Caloric Expenditure of Aerobic, Resistance, or Combined High-Intensity Interval Training Using a Hydraulic Resistance System in Healthy Men

Abstract

Although exercise regimens vary in content and duration, few studies have compared the caloric expenditure of multiple exercise modalities with the same duration. The purpose of this study was to compare the energy expenditure of single sessions of resistance, aerobic, and combined exercise with the same duration. Nine recreationally active men (age: 25 ± 7 years; height: 181.6 ± 7.6 cm; weight: 86.6 ± 7.5 kg) performed the following 4 exercises for 30 minutes: a resistance training session using 75% of their 1-repetition maximum (1RM), an endurance cycling session at 70% maximum heart rate (HRmax), an endurance treadmill session at 70% HRmax, and a high-intensity interval training (HIIT) session on a hydraulic resistance system (HRS) that included repeating intervals of 20 seconds at maximum effort followed by 40 seconds of rest. Total caloric expenditure, substrate use, heart rate (HR), and rating of perceived exertion (RPE) were recorded. Caloric expenditure was significantly (p ≤ 0.05) greater when exercising with the HRS (12.62 ± 2.36 kcal·min), compared with when exercising with weights (8.83 ± 1.55 kcal·min), treadmill (9.48 ± 1.30 kcal·min), and cycling (9.23 ± 1.25 kcal·min). The average HR was significantly (p ≤ 0.05) greater with the HRS (156 ± 9 b·min), compared with that using weights (138 ± 16 b·min), treadmill (137 ± 5 b·min), and cycle (138 ± 6 b·min). Similarly, the average RPE was significantly (p ≤ 0.05) higher with the HRS (16 ± 2), compared with that using weights (13 ± 2), treadmill (10 ± 2), and cycle (11 ± 1). These data suggest that individuals can burn more calories performing an HIIT session with an HRS than spending the same amount of time performing a steady-state exercise session. This form of exercise intervention may be beneficial to individuals who want to gain the benefits of both resistance and cardiovascular training but have limited time to dedicate to exercise.

Acute Physiological Responses to Strongman Training Compared to Traditional Strength Training

“…RST performed for sets and repetitions in our study is considered a form of high intensity exercise (9), these findings support such a view and suggest that ST may be considered high intensity. Carbohydrate expenditure was significantly elevated during both ST and RST when compared to resting, this is consistent with other research on high intensity exercise which has demonstrated it is primarily fuelled by glycogen (9). Carbohydrate expenditure has been shown to increase as exercise intensity increases (27).…”

High intensity interval training (hiit) promotes similar health benefits and weight-loss in a fraction of the time compared to steady-state cardio

“…Although it has been noted that there was also one study where HIIT burnt 25-30% more calories during the session doing 20 sec maximum effort 40 sec rest for 30 minutes -for 10 minutes actual work -compared to 30 minutes resistance training at 75 % of their 1RM, endurance cycling and endurance treadmill at 70% HRmax (Falcone et al, 2015) this hasn't been repeated elsewhere and could be attributed to the fact that recreationally active participants performed the exercises, not sedentary people and also to the unusually high number of work intervals in the protocol. Trapp et al, (2008) also found that 15 weeks of all-out HIIT three times a week for 20 minutes was superior to endurance work for reducing subcutaneous and abdominal fat mass in inactive women ( Figure 3).…”

“…For further field studies a higher number of participants and longer supervised times are needed to get really meaningful data and narrower confidence intervals (Heydari et al, 2012) (Figure 5). Even though it's a difficult form of exercise, those who adhered to it tend to score higher on the Physical Activity Enjoyment Scales (PAES) (Falcone et al, 2015;Kong et al, 2016;Roy et al, 2018).…”

“…It has been confirmed that SSC can promote metabolic and cardiovascular health and so have been at the forefront of weight, blood glucose (Warbourton, 2006b;Boutcher, 2011;Boule et al, 2001) and blood pressure control (Skutnik et al, 2016). HIIT has made claims to achieve similar results (Falcone et al, 2015;Jelleyman et al, 2015;Rognmo et al, 2004;Little et al, 2011) in just half (Hood et al, 2011, Garber et al, 2011 or one-third of the time (Skutnik et al, 2016). The idea of interval training is not a new concept, the Wingate protocol has been introduced for research purposes in 1974, however, nowadays there are lots of different types of high intensity interval trainings used.…”

The Effects of Interval Running Exercise on Acute Calorie Expenditure

“…Therefore, many studies were conducted to evaluate burning more calories according to newer aerobic devices in traditional forms of aerobic exercise [9][10][11][12], and walking methods (modified forms of walking versus regular walking or walking versus running) [13][14][15][16].…”