BODYPUMP Research Report

Transcription

1 BODYPUMP Research Report 2007 Les Mills International Limited 1

2 Table Of Contents EXECUTIVE SUMMARY Les Mills International (2006). THE AEROBIC DEMAND AND ENERGY EXPENDITURE DURING BODYPUMP Pfitzinger, P and Lythe, J UniSports Centre for Sport Performance, University of Auckland (1999) Introduction...8 Fat Weight Loss...8 Exercise Post-exercise Oxygen Consumption (EPOC)...9 Calculation of Caloric Expenditure Using Gas Analysis...11 METHODS...12 Subjects...12 Procedures...12 BODYPUMP...13 Cycling...13 VO 2 Max Test...13 Results...13 Discussion...17 Aerobic Intensity...18 Energy Expenditure...19 Additional Benefits of BODYPUMP...20 References...21 AN ATTITUDINAL STUDY ON THE BODYPUMP WORKOUT AC Nielsen (1999) Objectives Methodology...23 Results...24 Enjoyment of BODYPUMP...24 Benefits of BODYPUMP...24 Injuries Resulting from BODYPUMP...25 Likelihood of Continuing BODYPUMP Class...25 Comment on BODYPUMP...25 Other Sporting Activities BODYPUMP Members Take Part In...27 Summary Discussion Les Mills International Limited 2

3 THE PHYSICAL AND PSYCHOLOGICAL RESPONSE TO 13 WEEKS OF STRUCTURED GROUP-FITNESS EXERCISE IN UN-TRAINED INDIVIDUALS: Lythe J, Pfitzinger P and Ho D UniSports Center for Sport Performance, University of Auckland (2000) Introduction...29 Methods...29 Test Descriptions...30 Intervention...31 Data Analysis...32 Results...32 Discussion...47 Body Composition...48 Aerobic Fitness...49 Upper Body Strength...49 Upper Body Muscular Endurance...50 Lower Body Strength...50 Lower Body Muscular Endurance...50 Psychological Well-Being...50 Subject Adherence...51 Limitations...51 Conclusion...51 References...52 Appendix...53 THE PHYSICAL AND PSYCHOLOGICAL RESPONSE TO 18 WEEKS OF STRUCTURED GROUP-FITNESS EXERCISE IN UN-TRAINED INDIVIDUALS Lythe J, Pfitzinger P & Ho D UniSports Center for Sport Performance, University of Auckland (2000) Introduction Methods Results Discussion Conclusions EXCESS POST-EXERCISE OXYGEN CONSUMPTION FOLLOWING BODYPUMP Lythe J UniSports Centre for Sport Performance, University of Auckland (2001) Introduction...60 EPOC...61 BODYPUMP...63 Methods...64 Subjects...64 Body Composition...64 VO 2 max...65 EPOC Session...67 Results...67 Discussion Les Mills International Limited 3

4 SUMMARY...71 REFERENCES Les Mills International Limited 4

5 EXECUTIVE SUMMARY LES MILLS INTERNATIONAL (2006) BODYPUMP is a high-repetition, resistance training, pre-choreographed exercise program choreographed and developed by the Les Mills BODYPUMP team. The potential benefits of BODYPUMP, including calorie and fat burning benefits, improved aerobic fitness, muscular strength gains, improved muscular endurance capabilities and positive psychological benefits, have been researched [1-5] by independent research teams contracted by Les Mills International over the period of 1999 to The BODYPUMP team has utilized the information gained from this research to guide further development and improve the efficacy of the BODYPUMP program. To date the key research findings of the potential benefits gained from undertaking the BODYPUMP program are summarized as follows. All data reported can be viewed in detail within the main body of this report. Potential benefits of BODYPUMP supported by scientific research: Calorie Burning Benefit: An average of (males) and (females) calories can be burned during a BODYPUMP session. This equates to 8.4 (males) and 5.9 (females) calories per minute. The maximum number of calories burned has been shown to be 424 (female), and 603 (male) [1]. An additional 10% of calories (32.3 kcal in males (n=5) experienced in performing BODYPUMP ; 43.7 kcal in males (n=7) inexperienced in performing BODYPUMP ) have been shown to be burned after the cessation of a BODYPUMP session, due to Excess Post- Exercise Oxygen Consumption (EPOC) [5]. Fat Burning Benefit: 88.6 (males) and 51.5 (females) calories of fat, and (males) and (females) calories of carbohydrate, have been consumed during a BODYPUMP session. This equates to 18.6% fat and 81.4% carbohydrate in males and 14.9% fat and 85.1% carbohydrate in females [1]. Significant reductions in skinfold measures (23.7mm, males, n=16) and (33.8 mm, females, n=24) have been observed over a 13-week BODYPUMP training period where no other training activity or change in diet was undertaken [3] Les Mills International Limited 5

6 Significant reductions in percent body fat (2.9%, males, n=16) and (2.6%, females, n=24) have been observed over a 13-week BODYPUMP training period where no other training activity or change in diet was undertaken [3]. Improved Aerobic Fitness: During a BODYPUMP session the mean oxygen consumption has been shown to be 21.5 ml/kg/min (males) and 19.0 ml/kg/min (females) with an average intensity of 41.6% VO2 max (males) and 39.8% VO2 max (females) observed. Males spent an average of 11.6 minutes and 3.2 minutes, and females, 8.0 minutes and 0.6 minutes, above 50% VO2 max and 70% VO2 max, respectively, during the same BODYPUMP session. The average heart rate during a BODYPUMP session has been shown to reach beats per minute (males) and beats per minute (females). Males spend an average of 37.4 minutes, and females 40.2 minutes, above 70% of maximum heart rate during a BODYPUMP session [1]. Significant improvements in Beep test scores (change of 6.3, males, n=16; change of 4.3, females, n=24) measuring aerobic endurance, have been observed over a 13-week BODYPUMP training period where no other training activity was undertaken [3]. The Beep test scores (n=11, males) further improved with an additional 5 weeks of BODYPUMP training [4]. Muscular strength gains: Increases in upper body strength (6.0 kg, males, n=16; 4.7kg, females, n=24) using the 6RM Bench Press as a measure, and lower body strength (9.4 kg, males, n=16; 20.0 kg, females, n=24) using the 6RM Leg Press as a measure, have been observed over a 13-week BODYPUMP training period where no other training activity or change in diet was undertaken [3]. These strength measures (n=11, males) continued to improve with an additional 5 weeks of BODYPUMP training [4]. Improved muscular endurance capabilities: Increases in upper body muscle endurance capabilities (4.3 kg, males, n=16; 5.5 kg, females, n=24) using the 70% 6RM Bench Press as a measure, and lower body muscle endurance capabilities (9.4 kg, males, n=16; 20.0 kg, females, n=24) using the 70% 6RM Leg Press as a measure, have been observed over a 13-week BODYPUMP training period where no other training activity or change in diet was undertaken [3] Les Mills International Limited 6

7 Positive psychological benefits: High levels of enjoyment, an improved overall feeling of well-being, improvements in the performance of other sports and exercise activities, a feeling and sense of improved coordination, flexibility, muscle strength and tone have been reported (n = 200) [2]. Positive changes in psychological scores have been observed in males (n=16) and females (n=24) following a 13-week BODYPUMP training period where no other training activity or change in diet was undertaken [3]. Future research: The Les Mills Research and Development team are currently reviewing all relevant past research. Further research is planned to extend and build on existing research findings in order to continue to improve and develop the BODYPUMP program. Future research will focus on strengthening the methodology and design of studies by addressing any limitations noted from past research (eg small sample sizes) as well as extending the number and depth of parameters examined (eg BODYPUMP exercise intensities in a large and diverse population, the acute and long term effects of BODYPUMP on hormonal changes, and the longitudinal effects of the BODYPUMP program on body composition such as lean muscle mass. References 1. Pfitzinger, P. and Lythe, J. (1999). The aerobic demand and energy expenditure during BODYPUMP. Auckland, UniSports Centre for Sport Performance, University of Auckland. 2. International Survey Company A.C. Nielson. (1999). An attitudinal study on the BODYPUMP workout. Auckland, International Survey Company A.C. Nielson. 3. Lythe, J., Pfitzinger, P & Ho, D. (2000). The physical and psychological response to 13 weeks of structured group-fitness exercise in untrained individuals. UniSports Centre for Sport Performance, University of Auckland. 4. Lythe, J., Pfitzinger, P & Ho, D. (2000). The physical and psychological response to 18 weeks of structured group-fitness exercise in untrained individuals. UniSports Centre for Sport Performance, University of Auckland. 5. Lythe, J. (2001). Excess Post-Exercise Oxygen Consumption following BODYPUMP. UniSports Centre for Sport Performance, University of Auckland Les Mills International Limited 7

8 THE AEROBIC DEMAND AND ENERGY EXPENDITURE DURING BODYPUMP Pfitzinger P and Lythe, J UniSports Center for Sports Performance, university of Auckland (1999) Introduction Several variables contribute to the effectiveness of an exercise training program in reducing body fat and improving the various components of fitness, including the frequency, intensity, duration and type of exercise. BODYPUMP is a high-repetition, resistance training, choreographed exercise program. Although the potential benefits of BODYPUMP have not been comprehensively quantified, the training program may elicit improved muscular endurance, increased aerobic fitness, fat weight loss, and maintenance of, or increases in, lean body mass. The objective of the present study was to measure the aerobic demand and caloric expenditure of a standard session of BODYPUMP. Fat Weight Loss The primary goal of any weight-loss program should be to lose fat weight rather than total body weight. To lose fat, an individual s energy expenditure must exceed his or her energy intake. The variables that influence energy expenditure include resting metabolic rate (RMR), the thermic effect of food (TEF), and the thermic effect of physical activity (TEPA) [9]. Exercise increases total daily energy expenditure, leading to loss of fat mass. The body can be considered as consisting of two compartments: fat-free mass (FFM) and fat mass (FM). A minimal amount of fat is necessary to maintain hormone levels, metabolic processes and protect vital organs. Excess fat, however, is associated with a variety of lifestyle-related illnesses and has negative social connotations. Individuals should strive to lose body fat while maintaining lean body mass. Exercise increases energy expenditure and the loss of fat mass, while maintaining or increasing FFM. It takes 7,700 kcal (32,000 kj) to burn 2.2 pounds (one kilogram) of fat. By increasing total daily expenditure, exercise can lead to a negative caloric energy balance. Low-intensity exercise as opposed to high-intensity exercise is prescribed by many practitioners as an effective way to lose fat mass because fat is the main fuel source for low-intensity exercise. Studies have shown however that although low-intensity exercise uses predominantly fat as a fuel source, the total amount of energy derived from fat may be greater during moderate to high-intensity exercise [14]. In addition, it is the balance between the total calories used and consumed, not the source of the calories used, that determines whether a person actually loses 2007 Les Mills International Limited 8

9 weight [14]. For example, as seen in Table 1, one hour of jogging utilizes both more total calories and more calories from fat than one hour of walking. Table 1: Caloric and substrate use during exercise bouts EXERCISE (mode) DISTANCE (miles) SPEED (mph) DURATION (mins) TOTAL CALORIES (kcal) CALORIES FROM FAT % kcal Walk Jog Jog Reproduced from Puhl and Clark (1992) Exercise influences total daily expenditure through the thermic effect of physical activity (TEPA). The effect of exercise on resting metabolic rate is still controversial. Exercise may increase resting metabolic rate but intensity, duration, frequency and subject variability impact the dynamics of RMR [10]. Some researchers suggest that there may be as much as an 8% increase in RMR following five weeks of exercise at 60% VO 2 max for 45 minutes, five days a week [11], while others have suggested that exercise has little or no effect on RMR. Exercise Post-exercise Oxygen Consumption (EPOC) The two components comprising the thermic effect of physical activity (TEPA) are the energy expended during exercise and excess post-exercise oxygen consumption (EPOC). EPOC has been defined by Sedlock et al., (1989) as the energy expenditure during the post-exercise period while the metabolic rate remains elevated above the pre-exercise level. The energy expended during the activity itself accounts for the majority of exercise-related energy expenditure. EPOC, however, may have important implications for weight control, since it contributes to total daily energy expenditure. For example, if an individual has a net EPOC of 40 kcal per exercise session, and exercises four times per week for one year, his or her EPOCrelated energy expenditure would total 8,320 kcal, representing over one kilogram of fat loss. EPOC occurs because of the time required to correct the disturbance in homeostasis caused by exercise [15]. Factors such as increased catecholamine concentrations [1], and elevated core temperature requires time to return to pre-exercise levels. Both the intensity and the duration of exercise determine the magnitude of EPOC. Table 2 presents the results of a variety of studies investigating the magnitude of EPOC with various types, intensities, and durations of exercise. Although the magnitude of EPOC varied widely between these studies, they provide insight into the order of magnitude expected following an hour of exercise Les Mills International Limited 9

10 Table 2: Summary of EPOC studies STUDY n STUDY DESIGN No. CALORIES from EPOC, % TOTAL CONCLUSIONS Sedlock et al., 1989 [16] 10 Cycling HS = % VO 2 max LS = % VO 2 max LL = % VO 2 max HS = 29.4, 9.7% LS = 14.3, 4.7% LL = 12.1, 1.1% Intensity of exercise (>50%) affects magnitude and duration of EPOC. Duration of exercise only affects duration of EPOC 20 mins EPOC = 46.3, 24.5% Quinn et al., 1994 [15 ] 8 70% VO 2 max for 20, 40 and 60 minutes 40 mins EPOC = 59.6, 16.5% Exercise duration significantly affects EPOC 60 mins EPOC = 89.2, 16.2% 15 mins EPOC (50%) = 95, 50% Chad and Wenger, 1995 [1] 6 Cycling for 15 50% and 70% VO 2 max 15 mins EPOC (70%) = 190, 46% 30 mins EPOC (50%) = 190, 51% Duration of exercise has a greater effect on EPOC than intensity 30 mins EPOC (70%) = 95, 24% Dawson et al., 1996 [2] 8 Cycling HI = 30 mins at 65% VO 2 max MI = equal energy cost as 55% VO 2 max LI = equal energy cost as 45% VO 2 max HI = 32.6, 6.3% MI = 27.8, 4.8% LI = 25.6, 4.6% The magnitude of EPOC was greater after high-intensity exercise compared to isocaloric moderate or lowintensity exercise Olds and Abernethy, 1993 [12] 7 60 minutes of resistance training (75% 1RM and 60% 1RM) EPOC ranged from 4 to 135 kcal Large inter-individual variation, no significant differences between the two resistance training protocols 2007 Les Mills International Limited 10

11 Elliot et al., 1992 [3] 9 40 minutes of cycling, circuit training, and heavy-resistance lifting 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 (O 2 ) and carbon dioxide (CO 2 ) in expired air. The respiratory exchange ratio (RER) is the ratio of the volume of CO 2 produced to O 2 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 nonprotein 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% VO 2 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 highintensity 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, 2007 Les Mills International Limited 11

12 as exercise intensity increases there are limitations in the movement of fatty acids from blood to mitochondria, which limits the amount of fat oxidation during high-intensity exercise [6]. METHODS Subjects The subjects in this investigation were 10 adults who regularly participate in gym-based fitness activities. Table 3 presents the subjects descriptive characteristics. At the time of the study, the subjects completed an average of five fitness sessions per week. All subjects were familiar with BODYPUMP aerobics, having participated at least once per week for an average of four years. Exercise histories were obtained from the subjects prior to the first testing session. All subjects completed Informed Consent documents in accordance with University of Auckland policies. Table 3: Subject characteristics Mean (SD) Age (years) Mass (kg) Height (cm) VO 2 Max (ml/kg/min) Max heart rate (beats/min) All subjects 32.7 (4.2) 71.1 (13.3) (6.5) 50.1 (8.9) 182 (9) Males only 31.1 (3.5) 79.5 (12.0) (6.0) 52.6 (11.6) 186 (10) Females only 34.3 (4.5) 62.6 (8.6) (5.3) 47.6 (5.1) 179 (6) Procedures Each subject reported to the laboratory three times, including a BODYPUMP session, a 60-minute session of cycling, and a VO 2 max test. The cycling session was included to provide a comparison between BODYPUMP and a traditional gym-based mode of exercise known to be effective in consuming calories. Body mass was assessed to the closest 0.1 kilogram, and height was measured to the nearest 0.5 centimeter. 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 (CO 2 ) analyzers. Prior to each test, the oxygen and CO 2 analyzers were calibrated using a gas mixture of known concentration. The analyzers and flow transducer were interfaced through an 8bit A/D converter to an IBM-compatible computer. Ventilation, oxygen consumption, CO 2 production, and respiratory exchange ratio were calculated and displayed using Ametek OCM-2 Oxygen Uptake System Software. Heart rate was monitored using a telemetric system (Vantage XL, Polar Electro, Finland) Les Mills International Limited 12

13 For the BODYPUMP and cycling sessions, 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 (1991) [13] BODYPUMP Each subject performed a BODYPUMP aerobics class under the individual instruction of a Les Mills employee. The same instructor and class program was used for all subjects. The subject selected the weights used for each segment of the class. The session lasted an average of 57 minutes including the warmup and cooldown periods. Expired air was collected for the duration of the class (including warmup and cooldown). Cycling Subjects performed 60 minutes of continuous cycling on a Monark 824E cycle ergometer. The first and final 5 minutes were performed at a power output of 1.5 Watts per kilogram body weight for males and 1.2 Watts per kilogram for females. From the sixth through to the 55 th minute, subjects worked at 2.0 and 1.6 Watts per kg for males and females, respectively. Cadence was maintained at rpm. VO 2 Max Test The VO 2 max test was performed on the Monark 824E cycle ergometer using a continuous, step protocol. The starting load was 85W with step increments of 25W (males) and 17W (females) and step duration of 1 minute. Subjects continued until volitional exhaustion. To represent VO 2 max, all subjects achieved the following criteria: 1) attainment of a heart rate within 10 beats per minute of age-predicted maximum (using the equation 220 minus age in years); and 2) a respiratory exchange ratio of 1.10 or greater [7]. Results Heart rate and oxygen consumption values during BODYPUMP and cycling are presented in Tables 4-6 below. The mean oxygen consumption (expressed relative to body weight) during the BODYPUMP sessions was 20.2 ml/kg/min for all subjects combined and 21.5 ml/kg/min, and 19.0 ml/kg/min for males and females, respectively. The oxygen consumption values for the cycle session were 28.8, 29.4 and 28.2 ml/kg/min for all subjects, males and females, respectively. Subjects exercised at an average intensity of 40.7% of their VO 2 max during the BODYPUMP session. The values for males and females separately were 41.6% and 39.8%. Intensity values during the bike session were 60.3%, 58.7%, 59.2% of VO 2 max for all subjects, males and females, respectively. Subjects spent an average of 9.8 minutes above 50% VO 2 max during the BODYPUMP session when expressed as a group and 11.6 and 8.0 minutes respectively, when separated into males and females. Subjects spent an average of 1.9 minutes above 70% VO 2 max during the BODYPUMP session when expressed as a group and 3.2% and 0.6% for males and females, respectively Les Mills International Limited 13

14 The average heart rate during the BODYPUMP session was beats per minute for the group, and and for males and females, respectively. During the cycle session these values were 134.1, and beats per minute for the group, males and females. Subjects spent an average of 38.8 minutes above 70% of maximum heart rate during the BODYPUMP session when expressed as a group and 37.4 and 40.2 minutes when separated into males and females. During the cycle session these values were 33.6, 32.4 and 34.8 minutes for the group, males and females, respectively. The relatively high heart rates relative to oxygen consumption during BODYPUMP are explained in the discussion. Table 4: Oxygen consumption and heart rate for all subjects during BODYPUMP and cycle sessions BODYPUMP Mean (SD) Cycle Mean (SD) Oxygen consumption (ml/kg/min) (3.61) (3.24) Average percentage of VO 2 max 40.7 (5.3) 60.3 (12.3) Number of minutes above 50% VO 2 max 9.8 (6.1) 45.7 (19.0) Number of minutes above 70% VO 2 max 1.9 (3.0) 8.0 (17.1) Average heart rate (12.8) (19.33) Average percentage of maximum heart rate 74.2 (4.7) 73.4 (8.7) Average number of minutes above 70% maximum heart rate 38.8 (9.4) 33.6 (27.7) VO 2 max and maximum heart rate as measured on the cycle during the maximum test Table 5: Oxygen consumption and heart rate for male subjects during BODYPUMP and cycle sessions BODYPUMP Mean (SD) Cycle Mean (SD) Oxygen consumption (ml/kg/min) 21.5 (3.4) 29.4 (2.7) Average percentage of VO 2 max 41.6 (5.6) 58.7 (17.6) Number of minutes above 50% VO 2 max 11.6 (7.6) 38.0 (24.8) Number of minutes above 70% VO 2 max 3.2 (3.8) 10.8 (24.1) Average heart rate (13.5) (22.6) Average percentage of maximum heart rate 74.3 (4.7) 73.3 (10.6) Average number of minutes above 70% maximum heart rate 37.4 (8.3) 32.4 (29.2) VO 2 max and maximum heart rate as measured on the cycle during the maximum test 2007 Les Mills International Limited 14

15 Table 6: Oxygen consumption and heart rate for female subjects during BODYPUMP and cycle sessions BODYPUMP Mean (SD) Cycle Maen (SD) Oxygen consumption (ml/kg/min) 19.0 (3.8) 28.2 (4.0) Average percentage of VO 2 maxϒ 39.8 (5.4) 59.2 (5.6) Number of minutes above 50% VO 2 max 8.0 (4.3) 53.4 (7.2) Number of minutes above 70% VO 2 max 0.6 (1.3) 5.2 (10.5) Average heart rate (12.9) (17.8) Average percentage of maximum heart rate 74.1 (5.3) 73.5 (8.3) Average number of minutes above 70% maximum heart rate 40.2 (11.2) 34.8 (29.6) VO 2 max and maximum heart rate as measured on the cycle during the maximum test Caloric expenditure and substrate utilization during BODYPUMP and cycling are presented in Tables 7-9 below. Subjects burned an average of calories during the BODYPUMP session when expressed as a group and and respectively, when separated into males and females. This equated to 7.2, 8.4 and 5.9 calories per minute for the group, males and females, respectively. The higher values for the men are related primarily to their greater body weight. The maximum number of calories burned, were 424 for a female, and 603 for a male. The BODYPUMP session led to the consumption of 70.0, 88.6 and 51.5 calories of fat and 340.9, and calories of carbohydrate for the group, males and females, respectively. This equated to 16.7% fat and 83.3% carbohydrate for the group as a whole, 18.6% fat and 81.4% carbohydrate for the males, and 14.9% fat and 85.1% carbohydrate for the females. Subjects burned an average of calories during the cycling session when expressed as a group and and respectively, when separated into males and females. This equated to 10.5, 12.0 and 9.0 calories per minute for the group, males and females, respectively. The cycle session led to the consumption of 169.5, and calories of fat and 453.7, and calories of carbohydrate for the group, males and females, respectively. This equated to 27.3% fat and 72.7% carbohydrate for the group as a whole, 26.4% fat and 73.6% carbohydrate for the males only and 28.2% fat and 71.8% carbohydrate for the females only Les Mills International Limited 15

16 Table 7: Fuel utilization for all subjects during BODYPUMP and cycle sessions BODYPUMP Mean (SD) Cycle Mean (SD) Total calories burned (99.3) (141.4) Calories per minute 7.2 (1.6) 10.5 (2.5) Total calories of fat consumed 70.0 (32.9) (74.6) Total calories of carbohydrate consumed (74.4) (113.5) Percentage of total calories from fat 16.7 (5.3) 27.3 (10.6) Percentage of total calories from carbohydrate 83.3 (5.3) 72.7 (10.6) Table 8: Fuel utilization for male subjects during BODYPUMP and cycle sessions BODYPUMP Mean (SD) Cycle Mean (SD) Total calories burned (81.9) (107.8) Calories per minute 8.4 (1.3) 12.0 (1.96) Total calories of fat consumed 88.6 (32.3) (62.1) Total calories of carbohydrate consumed (65.0) (97.9) Percentage of calories from fat 18.6 (5.3) 26.4 (7.8) Percentage of calories from carbohydrate 81.4 (5.3) 73.6 (7.8) Table 9: Fuel utilization for female subjects during BODYPUMP and cycle sessions BODYPUMP Mean (SD) Cycle Mean (SD) Total calories burned (49.9) (126.9) Calories per minute 5.9 (0.6) 9.0 (2.1) Total calories of fat consumed 51.5 (23.2) (91.2) Total calories of carbohydrate consumed (32.7) (83.4) Percentage of calories from fat 14.9 (5.0) 28.2 (13.7) Percentage of calories from carbohydrate 85.1 (5.0) 71.8 (13.7) Table 10 presents a summary of key results for oxygen consumption, caloric expenditure, and substrate utilization during BODYPUMP Les Mills International Limited 16

17 Table 10: Summary of key results: BODYPUMP VO2 (ml/kg/min) % VO2 Max Total Kcal Kcal/min % CHO % Fat All subjects Men Women Blood Lactate Analysis To ensure that gas analysis during the BODYPUMP sessions adequately captured total caloric utilization, blood lactate samples were taken from seven participants immediately pre- and post a typical BODYPUMP class. This was to determine whether subjects had returned to near-resting lactate levels by the end of the cooldown. Seven randomly selected individuals (three females, four males) provided fingertip blood samples that were analyzed using an Accusport Blood Lactate Analyzer (refer to Table 11). Both the moderate elevation in blood lactate concentration at the cessation of exercise, and previous studies on EPOC suggest that additional calories are utilized above and beyond those calculated from the results of gas analysis (see discussion). Table 11: Blood lactate concentration before and after BODYPUMP session Subject Before class After class MEAN Discussion BODYPUMP is a high-repetition, resistance training, choreographed exercise program. The potential benefits of BODYPUMP include: improved muscular endurance, increased aerobic fitness, fat weight loss, and maintenance of, or increases in, lean body mass. The present study investigated the aerobic demand and caloric expenditure of a standard session of BODYPUMP. The frequency, intensity, duration, and type of exercise determine the effectiveness of an exercise-training program in reducing body fat and improving the various components of fitness. The most widely followed 2007 Les Mills International Limited 17

18 guidelines for health and fitness are issued by the American College of Sports Medicine (ACSM). The ACSM s position standard for the quantity and quality of training for developing and maintaining aerobic fitness, body composition, and muscular strength and endurance in healthy adults includes the following recommendations: Frequency of training: 3-5 days per week Intensity of training: 60-90% of maximum heart rate or 50-85% of maximum oxygen uptake Duration of training: minutes of continuous aerobic activity Mode of activity: Any activity the uses large muscle groups, can be maintained continuously, and is rhythmical and aerobic in nature Resistance training: Strength training of moderate intensity, sufficient to develop and maintain fat-free weight should be an integral part of an adult fitness program. One set of 8-12 repetitions of 8-10 exercises that condition the major muscle groups at least two days per week is the recommended minimum. BODYPUMP is an effective form of training that fulfills the majority of the ACSM criteria in a one hour session. This section discusses the implications of the results of the present study for the physiological benefits of BODYPUMP. Aerobic Intensity Subjects worked at an average of 74.2% of maximum heart rate and 40.7 % of maximum aerobic capacity during the BODYPUMP session. These values were similar when males and females were considered as a group, and separately. Although the average heart rate during BODYPUMP was high enough to meet the ACSM recommendations for developing and maintaining aerobic fitness, the oxygen consumption was not. Heart rate during BODYPUMP is elevated disproportionately to oxygen consumption due to the pressure effect that occurs during weight-training exercises. For any given level of oxygen consumption, heart rate is typically 20% higher for upper body exercise than for lower body exercise such as cycling. The average intensity achieved during the cycle session (60.3% of VO 2 max and 73.4% of maximum heart rate) was higher than that achieved during the BODYPUMP session. The time spent above 50% of VO 2 max and 70% of VO 2 max was also higher during cycling. During the BODYPUMP session subjects spent 10 minutes above 50% of VO 2 max and 2 minutes above 70% VO 2 max as compared to 46 minutes above 50% VO 2 max and 8 minutes above 70% VO 2 max for the cycle session. These results indicate that the BODYPUMP session provides a low to moderate stimulus to increase aerobic fitness. The implication of these results is that BODYPUMP is useful for maintaining aerobic fitness, but does not provide sufficient stimulus to improve aerobic fitness in already fit subjects such as those who participated in this study. For subjects such as these, two to three days per week of higher-intensity aerobic-based exercise would be necessary to improve aerobic fitness. For more sedentary populations, such as middle-aged 2007 Les Mills International Limited 18

19 individuals without a history of aerobic training, BODYPUMP would be likely to provide a considerably higher relative aerobic demand, which would be sufficient to improve aerobic fitness. Energy Expenditure A BODYPUMP session utilized an average of 411 calories for the subjects in this study. The males and females utilized an average of 483 and 339 calories, respectively. The highest number of calories utilized by a male subject during BODYPUMP was 586, while the highest energy expenditure for a female subject was 437 calories. Although total calories utilized were greater during the cycle session than during the BODYPUMP session, the results indicate that both modes of exercise are effective for promoting weight loss. The cycle session consumed a greater proportion of fat than the BODYPUMP session (27.3% compared to 16.7%) and there were no significant differences between males and females for these values. The contribution that fat and carbohydrate make to the fuel mix is dependent on the intensity of the exercise; the higher the intensity the smaller the contribution from fat. The BODYPUMP class required intermittent bursts of high-intensity, effort, which used exclusively carbohydrate as fuel. In contrast, the cycle session was a period of consistent moderate-intensity exercise which allowed a larger contribution from fat. However as previously explained, it is the number of calories burned rather than the source of those calories which determines energy balance and weight loss. The magnitude of excess post-exercise oxygen consumption s (EPOC) contribution to caloric expenditure during BODYPUMP was not measured. The results of the studies presented in Table 2, however, suggest that for an hour of exercise similar to BODYPUMP the expected caloric expenditure related to EPOC would be approximately 15% of total caloric expenditure. EPOC would, therefore, be expected to contribute approximately an additional 62 calories to the average of 411 calories utilized by the subjects in this study, increasing total caloric expenditure due to a session of BODYPUMP to 473. Including the contribution of EPOC would increase total caloric expenditure due to a session of BODYPUMP to an average of 556 calories for the males, and 390 for the females. The number of BODYPUMP sessions required to lose one kilogram of body fat (7,700 calories), therefore, is 16.3 for the average subject, 13.8 for the average male, and 19.7 for the average female in this study. A subject who did not change his or her dietary intake, and who added three sessions of BODYPUMP per week could expect to lose 1 kilogram of body fat in four to six weeks Les Mills International Limited 19

20 Additional Benefits of BODYPUMP Additional benefits of BODYPUMP include likely improvements in muscular endurance, maintenance of lean body mass and social interaction. Muscular endurance is defined as the ability of a muscle to repeatedly produce force over time and resist fatigue [17] and can be increased most effectively by lowresistance, high-repetition exercise. Although the effect of BODYPUMP sessions on muscular endurance was not measured in this study, the moderate load, high-repetition nature of BODYPUMP fits the requirements for improving muscular endurance. Measurement of this benefit is an area for future investigation. The use of challenging loads by some individuals during BODYPUMP sessions may result in absolute strength gains and muscular hypertrophy. It is unlikely that strength gains and hypertrophy would occur for already fit subjects such as those who participated in the present study; however, for individuals without a history of resistance training, BODYPUMP may provide sufficient stimulus to elicit strength gains. To maintain and/or increase lean body mass requires stimulation of muscle mass. Although the present study did not track lean body mass over time, the resistance exercises performed during BODYPUMP certainly appear to be sufficient for the maintenance of lean body mass. The whole body resistance training of BODYPUMP suggests that this program is more effective in maintaining or increasing lean body mass than is cycling. This is an additional area for future investigation. Finally, the social interaction provided by a BODYPUMP class provides enjoyment and a motivating environment which encourages adherence to the exercise program. The greatest health and fitness challenge to the average individual is maintaining a regular exercise routine. The positive social atmosphere of a BODYPUMP session is likely to lead to enhanced enjoyment and improved adherence which will lead to greater long-term benefits to health and fitness Les Mills International Limited 20

21 References 1. Chad, K.E. and Wenger, H.A. (1985). The effects of duration and intensity on the exercise and post-exercise metabolic rate. The Australian Journal of Science and Medicine in Sport. 17(45): Dawson, B., Straton, S. and Randall, N. (1996). Oxygen consumption during recovery from prolonged sub-maximal cycling below the anaerobic threshold. Journal of Sports Medicine and Physical Fitness. 36: Elliot, D.L., Goldberg, L. and Kuehl, K.S. (1992). Effect of resistance training on excess postexercise Oxygen consumption. Journal of Applied Sport Science Research. 6(2): Frayn, K.N. (1983). Calculation of substrate oxidation rates in vivo from gaseous exchange. Journal of Applied Physiology. 55(2): Fox, E.L., Bowers, R.W. and Foss, M.L. (1993). The Physiological Basis for Exercise and Sport. (Fifth edition). Brown and Benchmark: Madison, Wisconsin. 6. Hawley, J.A., Brouns, F. and Jeukendrup, A. (1998). Strategies to enhance fat utilization during exercise. Sports Medicine. Apr; 25(4), p Issekutz, B., Birkhead N.C and Rodahl K (1962) Use of respiratory quotients in assessment of aerobic work capacity. J. Appl. Physiol. 17: Martin, W.H. (1997). Effect of endurance training on fatty acid metabolism during whole body exercise. Medicine and Science in Sports and Exercise. 29: Melby, C.L. and Hill, J.O. (1999). Exercise macronutrient balance, and body weight regulation. Sports Science Exchange. SSE #72, 12(1). 10. Mole, P.A. (1990). Impact of energy intake and exercise on resting metabolic rate. Sports Medicine. 10(2): Neiman, D.C., Haig, J.L., De Guia, E.D., Dizon, G.P.and Register, U.D. (1988). Reducing diet and exercise training effects on resting metabolic rates in mildly obese women. Journal of Sports Medicine and Physical Fitness. 28: Olds, T.S. and Abernethy, P.J. (1993). Post-exercise oxygen consumption following heavy and light resistance exercise. Journal of Strength and Conditioning Research. 7(3): Les Mills International Limited 21

22 13. Peronnet, F. and Massicotte, D. (1991). Table of non-protein respiratory quotient: An update. Canadian Journal of Sport Science. 16(1): Puhl, S.M. & Clark, K. (1992). Exercise intensity and body fat loss. National Strength and Conditioning Association Journal. 14(6): Quinn, T.J., Vroman, N.B. and Kretzer, R. (1994). Post-exercise oxygen consumption in trained females: effect of exercise duration. Medicine and Science In Sports and Exercise. 26(7): Sedlock, D.A., Fissinger, J.A. and Melby, C.L. (1989). Effects of exercise intensity and duration on post exercise energy expenditure. Medicine and Science in Sports and Exercise. 21: Zatsiorsky, V.M. (1995). Science and Practice of Strength Training. Human Kinetics; Champaign, Il. Creating life-changing fitness experiences everytime, everywhere 2007 Les Mills International Limited 22

23 An Attitudinal Study on the BODYPUMP WORKOUT International Survey Company A C Nielsen (1999) Objectives This research examines the opinions and attitudes towards the BODYPUMP workout amongst regular attendees. For the purposes of this study, a regular attendee comprises anyone who has been going to BODYPUMP classes twice a week or more, on average, for at least three months. To examine the opinions and attitudes of these people, we asked: a) The degree to which people enjoyed a variety of different aspects of the BODYPUMP workout; b) The different benefits people believe they gain from attending BODYPUMP classes, including muscle toning and fat loss; c) The incidence of injuries incurred by regular participants and which parts of the body were injured; e) A variety of demographic information, including age, gender and other sporting activities. Methodology The target group for this research was current members of Les Mills World of Fitness in Auckland who were regular BODYPUMP class attendees. Our target audience was reached using Les Mills membership list and screening for people who were regular attendees of BODYPUMP. Two questionnaires were developed in consultation with Les Mills International. Both were conducted using Computer Assisted Telephone Interviewing (CATI) and allowed for up to three call-backs to phone eligible contacts before replacing one contact with another. All interviewing was conducted in the evenings and during the weekends. The first questionnaire lasted 10 minutes and covered the majority of the research objectives, while the second lasted 5 minutes and was designed to get greater detail and an annualized rate on injuries. Interviewing was conducted between 17 March and 7 April 1999 for the initial questionnaire and between 31 May and 6 June 1999 for the second. The final sample size was 200 respondents Les Mills International Limited 23

24 Results Enjoyment of BODYPUMP Gym members were very positive about their enjoyment of the BODYPUMP classes. At least 90% agreed that: a) The routines are easy to follow (97%); b) BODYPUMP classes provide a challenging workout (93%); c) The instructors are friendly and helpful (90%). In addition, agreement with the remaining enjoyment factors was over 70%. a) BODYPUMP classes are fun (89%); b) BODYPUMP classes have improved my overall feeling of well-being (86%); c) Attending BODYPUMP classes improves my performance in other sports and exercise activities (72%). Even amongst statements with less than 90% agreement, the level of disagreement was very low. People who didn t agree with a statement preferred to say they neither agreed nor disagreed. Benefits of BODYPUMP Gym members were asked how strongly they felt they received certain physical benefits from attending BODYPUMP. It is important to remember the responses represent perceived benefits and not necessarily actual benefits received. Quite clearly, the two benefits members most strongly felt they got from BODYPUMP related to muscular development: a) Improved strength (95%); b) Improved muscle tone (93%). Respondents also felt that the benefit of lower body fat applied quite strongly to them. Half were positive, saying this benefit applied to them (52%), and a further 39% were neutral. Only 8% said they didn t feel this benefit applied to them. Of the remaining statements concerning the physical benefits of BODYPUMP, the proportions of people who felt that each benefit applied to them were as follows: a) Improved cardiovascular fitness (34%); b) Improved coordination (30%); 2007 Les Mills International Limited 24

25 c) Lower body weight (29%); d) Improved flexibility (26%). Except for the strength/muscle tone benefits, there were relatively high levels of neutral ratings across all the statements. This suggests people are often unsure whether their body has improved. It is possible they are mistaking an increase, or lack of decrease, in body weight brought about by better muscle mass as meaning they haven t lost fat. Injuries Resulting From BODYPUMP The injury rate amongst BODYPUMP attendees was measured by the incidence of significant injuries sustained in the past three months as a direct result of attending a BODYPUMP class. A significant injury was defined as an injury that required professional attention or one that prevented a respondent from attending BODYPUMP classes for at least two weeks. Across the sample as a whole, the three-month rate of injury was 1.57%. Of the three people injured (on a base of 188), two injured their backs and one their shoulder. All three sought professional attention for their injuries - one consulted a physiotherapist, one a masseur, and the third an orthopedic specialist. Likelihood of Continuing BODYPUMP Classes Ninety two percent of respondents said they were likely to continue going to BODYPUMP classes in the next six months; 84% of the sample said they were very likely to continue going. Amongst this 92%, most (79%) said they would continue to attend BODYPUMP with the same degree of regularity as they do now. A positive result is that amongst the remainder of these respondents, 17% said they planned to increase their frequency while only 3% said they planned to decrease it. The intention to increase BODYPUMP class frequency is more likely amongst younger (under 35 years, 23%) rather than older (35 years and older, 8%) members. Comments on BODYPUMP Three-quarters of the respondents (78%) provided open-ended comments on BODYPUMP. Amongst people who made a comment, the majority were very positive: a) Great class/very happy with class/excellent (40%); b) Great instructors (19%); c) Gives good results/effective (14%); d) Interesting/fun/avoids monotony (11%); 2007 Les Mills International Limited 25

26 e) Music is good/they regularly vary the music (7%); f) Caters to your fitness level/able to work out at your own level (6%). The more negative comments included: Pay more attention to people s technique/give tips on technique (14%) Routines are monotonous/need to vary program sometimes (10%) Classes too crowded/large (8%) Music boring/change the music/better variety of music (7%) Instructors inconsistent/some good, some poor (7%). Below are some actual verbatim responses that Les Mills International recorded. All comments have been attributed with respondents permission, knowing that the comments may be used for promotional purposes. I think they are absolutely fantastic, keep it up. I think it s great. I want to make sure they keep it up. I ve had two babies and it [BODYPUMP ] has helped me get back into shape, it helped my overall stamina during pregnancy, and helped me get my body back after having the babies. It helped my overall fitness levels. It helped me get through the pregnancy. - Annika Lane BODYPUMP rocks for getting all-round toning up of the muscles. Having worked out for about 16 years it has been the most efficient way of converting my fat to muscle. - Simon Clark It s [BODYPUMP ] just awesome. You can work at your own level. It s a little bit social which is good. - Sharon Amphlett I think overall it s [BODYPUMP ] fantastic, especially when you re short on time. It gives you the muscle tone and fitness so if you don t have much time it s an excellent workout. - Lauren Barriball It [BODYPUMP ] is the best thing I ve ever done in terms of workout. If you haven t done it you have to do it, it s addictive. - Tracey Thompson 2007 Les Mills International Limited 26

27 Other Sporting Activities BODYPUMP Members Take Part In Other gym-based activities * (53%), running (32%) and walking (27%) are the main activities outside of BODYPUMP that members take part in. Looking at gym-based activities in more detail, 25% of the sample listed their activities outside of BODYPUMP as general gym exercising (eg circuit training, boxing, etc.), 21% said aerobics and just 7% said weight training. * Gym-based activities include mentions of gym, aerobics and weights Les Mills International Limited 27