FULL TEXT - Antropomotoryka

NR 49
AN TRO PO MO TO RY KA
2010
A SIMPLE METHOD OF ASSESSMENT
OF ENERGY EXPENDITURE OF
LOW-IMPACT AEROBIC EXERCISES
PROSTA OCENA WYDATKU ENERGETYCZNEGO
AEROBIKU TYPU LOW-IMPACT
Wanda Pilch*, Łukasz Tota**, Szczepan Wiecha**, Dorota Ambroży***
*** Dr, Physiology and Biochemistry Unit, Institute of Human Physiology, University School of Physical Education,
Cracow, Poland
*** MSc, Physiology and Biochemistry Unit, Institute of Human Physiology, University School of Physical Education,
Cracow, Poland
*** Dr, Theory and Methodology of Gymnastics Department, University School of Physical Education, Cracow,
Poland
Key words: aerobic, energetic expenditure, heart rate
Słowa kluczowe: aerobik, wydatek energetyczny, częstość skurczów serca
SUMMARY • STRESZCZENIE
Cel pracy. Określenie charakteru i intensywności wysiłku, a także wydatku energetycznego poniesionego
przez młode kobiety podczas godzinnych zajęć aerobiku typu low-impact.
Materiał i metody. Przeprowadzono ocenę możliwości wysiłkowych badanych 10 kobiet oraz progowych
wielkości wskaźników fizjologicznych określających adaptację organizmu do wysiłku. Przeprowadzono na bieżni
laboratoryjny test wysiłkowy ze stopniowo narastającym obciążeniem, wykonywany do odmowy.
W trakcie testu
.
oznaczano m.in. maksymalny rytm pracy serca (HR) oraz maksymalne pochłanianie tlenu (VO2 max). W drugim
etapie obserwowano dynamikę zmian HR w czasie godzinnych zajęć aerobiku, stosując w tym celu sporttestery
firmy Polar Electro. W celu oznaczenia wydatku energetycznego posłużono się metodą kalorymetrii pośredniej,
która polega na pomiarze minutowego poboru tlenu w trakcie ocenianego wysiłku. Znając równoważnik kaloryczny, który dla jednego litra tlenu odpowiada 5 kcal wydatkowanej energii, możliwe jest wyrażenie wydatku
energetycznego poniesionego przez badane kobiety podczas zajęć aerobiku w kcal.
Wyniki i wnioski. Na podstawie przeprowadzonych pomiarów i porównań stwierdzono, że wydatek energetyczny o średniej wartości 308, jaki podczas godzinnych zajęć z aerobiku low-impact poniosły młode kobiety
o średniej wysokości, przeciętnej masie ciała oraz małym otłuszczeniu, można zaliczyć do pracy lekkiej.
-
-
-
-
-
Aim of the work. Estimating the character, intensity and energy expenditure in young women during one
hour of aerobic low-impact training.
Material and methods. The exercise ability of ten women was measured as well as threshold physiological parameters, which determine adaptation of the organism to the physical strain. The exercise test on the
laboratory track was performed
until subject’s refusal. During the test maximal heart rate (HR) and maximal
.
oxygen consumption (VO2 max) were measured. In the second stage of the study, during one hour of aerobics exercises, the dynamic changes of HR were observed using the sport-testers produced by Polar Electro
Corporation. To estimate energy expenditure indirect calorimetric method was used. To use this method, one
minute absorption of oxygen has to be measured, than by knowing caloric equivalent (which is 5 kcal for one
liter of oxygen) it is possible to measure the energy output in women during aerobic.
Results and conclusions. According to energy expenditure during one hour of aerobics low-impact (308
kcal) it may be classified as light work.
– 89 –
Wanda Pilch, Łukasz Tota, Szczepan Wiecha, Dorota Ambroży
-
-
-
-
-
Introduction
The modern kind of aerobics involves the whole body,
and the correctly performed exercises increase the
level of one’s physical fitness as well as tolerance to
exertion. The term "exertion abilities" means the unit
of the psychophysical properties of the body which enable the performance of certain exercises connected
with the physical load; the term ‘exertion tolerance’
determines the body’s ability to perform the physical
work from the moment the discomfort appears to the
moment when the need to interrupt occurs. Aerobics is
a system of physical exercises including the intensity,
which require the big amount of oxygen to be delivered
to a certain body. Looking at the intensity of aerobic, we
can divide it into three parts: low-impact, hi-lo, hi-impact. These exercises enable the increase in exertion
abilities as a result of fitness and health training, based
on the intense oxygen exchange. The modern aerobics
is the strict co-ordination of the movement with music
in time and space. Consecutive exercises should form
harmony together with the music which, like dance, is a
unique experience including movement for both the instructor and the participants of the classes. Depending
on the intended intensity of the exercises we use different melodies. There are two increasing and two decreasing phrases (depending on the pitch of the sound
a phrase ends with) which are alternatively arranged in
the musical theme. The phrase corresponds to a choreographical figure of eight (sequence), whereas the
musical theme corresponds to a choreographic block
[1]. The pace also changes depending on the advancement level of the group [2].
In the low-impact system, warming, strengthening,
and calming elements can be distinguished
I. Warming exercises: their aim is to prepare body for
more intense exercises in the main aerobics part. In
this part we use basic steps repeated many times.
Duration is about 5–10 min.
II. Main part, strengthening part. This part is constructed from a sequence of movement combined
into blocks. The aim of this part is to maintain constant pulse using different choreography. Duration
is about 30–40 min.
III. Calming: we use some stretching exercises to calm
down and relax the body.
The high frequency of the systoles results in a substantial energetic effort and it increases the level of
physical fitness. The efficiency of circulatory systems
and respiratory systems is considered to be the most
important element of one’s fitness which promotes
health. An improvement in the cardiopulmonary function
is conductive to the reduction of many cardiovascular
diseases; it also enhances the ability to work and facilitates the opposition to tiredness [3]. Cardiopulmonary
fitness is the ability of the system to deliver oxygen in
amounts which are essential for taking up effective
muscular work and prolonged physical activities. The
efficient functioning of cardiopulmonary system is important for delivering oxygen and nutritional substances
and removing unnecessary products of metabolism [4].
The aim of the research was to determine the character
and intensity of the exertion as well as energy expenditure among young women during an one-hour long
low-impact aerobics classes.
Methodology of the research
10 women leading an active way of life took part in the
research. Their anthropometrical indicators fitted in the
range for thin women aged 21–23 – Tab. 1 [5, 6].
Technology of performed measurements
The research was carried out in a gym and a physical research classroom of Chair of Physiology and
Biochemistry at University School of Physical Education
in Cracow.
The program of the research included 2 types of
tests: a laboratory exertion test in which the load has
gradually increased until the moment of the subjective feeling of inability to continue workout, as well as
HR observation during aerobics exercises in the gym.
Before the research was carried out, the basic biometrical parameters had been measured. The height of the
bodies was measured by means of an anthropometre,
whereas the mass of the bodies was taken with the help
of an electronic scale Tanita, made in Japan.
The test started with 2-minutes long warm-up on a
mechanical track with the speed of 6 km/h. The speed
of the track’s movements was increased 1 km/h every 2
consecutive minutes. During the exertion, the frequencies of the systoles (HR) and the respiratory parameters
such as V̇O2 (ml/kg), V̇O2 (l/min) were recorded. After
finishing the exertion, parameters were also measured
during 3 minutes of repose.
The second type of the research, the low-impact
aerobics exercises, lasted for 70 minutes and the following stages could be distinguished:
– 90 –
A simple method of assessment of energy expenditure of low-impact aerobic exercises
III stage – 10 minutes, (warm-up – simple exercises
based on elementary steps),
III stage – 40 minutes, (choreographic routine),
III stage – 15 minutes, (weight training of basic muscular groups),
IV stage – 5 minutes, (relaxation part, stretching).
The dynamics of changes in the frequency of the
systoles was measured with a versatile device Acurex
plus by Finnish company Polar-Electro. Microcomputers
(sport-testers) make it possible to constantly monitor
the heart’s work during each exertion. In the present
research, the microcomputers were used during both
track-tests and aerobics classes.
A computer program enabling the current monitoring of the results from a device by the Finnish company
Medicro OY had been applied in the registration and
analysis of the respiratory data. This device registers
the respiratory parameters. The heart’s work was monitored, its average size at different phases of exercising
was calculated and identical HR values during the tracktest were compared in order to estimate the burning of
calories from aerobics classes. The corresponding V̇O2
values were also recorded and they were subsequently
accepted as adequate to the performed workout during
4 stages of aerobics. The time of individual phases as
well as the adequate level of V̇O2 made it possible to estimate the global use of oxygen and, consequently, the
energy expenditure as well. It was also demonstrated
how the marked V̇O2 values and HR measured during
aerobics classes were shaped in relation to the maximum values. In this way, the values of the measured
parameters among the participants of the research and
their potential abilities were received and presented.
The material included in this research is represented by the results of 10 women – students of University
School of Physical Education in Cracow who lead an
active way of life most of the time. The average age of
women taking part in the research amounted to 22.5
years, the height – 166.5 cm, whereas the body’s mass
– 55.5 kg (Table 1).
Results
The frequency of the systoles (HR) during aerobics
classes made it possible to trace the dynamics of
changes of the heart’s work in particular stages of exertion.
The biggest difference in the heart’s rhythm was
recorded during the second part of aerobics classes
(choreographic routine) in which the average HR count
amounted to 143.6 beats per minute. The highest heartbeat at this stage was 192 beats per minute, whereas
the lowest equalled 106 beats per minute (Table 2).
The lower intensity was observed in parts I and II
of aerobics classes (warm-up and physical exercises)
No.
Age
Body height [cm]
Body mass
[kg]
FAT
[%]
1
24
177
56
25.0
2
22
160
49
20.5
3
23
176
59
24.5
4
22
163
60
33.5
5
25
170
64
30.0
6
22
159
49
21.5
7
21
168
50
21.5
8
22
162
55
26.5
9
22
158
45
17.0
10
22
172
68
38.0
x
22.5
166.5
55.5
25.8
SD
1.18
7.06
6.42
6.42
-
-
-
-
-
Table 1. Somatic characteristics of the group
– 91 –
Wanda Pilch, Łukasz Tota, Szczepan Wiecha, Dorota Ambroży
Table 2. The average frequency of heart rate in different parts of the aerobic
I part
No.
II part
III part
IV part
max
min
max
min
max
min
max
min
1
155
74
184
131
165
110
161
100
2
155
63
174
129
172
110
133
107
3
148
99
177
116
159
110
148
107
4
151
104
165
120
146
101
146
107
5
141
81
173
108
134
84
112
91
6
142
94
166
106
167
88
127
94
7
122
97
167
109
159
92
120
80
8
176
110
192
145
183
115
145
118
9
142
74
166
110
136
96
119
92
10
151
107
155
110
133
97
110
85
x
148,3
90,3
171,9
118,4
155,4
100,2
132,1
98,1
SD
13,74
16,16
10,58
12,81
17,36
10,70
17,27
11,74
in which the lowest average heart count totalled 111.3
beats per minute and 107.3 beats per minute, whereas
the highest average HR count amounted to 142.9 beats
per minute (Table 2).
During the graded track test, the maximum values
of the heart’s systoles and the minute consumption of
oxygen in global and relative frames were determined;
the time of the race and the run distance were registered. The highest relative value VO2 max equaled 50.0
ml/kg/min, whereas the lowest totalled 39.5 ml/kg/min.
The average count of the examined group was 45.4 ml/
kg/min. (Table 3).
Table 3. The maximal oxygen consumption and heart rate, time and distance during maximal aerobic test on a treadmill
V̇O2 max [ml/kg/
min]
V̇O2 max
[l/min]
HRmax [sk/min]
Time of run [min]
Distance
[m]
1
50.0
2.8
209
16.9
2496
2
45.2
2.47
198
15.0
2350
3
44.2
2.57
194
16.3
2407
4
39.8
2.66
205
15.1
2353
5
39.5
2.58
199
14.0
2140
6
46.4
2.43
187
12.5
1825
7
49.4
2.64
199
15.0
2357
8
47.3
2.73
215
15.6
2466
9
48.5
2.50
187
15.0
2343
10
43.5
3.11
197
15.5
2455
x
45.38
2.65
199
15.09
2319.2
SD
3.7
0.19
8.88
1.20
199.83
-
-
-
-
-
No.
– 92 –
A simple method of assessment of energy expenditure of low-impact aerobic exercises
Table 4. Comparison of heart rate on each stage of aerobics with the results obtained a speed run on a treadmill.
HR [1/min]
V [km/h]
No.
HRmax
HR1
HR2
HR3
HR4
V1
V2
V3
V4
1
128.3
151.4
135.7
129.5
6.5
7.0
6.5
6.5
209
2
111.3
157.1
131.8
121.0
6.5
8.0
7.0
6.5
198
3
130.2
149.4
133.0
117.4
8.0
9.0
8.0
6.0
194
4
130.6
140.0
124.1
125.5
6.5
7.0
6.5
6.5
205
5
122.1
133.4
109.1
102.0
6.5
6.5
6.0
6.0
199
6
127.8
141.1
121.2
115.7
6.5
7.5
6.5
6.5
187
7
117.9
133.9
121.3
104.3
6.5
7.0
6.5
6.0
199
8
142.9
164.4
142.0
129.3
7.5
8.5
7.5
6.5
215
9
109.7
132.9
107.3
104.3
6.5
7.5
6.0
6.0
187
10
131.3
132.2
118.6
94.5
7.0
7.0
6.5
6.0
197
x
125.2
143.5
124.4
114.3
6.8
7.5
6.7
6.29
199
SD
10.9
11.40
11.28
12.37
0.53
0.78
0.63
0.26
8.88
The average values of the heart’s systoles’ frequency calculated from 70-minute low-impact fitness
classes are close to those received during the graded
test with the race speed of 7 km/h (Table 4).
To determine the difficulty of the work carried out
by the examined women during aerobics, the bal-
ance sheet including the results from the track and
during the aerobics classes were compared. HRmax
and V̇O2 max V̇O2 max obtained during the track attempt with the average frequency of the heart’s systoles and corresponding oxygen consumption were compared (Table 5). The results suggest that the exercised
Table 5. Comparison of VO2 max and HR during aerobic, with maximal aerobic test performed on a treadmill
Aerobics
Treadmill
No.
%HRmax
V̇O2 max
HRmax
1
22.9
65.12
50.0
209
2
35.1
65.77
45.2
198
3
50.5
68.27
44.2
194
4
20.0
63.35
39.8
205
5
12.0
58.57
39.5
199
6
22.7
67.57
46.4
187
7
23.0
59.92
49.4
199
8
48.5
67.22
47.3
215
9
29.0
60.67
48.5
187
10
27.9
60.45
43.5
197
x
29.16
63.69
45.38
199
SD
12.3
3.57
3.7
8.88
-
-
-
-
-
% V̇O2 max
– 93 –
Wanda Pilch, Łukasz Tota, Szczepan Wiecha, Dorota Ambroży
Table 6. Cost of work (kcal) during low-impact aerobic
No.
I part
II part
III part
IV part
Total
1
15
284
40.5
7.5
347
2
15
288
67
10
380
3
64.5
314
97.5
17.5
493
4
15
120
15
5.0
155
5
10
100
8.25
2.75
121
6
12.5
240
19
5
276
7
25
180
37.5
6.5
249
8
20
338
30
22.5
410
9
28
228
45
12.5
313
10
28.5
234
37.5
7.5
337
x
26.35
232.6
39.72
9.67
308.35
SD
19.37
79.26
26.34
6.19
113.22
work can be clasified as a light one, because it was
calculated that demand for oxygen totaled on average
29.16% V̇O2 max. The average value HRmax for aerobics classes amounted to 63.7% HRmax obtained on
track (Table 5).
During the low-impact aerobics classes, the participants burnt off 308.4 ± 113.2 kcal on average. The
span of the result was considerable and it totaled as
much as 372 kcal. The highest value was 493 kcal,
the lowest 121 kcal. The analysis of the cost of work
at particular parts of classes points to the fact that the
biggest energy expenditure was reached in part II and
it equaled 232.6 kcal, whereas the lowest was reached
in part IV – 9.67 kcal. In both first and second examples
the individual span of results was very high: SD – 79.26
kcal and SD – 6.19 kcal (Table 6).
-
-
-
-
-
Discussion
The change of chemical energy included in energy
substrates into mechanical work carried out by a
person takes place with a specific efficiency. The
consumption of 1 litre of oxygen with RQ equal to 1
causes the production of energy corresponding to 5
kcal. The prolonged physical exertion executed below
the anaerobic threshold is powered at the expense of
changes during which most of the energy is freed from
oxidation of fatty acids, glucose and amino acids. The
sort of the used substrate of oxygen changes is de-
pendent upon the intensity and lasting of the exertion
as well as metabolic preferences of the muscle tissue.
The energy used to move comes from the complicated
chemical processes [11].
The high level of oxygen-related metabolic abilities
is needed not only for people actively involved in athletic sport. Few people realise that the growth of maximum speed of oxygen-related metabolism of muscles
enables the elderly or sick to go for a walk without much
exertion and function everyday in the society. In case of
the effective functioning of oxygen supply mechanism,
the resynthesis of high-energy phosphogenic compounds and glycogen takes place, which later results in
symptoms of tiredness [12, 13].
Physical exertion can be divided into hard, very
hard, moderate and light exertion depending on energy
expenditure [14]. Light exertion is characterised by energy expenditure which does not exceed 5 kcal/min,
whereas hard is defined as even exceeding 10 kcal/
min [7]. Having in mind those parameters, it can be observed that exertion after 70 minutes of the low-impact
aerobics exericses totaled not much than 4 kcal/min.
This result is characteristic for light kinds of exertion.
Nevertheless, it must be highlighted that differentation
of energy expenditure of the participants fluctuated between 121 and 493 kcal, but it did not exceed the moderate kind of exertion [14].
According to Kubica [7], energy expenditure in different sports can be subdivided into groups with light,
– 94 –
moderate, hard and very hard character. The foundation
of such division is connected with the number of kcal
which are burnt off or the oxygen taken. The exertion
which was reached by the examined participants of the
low-impact aerobics classes corresponds to the moderate work. It can be further compared to golf classes
where the average energy expenditure amounts to 300
kcal/h. Some of the participants with higher average
number of the burnt kcal could compare their exertion
to the race walking where the average exertion equals
550 kcal/h.
Jaskólski [14] characterizes sport classes in terms
of energy expenditure expressed in KJ/min in his work.
The numbers gained by the participants of the study fit
into the range of recreational activities 14.6–32.7 KJ/
min. These results can be compared to e.g. canoeing classes. He also presents energy expenditure in
different sports depending on the body mass and the
burnt kcal/min. The average body mass of the examined totalled 55 kg, and the number of the burnt kcal/
min: 4.4 kcal/min. Therefore, according to Jaskólski,
the reached exertion expenditure could be compared
to dancing classes (4.8 kcal/min) or, for people below
the average during the classes, to recreational cycling
(3.2 kcal/min).
By defining the size of the workout, Christensen
makes a reference not only to the number of kcal and,
consequently, the value of VO2, but also to the frequency of the heart’s work. The average HR reached by the
low-impact aerobics classes’ participants points to the
average load of the system. Taking into consideration
wide discrepancies of this parameter between the exercises, we conclude that among people with HR higher
than 125 beats per minute during the research, the load
was considerable [7].
Aerobics is classified as a modern gymnastic form
and defined as a form of exercises carried out to the
accompaniment of music. It requires from the exercising people not only good fitness but also co-ordination
of movements. Taking into account the energy expenditure of a dancer during particular dances, it undoubtedly depends on the character of the dance. The similar
correlation can be found during fitness classes.
As it has already been mentioned, nowadays there
are many types of aerobics classes. Considering their
energy expenditure, it should be taken into consideration that they differ in respect of pace, character, and
length of classes (what considerably varies them).
In the research done by Pilch et al. [10], the energy
expenditure of the low-impact aerobics classes was put
to simple assessment. The results of the research highlight the fact that taking into consideration the workout,
this type of aerobics is more demanding than the lowimpact one. The participants of the study burnt off 510
kcal on average with HR 148 beats per minute. There
was also a substantially higher consumption of oxygen:
1.71 l/min.
Judging from the aerobic effort point of view, the
measurements taken during low-impact aerobics classes, conducted according to the schedule in our own
research, proved beyond doubt the adequacy of terminology, since the pulse rate of examined participants
reached 70% of maximal pulse level.
Quite big differences in the obtained values of the
parameters demonstrate personal differences in exertion ability levels, as well as co-ordination and one’s
‘attitude to exercises’. The differences in the obtained
values point to the fact that there is a necessity to look
generally at the number of the burnt calories during aerobics classes. This results from presented research. In
the group of 10 people the differences in the obtained
energy expenditure values during the same classes
are so considerable that it can be claimed that the participants’ attitude and reliability have a great impact on
those values.
Conclusions
1. The analysis of HR and VO2 results obtained during the graded exertion test ‘until refusal’ will make
it possible to estimate the energy expenditure of
other exercises during which the exertion pulse is
marked.
2. During the low-impact aerobics classes the participants incurred energy expenditure amounting to
308 kcal on average.
3. The obtained results make it possible to suppose
that the low-impact aerobics is the exertion with the
oxygen character of metabolic changes.
-
-
-
-
-
A simple method of assessment of energy expenditure of low-impact aerobic exercises
– 95 –
Wanda Pilch, Łukasz Tota, Szczepan Wiecha, Dorota Ambroży
LITERATURE • PIŚMIENNICTWO
[8] Pilch W: Ocena wysiłku tancerzy podczas symulacji
zawodów tańca towarzyskiego w konkurencji tańców
latynoamerykańskich; in II Międzynarodowa Konferencja
Naukowa „Zdrowie: istota, diagnostyka i strategie zdrowotne w warunkach nauczania, pracy i sportu”, Krynica
Górska, 13–15.11.2003.
[9] Berry MJ, Cline CC, Berry CB, Davis M: A comparison
between two forms of aerobic dance and treadmill running.
Med Sci Sports Exerc, 1992; 24(8): 946–51.
[10] Pilch W, Wnorowski J, Szyguła Z: Prosta ocena wydatku
energetycznego podczas aerobiku high-impact. Medicina
Sportiva Practica, 2006; vol. 7, no. 3: 30–32.
[11] Borkowski J: Bioenergetyka i biochemia tlenowego wysiłku
fizycznego. Wrocław, AWF, 2003.
[12] Malarecki I: Zarys fizjologii wysiłku i treningu sportowego.
1995.
[13] Costil DL: Naukowe podstawy treningu długodystansowca. Sport Wyczynowy, 1976.
[14] Jaskólski A: Podstawy fizjologii wysiłku fizycznego. Wrocław, AWF, 2005.
-
-
-
-
-
[1] Oleksy-Mierzejewska D: Fitness – teoretyczne i metodyczne podstawy prowadzenia zajęć. Wydanie Monograficzne,
Katowice, 2002.
[2] De Angelis M, Vinciguerra G, Gasbarri A, Pacitti C. Oxygen
uptake, heart rate and blood lactate concentration diuring
a normal training session of an aerobic dance. Class J
Appl Physiol 1998; 78 (2): 121–127.
[3] Cooper K: Aerobics. New York, Bantom Books, 1968.
[4] Grant S, Armstrong G, Sutherland R. et al.: Physiological
and psychological responses to a university fitness session. Br J Sports Med 1993; 27 (3): 162–166.
[5] Chrzanowska M: Biologiczne i społeczne determinanty
rozwoju podskórnej tkanki tłuszczowej u dzieci i młodzieży.
Wydawnictwo Monograficzne, Kraków, AWF, 1992; 49.
[6] Szopa J: Zmienność ontogenetyczna, zróżnicowanie
środowiskowe oraz genetyczne uwarunkowania rozwoju
komponentów ciała w populacji wielkomiejskiej w wieku
7–62 lat. Wydawnictwo Monograficzne, Kraków, AWF,
1985; 22.
[7] Kubica R: Podstawy fizjologii pracy i wydolności fizycznej.
Wydawnictwo Skryptowe, Kraków, AWF, 1999.
– 96 –