CARDIOVASCULAR AND METABOLIC DEMANDS OF THE TRX® METABOLIC BLAST WORKOUT WITH A SUSPENSION TRAINER® Ronald L. Snarr Jr., B.S., CSCS; Emily Witte, B.S.; Christopher T. Jenkins, B.S.; Michael R. Esco, Ph.D., CSCS*D Human Performance Lab, Auburn University at Montgomery, Montgomery, AL HUMAN PERFORMANCE LABORATORY Abstract Purpose Methods Results, cont. Recent trends in fitness have emphasized high-intensity resistance training programs, functional programming, and stability training. The TRX® Metabolic Blast workout was designed to incorporate these trends with the introduction of a suspension device to a rapid, anaerobic workout program. However, there is very little research about the demands these types of workouts place on the body. PURPOSE: The purpose of this investigation was to determine the cardiovascular demands and metabolic cost of a high-intensity workout with a suspension device in semi- to highly-trained individuals. METHODS: Twelve apparently healthy men (n=9) and women (n=3), mean age = 24.93 ± 3.73, volunteered to participate in this study. All participants performed the TRX® Metabolic Blast, a pre-programmed, 9.25 minute metabolic workout, consisting of nine exercises performed with a suspension device, followed by a 1 minute cardio sprint on the treadmill. During testing, subjects wore a portable metabolic analyzer (COSMED®K4b2) and a Polar® heart rate monitor. The metabolic analyzer was used to determine volume of oxygen consumed (VO2) and rate of caloric expenditure (kcals.min-1). RESULTS: The results demonstrated that the TRX® Metabolic Blast resulted in an average heart rate of 152 ± 14.17 beats.min-1, or 85.20 ± 5.64% HRmax. Additionally, the workout produced an average VO2 of 23.92 ± 3.14 ml.kg-1.min-1, which was 56.57 ± 5.71% VO2max. Total caloric expenditure for the Metabolic Blast resulted in 95.57 ± 18.42 kcals.min-1, or approximately 10.33 kcals.min-1. Overall, average MET levels for the workout were equal to 6.83 ± 0.90. CONCLUSION: The results of this investigation suggest that the TRX® Metabolic Blast could be classified as “moderate intensity” exercise according to the established American College of Sports Medicine guidelines. However, the workout elicited a high percentage of HRmax, perhaps due to the anaerobic capacity needed to perform a high volume of resistance training exercises. PRACTICAL APPLICATIONS: With the increasing fitness trend favoring high-intensity interval training (HIIT) programs, the TRX® Metabolic Blast generates a comparable caloric expenditure to traditional modes of exercise (e.g., resistance training (8-10 kcals.min-1), running (12-22 kcals.min-1), and cycling (10 - 15 kcals.min-1), etc.). However, with a moderate percentage of VO2max elicited during the workout, cardiovascular adaptations may not be seen in semi- to highly-trained individuals. The purpose of this investigation was to determine the cardiovascular demands and metabolic cost of a high-intensity workout with a suspension device in semi- to highly-trained individuals. Criterion VO2max was determined via the portable metabolic analyzer and maximal graded treadmill testing (GXT). The GXT was completed on a Trackmaster treadmill (Full Vision, Inc., Carrollton, TX) to determine VO2max. The Bruce protocol was used which involved a series of 3-minute stages with consecutive increases in speed and grade until at least two of the following criteria occurred: a plateau in VO2 (± 2 ml.kg-1.min-1) with increasing work rate; respiratory exchange ratio > 1.15; heart rate within 10 beats of age predicted maximum (220 – age); or volitional fatigue. Heart rate was monitored during the test by a Polar electronic heart monitor. A standard sphygmomanometer and stethoscope were used to measure blood pressure during the last 45 seconds of each stage. Table 2. Caloric Expenditure and Cardiovascular results ALL SUBJECTS (mean ± SD) MEN WOMEN HRavg (bpm) 152 ± 14.17 149.67 ± 13.54 143 ± 3.00 %HRmax 85.2 ± 5.64 84.10 ± 3.98 79.70 ± 3.44 VO2avg (ml.kg-1.min-1) 23.92 ± 3.14 25.10 ± 3.33 22.07 ± 1.81 %VO2max 55.97 ± 5.82 56.14 ± 6.05 55.45 ± 6.30 MET’s 6.83 ± 0.90 7.16 ± 0.96 6.29 ± 0.53 Kcals.min-1 10.33 ± 2.0 11.22 ± 1.70 8.56 ± 1.21 Total Caloric Expenditure (kcals) 95.57 ± 18.42 103.76 ± 15.77 79.20 ± 11.21 Methods Subjects Twelve apparently healthy men (n=9) and women (n=3), mean age = 24.93 ± 3.73, volunteered to participate in this study. Descriptive statistics for all participants are provided in Table 1. This study was approved by the Institutional Review Board for Human Participants, and written informed consent was obtained from each subject. Table 1. Descriptive Characteristics (n = 12) MEN (mean ± SD) WOMEN (mean ± SD) Height (cm) 179.1 ± 8.61 173.8 ± 5.50 Weight (kg) 83.3 ± 9.49 71 ± 2.0 BMI (kg/m2) 25.32 ± 2.23 22.79 ± 2.23 Conclusions The results of this investigation suggest that the TRX® Metabolic Blast could be classified as “moderate to high intensity” exercise according to the established American College of Sports Medicine guidelines. The workout elicited a high percentage of HRmax, perhaps due to the anaerobic capacity needed to perform a high volume of resistance training exercises. However, with a moderate percentage of VO2max elicited during the workout, cardiovascular adaptations may not be seen in semi- to highly-trained individuals. Procedures All participants performed the TRX® Metabolic Blast, a pre-programmed, 9 minute metabolic workout, consisting of nine exercises performed with a suspension device. The nine exercises performed included: atomic oblique push-ups, side planks, sprinter starts, chest press, single-leg squat hops, kneeling roll-out, reverse T & Y deltoid fly, back row, and hamstring curls. Once all exercises were completed, subjects completed a 1 minute cardio sprint on the treadmill. All exercises were performed for 30 seconds each, with a 15 second rest between exercises. During testing, subjects wore a portable metabolic analyzer (COSMED®K4b2, Rome, Italy) and a Polar® heart rate monitor (Polar Electro Oy, Kemple, Finland). The metabolic analyzer was used to determine volume of oxygen consumed (VO2) and rate of caloric expenditure (kcals.min-1). Practical Applications With the increasing fitness trend favoring high-intensity interval training (HIIT) programs, the TRX® Metabolic Blast generates a comparable caloric expenditure to traditional modes of exercise (e.g., resistance training (8-10 kcals.min-1), running (12-22 kcals.min-1), and cycling (10 - 15 kcals.min-1), etc.). Therefore, this short pre-programmed workout may provide an adequate stimulus in terms of weight training capabilities, by using an individuals’ own bodyweight as resistance. This time-efficient workout may also be used to expend a significant amount of calories for those individuals’ attempting to lose or maintain weight. Results References Introduction The results demonstrated that the TRX® Metabolic Blast resulted in an average heart rate of 152 ± 14.17 beats.min-1, or 85.20 ± 5.64% HRmax. Additionally, the workout produced an average VO2 of 23.92 ± 3.14 ml.kg-1.min-1, which was 56.57 ± 5.71% VO2max. Total caloric expenditure for the Metabolic Blast resulted in 95.57 ± 18.42 kcals.min-1, or approximately 10.33 kcals.min-1. Overall, average MET levels for the workout were equal to 6.83 ± 0.90. Results are provided in Table 2. 2011 ACSM: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise Farrar RE, Mayhew JL, Koch AJ. Oxygen cost of kettlebell swings. J Strength Cond Res 24(4):1034-1036, 2010. Beckham SG, Earnest CP. Metabolic cost of free weight circuit weight training. J Sports Med Phys Fitness 40: 118-125, 2000. Monteiro AG, Alveno DA, Prado M, Monteiro GA, Ugrinowitsch C, Aoki MS, Picarro IC. Acute physiological responses to different circuit training protocols. J Sports Med Phys Fitness 48: 438-442, 2008. A suspension device is a simple system that leverages an individuals’ own bodyweight to perform exercises. Recent trends in fitness have emphasized high-intensity resistance training programs, functional programming, and stability training. The TRX® Metabolic Blast workout was designed to incorporate these trends with the introduction of a suspension device to a rapid, anaerobic workout program. However, there is minimal research to date on the physiological and metabolic effects of this fast growing type of training. This presentation was funded by the Student Government Association and Research Council at Auburn University Montgomery