 26.5%.

Table 2: Caloric Expenditure during BODYSTEP®, BODYATTACK®,

BODYCOMBAT® and RPM® for all Subjects Weight

(kg) Class

Duration (mins)

Total Cal

Average Cal per

min

Total Cal per 75 kg

Cal per 60

min

Cal per 60min

per 75kg

% of cal from fat

% of cal from carb

BODYSTEP® Average 74.1 54.5 555.6 10.2 575.6 611.1 634.4 28.8 71.2 StDev 15.5 64.8 1.1 95.6 65.3 109.4 7.5 7.5

BODYATTACK® Average 67.6 57.0 631.0 11.1 700.0 664.2 736.8 26.1 73.9 StDev 9.1 103.2 1.8 64.7 108.7 68.1 11.1 11.1

BODYCOMBAT® Average 68.0 44.7 462.8 10.4 509.8 621.4 685.1 32.8 67.2 StDev 9.7 82.2 1.8 44.0 107.5 60.9 11.4 11.4 RPM®

Average 68.4 45.3 582.1 12.8 636.6 769.6 841.9 18.2 81.8 StDev 7.6 92.8 1.9 56.1 116.0 62.0 5.3 5.3

Overall Average 69.5 50.4 557.9 11.1 605.5 666.6 724.5 26.5 73.5 StDev 10.5 5.6 102.3 1.9 95.9 114.2 106.8 10.2 10.2

5

Table 3: Caloric Expenditure during BODYSTEP®, BODYATTACK®, BODYCOMBAT® and RPM® for Males Only

Weight (kg)

Class Duration

(mins)

Total Cal

Average Cal per

min

Total Cal per 75 kg

Cal per 60 min

Cal per 60min

per 75kg

% of cal from fat

% of cal from carb

BODYSTEP® Average 86.6 55.0 587.3 10.7 515.7 640.8 562.6 25.7 74.3 StDev 11.0 23.9 0.5 80.6 27.6 87.3 5.7 5.7

BODYATTACK® Average 73.5 57.0 659.8 11.6 670.0 694.5 705.2 22.3 77.7 StDev 5.9 116.2 2.0 77.7 122.3 81.8 13.2 13.2

BODYCOMBAT® Average 76.0 45.0 520.5 11.6 513.5 694.0 684.7 27.8 72.2 StDev 5.5 72.2 1.6 59.7 96.3 79.6 7.2 7.2 RPM®

Average 73.9 45.0 624.2 13.9 634.0 832.2 845.4 16.2 83.8 StDev 2.7 26.1 0.6 42.4 34.8 56.5 1.2 1.2


Table 3 displays caloric expenditure information for male subjects only. The average caloric expenditure across all classes was 597.9. When normalised to a bodyweight of 75 kg this value became 583.3 kcal. The average contribution from fat was 23.0%.

Table 4: Caloric expenditure during BODYSTEP®, BODYATTACK®, BODYCOMBAT® and RPM® for females only

Weight (kg)

Class Duration

(mins)

Total Cal

Average Cal per

min

Total Cal per 75 kg

Cal per 60

min

Cal per 60min per

75kg

% of cal from fat

% of cal from carb

BODYSTEP® Average 61.6 54.0 523.8 9.7 635.5 581.4 706.3 31.9 68.1 StDev 3.9 1.7 83.0 1.4 74.6 85.2 82.6 9.0 9.0

BODYATTACK® Average 61.7 57.0 602.3 10.6 730.0 634.0 768.4 29.8 70.2 StDev 5.9 0.0 116.2 2.0 77.7 122.3 81.8 13.2 13.2

BODYCOMBAT® Average 60.0 44.3 405.1 9.1 506.2 548.8 685.4 37.8 62.2 StDev 3.0 0.6 40.9 1.0 35.1 61.9 54.4 14.1 14.1 RPM®

Average 62.8 45.7 540.0 11.8 639.2 707.0 838.4 20.2 79.8 StDev 6.6 1.2 124.5 2.4 77.7 143.8 79.8 7.5 7.5


Table 4 displays caloric expenditure information for female subjects only. The average caloric expenditure across all classes was 517.8. When normalised to a bodyweight of 75 kg this value became 627.7 kcal. The average contribution from fat was 29.9%.

6

Table 5: Caloric Expenditure during BODYPUMP® for all Subjects Weight

(kg) Class

Duration (mins)

Total Cal

Average Cal per

min

Total Cal per 75 kg

Cal per 60 min

Cal per 60min

per 75kg

% of cal from fat

% of cal from carb

BODYPUMP® Average 71.1 411.

0 7.2 435.7 435.7 461.8 16.7 83.3

StDev 13.3 99.3 1.6 84.5 92.4 102.5 5.3 5.3 Refer to Pfitzinger and Lythe for details of the study [2] Table 5 displays caloric expenditure information for all subjects during BODYPUMP® only. The average caloric expenditure was 411.0. When normalised to a bodyweight of 75 kg this value became 435.7 kcal. The average contribution from fat was 16.7%.

Table 6: Oxygen Consumption and Heart Rate during BODYSTEP®, BODYATTACK®, BODYCOMBAT® and RPM® for all Subjects Avg VO2 during

class (ml/kg/min) Max VO2 during class (ml/kg/min)

Avg heart rate during class

% of age predicted max heart rate

Max heart rate during class

BODYSTEP® Average 27.7 41.9 141.7 74.8 171.0 StDev 4.8 7.9 19.3 8.8 17.2

BODYATTACK® Average 32.2 48.0 138.5 73.2 173.0 StDev 3.2 5.6 14.8 9.7 16.1

BODYCOMBAT® Average 30.0 41.7 138.9 73.9 160.0 StDev 2.6 5.5 16.1 9.1 13.5 RPM®

Average 36.5 46.7 147.6 78.7 172.3 StDev 2.6 4.3 15.4 7.3 10.2

Overall Average 31.6 44.6 141.7 75.1 169.0 StDev 4.6 6.3 15.8 8.5 14.7

Table 6 displays oxygen consumption and heart rate information for all subjects during all classes. Average oxygen consumption was 31.6 ml/kg/min. Average heart rate was 141.7 which equals 75.1% of predicted maximum heart rate for the subjects (using maximum heart rate as 220-age). Table 7 displays oxygen consumption and heart rate information for male subjects during all classes. Average oxygen consumption was 30.5 ml/kg/min. Average heart rate was 135.9 which equals 72.0% of predicted heart rate max for the subjects (using heart rate max as 220-age). Table 8 displays oxygen consumption and heart rate information for female subjects during all classes. Average oxygen consumption was 32.7 ml/kg/min. Average heart rate was 147.4 which equals 78.3% of predicted maximum heart rate for the subjects (using maximum heart rate as 220-age).

7

Table 7: Oxygen Consumption and Heart Rate during BODYSTEP®, BODYATTACK®, BODYCOMBAT® and RPM® for Males Only

Avg VO2 during class (ml/kg/min)

Max VO2 during class (ml/kg/min)


% of age predicted max

heart rate





Average 36.6 46.4 145.6 77.3 168.0 StDev 2.5 4.1 15.1 8.1 9.0


Table 8: Oxygen Consumption and Heart Rate during BODYSTEP®, BODYATTACK®, BODYCOMBAT® and RPM® for Females Only


Max VO2 during class (ml/kg/min)


% of age predicted max

heart rate





Average 36.4 47.0 149.6 80.1 176.7 StDev 3.3 5.4 18.8 8.0 11.0


8

Caloric expenditure during BODYSTEP®, BODYATTACK®, BODYCOMBAT® and RPM® for all subjects, males and females only,

0

100

200

300

400

500

600

700

All Male

Female

All Male

Female

All Male

Female

All Male

Female

Caloric expenditure (kcal)

BODYSTEP® BODYATTACK®

BODYCOMBAT®

RPM®

9

Table 9: Oxygen consumption and heart rate during BODYPUMP® for all subjects


Avg % of VO2max during class

Minutes above 50% of VO2max

Avg Heart rate during class

Avg % of HR max during class

BODYPUMP® Average 20.2 40.7 9.8 135.4 74.2 StDev 3.61 5.3 6.1 12.8 4.7

Refer to Pfitzinger and Lythe for details of the study [2]

Table 9 displays oxygen consumption and heart rate information for male subjects during Body Pump only. Average oxygen consumption was 20.2 ml/kg/min. Average heart rate was 135.4 which equals 74.2% of heart rate max for the subjects (established during a VO2max test). DISCUSSION This study sought to quantify the caloric expenditure and aerobic demand of Les Mills Body Training Systems aerobics programs, specifically BODYSTEP®, BODYATTACK®, BODYCOMBAT® and RPM®. Six subjects performed each class while metabolic data was collected using indirect calorimetry. Caloric expenditure Using weight-normalised results (calorie consumption scaled to a bodyweight of 75kg) all classes resulted in large amounts of calories being consumed. BODYATTACK® resulted in the greatest calorie consumption (700.0) followed by RPM® (636.6), BODYSTEP® (575.6) and BODYCOMBAT® (509.8). When males and females were considered separately the classes remained in the same order of rank. When normalised for body weight females expended more calories than males in all classes except BODYCOMBAT®. The largest difference was seen in BODYSTEP® where females consumed 120 more calories than males (635.5 compared to 515.7). During RPM® and BODYCOMBAT® the male and female results were very similar to each other (634.0 vs 639.2 during RPM® and 513.5 vs. 506.2 during BODYCOMBAT®). BODYATTACK® had a moderate difference with females expending 60 more calories than males (730.0 vs. 670.0). Two primary fuel reserves, carbohydrate and fat provide calories consumed during exercise. Although exercise intensity is the primary determinant of fuel source other factors such as training history, recent exercise, recent diet and genetic predisposition also play a role. The average amount of calories provided by fat for all these classes combined was 26.5%. Males had a lower average contribution from fat than females (23% vs. 29.9%). This proportion of fat contribution is typical of exercise at a moderate to high aerobic intensity. The class that had the greatest caloric contribution from fat was BODYCOMBAT® (32.8% of calories) while the class that had the least fat contribution was RPM® (18.2% of calories). It should be noted that a ‘fat burning’ class or intensity level does not exist. Fat loss/weight loss occurs as a result of a negative caloric balance rather than as the result of selective consumption of fat calories. The most suitable way to reduce body fat is to increase daily caloric expenditure and reduce daily calorie intake.

10

Aerobic Intensity The aerobic intensity of these aerobic classes was not steady. Each class consisted of intermittent periods of high intensity with lower intensity periods in between. The intermittent high intensity nature of the classes is shown by some of the subjects recording oxygen consumption levels above 50ml/kg/min. The average aerobic intensity of all four classes was moderate to high. The overall average oxygen consumption was 31.6 ml/kg/min. The average oxygen consumption was higher in females than in males (32.7 vs. 30.5 ml/kg/min). This combined with the caloric expenditure result indicates that, relative to body weight, females perform these classes at a higher aerobic intensity and expend a greater amount of calories than males do. As subjects were not VO2max tested no reference can be made to the relative intensity of the classes. The guidelines provided by the American College of Sports Medicine state that intensity levels above 50% of VO2max are required to improve aerobic fitness.[3] It is extremely likely that the intensity levels during all four classes were above the level of 50% of VO2max. It is extremely unlikely that subjects in this study had an average VO2max of 63.2 ml/kg/min or higher (this would result in the average oxygen consumption being less than 50% of VO2max). As oxygen consumption is difficult and impractical to measure during all exercise sessions an additional guideline provided by the American College of Sports Medicine uses heart rate as an indicator of aerobic intensity. They state that 60-90% of maximum heart rate is a suitable aerobic training zone. They further cite 60-79% of max heart rate as being a moderate (somewhat hard) intensity and 80-89% being a heavy intensity. When all classes and subjects were considered together the average heart rate was 75.1% of predicted maximum. The highest intensity was in RPM® (78.7% of max) followed by BODYSTEP® (74.8%), BODYATTACK® (73.2%) and BODYCOMBAT® (73.9%). When males were considered separately the average heart rate intensity was 72% of maximum. Individual classes ranged from 69.3% to 77.3% with RPM® being the highest (77.3%of max) followed by BODYATTACK® (73.6%), BODYSTEP® (69.3%) and BODYCOMBAT® (67.9%). When females were considered separately the heart rate intensities were higher. The average heart rate intensity for all classes was 78.3% with a range from 72.8% to 80.2%. BODYSTEP® had the highest heart rate intensity (80.2%) followed by RPM® (80.1%), BODYCOMBAT® (79.9%) and BODYATTACK® (72.8). Limitations Performing a class of BODYATTACK®, BODYSTEP® or BODYCOMBAT® involves considerable arm and leg movements and the ability to move about on the floor. To allow for gas analysis some of this movement had to be restricted, which may have impaired the ability of the subjects to exercise at their typical intensity level. As a result the oxygen consumption, heart rates and caloric consumption results presented in this report may have been slightly lower than those expected for these subjects under normal conditions. However, all subjects in this study were either instructors or experienced participants. Consequently, the intensity levels produced by these subjects are likely to be higher than those produced by the typical class participant. Within the typical class at Les Mills in Auckland there may be as many as 200 participants. An analysis of all 200 would likely find a large distribution of intensity levels from those exercising at a low intensity to those exercising at a very high intensity.

11

12

The results presented above are likely to be slightly higher than those expected of the average participant in a typical class. It is possible that these two limitations may in fact balance each other out. Summary Fifteen subjects performed a total of 24 aerobics classes, in 4 different styles under gas analysis. A summary of findings is as follows: (these figures are not normalised)

• Average caloric expenditure for all classes for all subjects was 557.9 kcal • BODYSTEP® resulted in an average caloric expenditure of 555.6 kcal. • BODYATTACK® resulted in an average caloric expenditure of 631.0 kcal. • BODYCOMBAT® resulted in an average caloric expenditure of 462.6 kcal. • RPM® resulted in an average caloric expenditure of 582.1 kcal. • The average oxygen consumption for all classes for all subjects was 31.6 ml/kg/min. • BODYSTEP® had an average oxygen consumption of 27.7 ml/kg/min. • BODYATTACK® had an average oxygen consumption of 32.2 ml/kg/min. • BODYCOMBAT® had an average oxygen consumption of 30.0 ml/kg/min. • RPM® resulted had an average oxygen consumption of 36.5 ml/kg/min.

Future research could be directed towards performing these tests with a larger sample or a more representative sample (i.e. subjects with a range of participation experience). It would also be useful to perform these tests using a portable gas analysis system that would allow subjects to perform the test within an actual class setting and perform with less equipment restrictions. REFERENCES 1. Peronnet F, Massicotte D. Table of nonprotein respiratory quotient: An update. Canadian

Journal of Sport Sciences 1991; 16(1): 23-29. 2. Pfitzinger P, Lythe J. The aerobic demand and energy expenditure during BODYPUMP®.

Auckland: University of Auckland, 1999:17. 3. Pollock ML, Gaesser GA. The recommended quantity and quality of exercise for

developing and maintaining cardiorespiratory and muscular fitness, and flexibility in healthy adults. Medicine and Science in Sports and Exercise 1998; 30(6): 975-991.

Date post:	04-Apr-2015
Category:	Documents
Upload:	ann-see-yeoh
View:	218 times
Download:	7 times

Caloric Expenditure

Documents