caloric expenditure comparing pump, combat, rpm, step and running

Not your usual samba!

I happened to come across a paper that scientifically compared the energy expenditure to complete various aerobic classes to running at different speeds. For those of you who has a distaste for reading journals, here's my summary and (personal thoughts) on the paper.

1. BodyPump rates lower in calorie burn compared to BodyCombat, RPM, Step and running at about 8km/h.

2. The abstract does not mention duration of running that was compared to the aerobic classes, but assuming the time was standardised, it would be 55 minutes.

3. For running to be as effective in calorie burning as RPM, BodyCombat and Steps, the running speed has to between 8.05 to 8.37km/h for 55 minutes.

4. Logically, the heart rate can be increased more while doing BodyPump by carrying more weights, and since this study was done on women, guys, add on those plates to burn more!

5. Not too happy that they labelled BodyCombat as a dance >;o(

Here's the abstract of the said paper.

Journal of Strength Conditioning Research. 2006 Aug;20(3):593-6.

Analysis of the assessment of caloric expenditure in four modes of aerobic dance.

Rixon KP, Rehor PR, Bemben MG.

Center for Human Movement, University of Tasmania (Newham), Launceston, Australia.

Abstract

Aerobic dance has been purported to help with weight management; however, it is not known if various forms of dance are as effective as traditional modalities. This study estimated energy expenditure by heart rate for 28 women participating in 4 modes of aerobic dance (Bodycombat [i.e., TAEBO]; Pump; Step; and RPM [i.e., spinning]) compared to 2 running speeds. Pump had significantly (p < 0.01) lower energy expenditure (8.0 +/- 1.6 kcal.min(-1)) compared to the other classes (RPM: 9.9 +/- 1.9 kcal.min(-1); Step: 9.6 +/- 1.8 kcal.min(-1); and Bodycombat: 9.7 +/- 2.0 kcal.min(-1)) and running at 8.05 km.h(-1) (9.16 +/- 1.53 kcal.min(-1)). Also, Step (p < 0.01), Bodycombat (p < 0.01), and RPM (p < 0.01) had significantly higher caloric expenditures than running at 8.05 km.h(-1) but significantly lower than running at 8.37 km.h(-1) (10.30 +/- 1.72 kcal.min(-1)). In conclusion, RPM, Bodycombat, and Step aerobics were equally as effective as jogging between 8.05 and 8.37 km.h(-1), and they met American College of Sports Medicine guidelines for weight modification and maintenance. Additionally, heart rate assessment provided a quantitative method for estimating energy expenditure and the effectiveness of different aerobic programs.

arteo's preferred cardio workout: BodyCombat

I'm a self confessed Combat junkie and I am proud to admit that if I don't get my Combat fix for a few days, I'll get all the withdrawal jitters and restlessness. As a tribute to this programme that I am so thankful for in helping me shed pounds, here's an excerpt from the LesMills website about BODYCOMBAT™

LesMills BODYCOMBAT™

This fiercely energetic program is inspired by mixed martial arts and draws from a wide array of disciplines such as karate, boxing, taekwondo, tai chi and muay thai. During this ultimate warrior workout, you'll strike, punch, kick and kata your way through calories to superior cardio fitness. 

Duration

55 minutes

Average Calorie Burn

737 kcal

Benefits of joining BODYCOMBAT™:

• Gets you fighting fit and looking ripped
• Improves heart and lung function and reduces the risk of heart disease
• Tones and shapes key muscle groups
• Maximizes calorie burn during and after your workout
• Develops co-ordination and agility of a mized martial arts warrior
• Teaches you the moves of an elite martial arts expert
• Improves bone density
• Improves posture, core strength and stability
• Builds self-confidence, strength and power
• Keep pushing your limits with quarterly new releases

The Group Effect

Working out in a group gives you the confidence and support you need to unleash yourself - to enjoy your experience so it becomes addictive! Group exercise suits all fitness levels, no matter how fit you are. You'll gain strength from exercising with others and you'll motivate each other to work harder, and push yourself just a little more.

Visit the LesMills Webpage here.