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Which aerobic exercise mode is best?

Which aerobic exercise mode is best?. Compare each mode relative to the following criteria Degree of overload on cardiorespiratory system ( Consumer Reports Mar 2002, p 13)( Fitness Management August 2000, p 1-3) Relevance to fundamental movements and ADL’s

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Which aerobic exercise mode is best?

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  1. Which aerobic exercise mode is best? • Compare each mode relative to the following criteria • Degree of overload on cardiorespiratory system (Consumer Reports Mar 2002, p 13)(Fitness Management August 2000, p 1-3) • Relevance to fundamental movements and ADL’s • Proportion of total body musculature involved • Degree of compressive stress on femoral head and lumbar vertebral bodies (sites of most osteoporotic fractures) • Compressive stress on patella and knee joint • Range of motion and torque at hip, knee, and lumbar spine • Motivational features (comfort, user friendly, feedback, RPE) • Likelihood of continued usage • Cost • Other?

  2. Comparison of Aerobic Ex Modes:HR while exercising at similar RPE

  3. Comparison of Aerobic Ex Modes:VO2 while exercising at similar RPE

  4. Comparison of Aerobic Ex Modes: Vertical Ground Reaction Force

  5. Comparison of Aerobic Ex Modes:How long does it take to burn 200 calories?Consumer RepMarch 2002, p 13, citing data from MSSE August, 2001.19 subjects exercising at similar RPE’s

  6. Comparison of Health Rider and Treadmill on VO2 Max • From website: http://www.isu.edu/departments/dpot/research/healthrider.html • Methods: • Max ex bouts on each exercise type • 15 college males & 15 college females • Measured several variables indicative of overload on cardioresp system • VO2, VE, RER, Resp Rate, METS, HR, ratio of VO2/HR • Results: • Treadmill produced superior results for all variables, including VO2 max (53.8 ml/kg/min vs 38.1 ml/kg/min)

  7. Approximate Cost of Aerobic Exercise Equip at Rec Complex • Rowers $1,000 • Stationary Bikes (upright & recumb) $2500 • Elliptical exercisers $3200 • SciFit Total Body Crosstrainer $4000 • Stairstepping machines $4500 • Hybrid – Cybex Arctrainer $5000 • Treadmills $5000-$8000

  8. Cross-country ski simulators • Advantages • Potential for high energy expenditure • Good off-season training for skiing competition • Can talk or listen or watch • Non-impact • Disadvantages • Not easy to learn to use • Need to develop skill • None have capability to convert exercise effort into repeatable intensity • Most models have poor feedback on work intensity

  9. Stationary cycles • Advantages • Inexpensive, compact, portable • Can listen, talk, and watch • No heel-strike forces (.6 g) • Good feedback on work rate and energy expenditure • Easy to use • Disadvantages • Sore butt can be a problem • Boring • Only works the legs – those with poorly conditioned leg muscles will fatigue quickly • Low carryover to ADL’s • Higher RPE than treadmill or ellipticals

  10. Treadmills • Advantages • Good carryover to locomotion • Can get good aerobic overload • Can control speed and slope and can be programmable and reproducible • Weight bearing – high GRF’s • Easy to learn how to use • Greatest incidence of use in homes • Lower RPE than most other aerobic ex machines • Disadvantages • Expensive • Impacts and high VGRF may exacerbate lower extremity problems • Not portable and compact • Noisy

  11. Hybrid: Elliptical Exercisers • Advantages • Can get good aerobic overload • Cheaper than treadmills & stepping machines • Lower RPE for same workout intensity • Low impact – less stress on lower extremities while allowing a weight-bearing exercise • Easy and safe to use • No motor- less noisy than treadmills • Can control speed and slope and can be programmable and reproducible • Disadvantages • Low impact and lower VGRF than treadmills • Movement is less similar to normal locomotion pattern than treadmills • Many models do not allow sufficient stride length for taller people

  12. Rowing machines • Advantages • Uses large muscle mass than cycling • Greater energy energy expenditure than cycling • Can talk or listen or watch • Non-impact • Cheap • Easy to learn how to use • Disadvantages • Limited capability for incrementing and reproducing workload • Untrained rowers may fatigue quickly • Low carryover to ADL

  13. Stepping machines • Advantages • Low impact • Can talk or listen or watch • Easy to learn how to use • Relatively inexpensive • Disadvantages • High knee torque and patellar compressive forces (hard on knees) • Minimal trunk and upper body involvement • Can be boring

  14. Exercise Equip of Questionable Value • Devices which purport to provide great benefits with little effort • Devices to vibrate, melt, or massage away fat • Stretching, pulling, or pushing devices • Wearing or carrying weights • Others that you can think of?

  15. Other websites on exercise equipment • Source for exercise equipment: • Fitnessquest home page • http://www.exerlopers.com/ • Sites including exercise equipment research : • ISU Dept of OT • Precor research page • Sportscience journal

  16. Methods for Resistive Equipment Selection • Apply relevant scientific principles to evaluate claims • Biomechanical • Physiological • Psychological • Use it yourself at conferences or health clubs • Product reviews in fitness magazines (Club Industry, Athletic Business, Fitness Management) • Try it yourself and take a tall or short person with you • Consult with experts who supervise its use, or other professionals (e.g., professors in area of expertise) • Look at research available, if any • Evaluate quality of research • Who sponsored research? • Peer-reviewed presentation?

  17. Relevant Questions for Resistive Equipment Selection (Criteria) • Can you apply specificity principles appropriately? • Type of contraction, movement pattern, speed • Carryover to living in gravitational environment? • Is resistance enough to accomodate your strength? • Does it fit different sized people? • Is it safe? • Is it uncomplicated to use (user friendly) • Is there scientific evidence to support manufacturer’s claims? • Does the equipment follow a normal neuromuscular pattern? • If variable resistance, does resistance follow normal strength-position curve? • Does it have motivation-enhancing features?

  18. Resistive Exercise Equipment • Simple and handy devices (plastic bottles, rubber tubing, springs) • adv - cheap, convenient • disadv - no versatility in direction, force, speed • Constant resistance training devices (free wts, body wt) • adv – convenient to use, cheap, balance needed, portable, motivation • disadv - safety, inconvenient to change wts, no versatility indirection, speed • Gravity-dependent resistance machines (circular pulleys) • adv - safety, convenient to change wts, versatility in force direction, motivation • disadv - cost, balance not required

  19. Gravity-dependent Resistance Wt Machine Concentric and eccentric contraction of agonists only!

  20. Resistive Equipment (cont’d) • Variable resistance wt machine (CAMS or roller on bar) • adv - variable resistance as well as direction of force app, motivation • disadv - cost, no versatility in speed • Isokinetic devices (same speed) • Adv - speed specific, vary force during movement (great for rehab) • Disadv – most devices involve only concentric contractions, motivation, cost • Computer-assisted devices (can control either speed or resistance) • adv - variable resistance & speed, motivation, permanent record • disadv - cost

  21. Variable Resistance Weight Machine Concentric and eccentric contraction of agonists only!

  22. ComputerizedExercise Machine Agonists and antagonists Concentric contraction only!

  23. Pneumatic Resistance(air, two-way) Agonists and antagonists Concentric contraction only!

  24. Isokinetic (accomodating) Resistance (one-way) Agonists concentric contraction only!

  25. Hydraulic Resistance Agonists and antagonists Concentric contraction only!

  26. Elastic Resistance Agonists only, concentric & eccentric contraction Bowflex: Soloflex:

  27. Exercise Equipment of Questionable Value • Devices to vibrate, melt, or massage away fat • Stretching, pulling, or pushing devices • Wearing or carrying weights • Evaluation of several types of ex equip: • American Council on Exercise Research Page • Fitness Equipment: Index • Exerlopers Fitness Systems - Home Page • Electrical Muscle Stimulator • Source for purchasing exercise equipment: • Fitnessquest home page

  28. Approximate Costs of Resistive Ex Equip • Free weights • Benches $660; dumbbell set $1,300; Rack for dumbbells $585; Olumpic weight set $1,650 • Plate loaded weight machines - $1,500-$1,700 • VRI station (variable resistance one axis) - $1,700-$3,900 • VRII station (variable resistance, 2 axes) - $2,300-$4,000 • Isokinetic (accomodating resistance) - $10,000 • Computer-controlled - $20,000

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