Metabolic Demands of Yoga at Varying Tempos and Compared With Walking

2019 ◽  
Vol 16 (7) ◽  
pp. 575-580
Author(s):  
J. Luke Pryor ◽  
Brittany Christensen ◽  
Catherine G. R. Jackson ◽  
Stephanie Moore-Reed
Keyword(s):  
Perceived Exertion ◽  
Exercise Program ◽  
Treadmill Walking ◽  
Rating Of Perceived Exertion ◽  
Moderate Intensity ◽  
Yoga Practice ◽  
Moderate Intensity Exercise ◽  
Obese Adults ◽  
Metabolic Equivalents

Background: Yoga is a popular alternative to walking, but the tempo at which asanas must be performed to elicit comparable metabolic and cardiorespiratory demands is unknown. Therefore, the authors aim to compare the metabolic demands of moderate-intensity walking to Surya Namaskar yoga performed at varying tempos. Methods: Inactive obese adults with limited prior yoga experience (n = 10) completed 10 minutes of treadmill walking at a self-selected pace (rating of perceived exertion = 12–13) and three, 10-minute bouts of yoga at a low (6 s/pose; LSUN), medium (4 s/pose; MSUN), and high (3 s/pose; HSUN) tempo with 10-minutes rest between exercise bouts. Results: Mean metabolic equivalents observed in MSUN (3.64 [0.607]), HSUN (4.22 [0.459]), and treadmill (5.29 [1.147]) were greater than 3.0 (P ≤ .01), but not LSUN (3.28 [0.529], P = .13). Treadmill elicited greater caloric and kilocaloric expenditure (1.36 [0.23] L·min−1; 64 [11] kcal) than LSUN (0.87 [0.24] L·min−1; 39 [11] kcal) and MSUN (1.00 [0.29] L·min−1; 45 [13] kcal) (P ≤ .01). Absolute between yoga tempos were not different, but relative was higher in HSUN (14.89 [1.74] mL·min−1·kg) versus LSUN (11.39 [1.83] mL·min−1·kg) (P = .02). Conclusions: Yoga can meet (LSUN) or exceed (MSUN and HSUN) moderate-intensity exercise recommendations. For unfit or obese populations, varying tempos of yoga practice may serve as a lower-impact option for beginning an exercise program.

scholarly journals Objective and subjective measures of exercise intensity during thermo-neutral and hot yoga

2018 ◽  
Vol 43 (4) ◽  
pp. 397-402 ◽  
Author(s):  
Corinne N. Boyd ◽  
Stephanie M. Lannan ◽  
Micah N. Zuhl ◽  
Ricardo Mora-Rodriguez ◽  
Rachael K. Nelson
Keyword(s):  
Oxygen Consumption ◽  
Light Intensity ◽  
Exercise Intensity ◽  
Perceived Exertion ◽  
Maximal Oxygen Consumption ◽  
Rating Of Perceived Exertion ◽  
Moderate Intensity ◽  
Subjective Measures ◽  
Moderate Intensity Exercise ◽  
Constant Intensity

While hot yoga has gained enormous popularity in recent years, owing in part to increased environmental challenge associated with exercise in the heat, it is not clear whether hot yoga is more vigorous than thermo-neutral yoga. Therefore, the aim of this study was to determine objective and subjective measures of exercise intensity during constant intensity yoga in a hot and thermo-neutral environment. Using a randomized, crossover design, 14 participants completed 2 identical ∼20-min yoga sessions in a hot (35.3 ± 0.8 °C; humidity: 20.5% ± 1.4%) and thermo-neutral (22.1 ± 0.2 °C; humidity: 27.8% ± 1.6%) environment. Oxygen consumption and heart rate (HR) were recorded as objective measures (percentage of maximal oxygen consumption and percentage of maximal HR (%HRmax)) and rating of perceived exertion (RPE) was recorded as a subjective measure of exercise intensity. There was no difference in exercise intensity based on percentage of maximal oxygen consumption during hot versus thermo-neutral yoga (30.9% ± 2.3% vs. 30.5% ± 1.8%, p = 0.68). However, exercise intensity was significantly higher during hot versus thermo-neutral yoga based on %HRmax (67.0% ± 2.3% vs. 60.8% ± 1.9%, p = 0.01) and RPE (12 ± 1 vs. 11 ± 1, p = 0.04). According to established exercise intensities, hot yoga was classified as light-intensity exercise based on percentage of maximal oxygen consumption but moderate-intensity exercise based on %HRmax and RPE while thermo-neutral yoga was classified as light-intensity exercise based on percentage of maximal oxygen uptake, %HRmax, and RPE. Despite the added hemodynamic stress and perception that yoga is more strenuous in a hot environment, we observed similar oxygen consumption during hot versus thermo-neutral yoga, classifying both exercise modalities as light-intensity exercise.

scholarly journals Comparison of College Students’ Energy Expenditure, Physical Activity, and Enjoyment during Exergaming and Traditional Exercise

2018 ◽  
Vol 7 (11) ◽  
pp. 433 ◽  
Author(s):  
Daniel McDonough ◽  
Zachary Pope ◽  
Nan Zeng ◽  
Jung Lee ◽  
Zan Gao
Keyword(s):  
Physical Activity ◽  
College Students ◽  
Energy Expenditure ◽  
Perceived Exertion ◽  
Treadmill Exercise ◽  
Vigorous Physical Activity ◽  
Treadmill Walking ◽  
Rating Of Perceived Exertion ◽  
Intensity Level ◽  
Metabolic Equivalents

This study evaluated the effects of exergaming on college students’ energy expenditure (EE), moderate-to-vigorous physical activity (MVPA), light physical activity (LPA), rating of perceived exertion (RPE), and enjoyment compared to traditional treadmill exercise, and sex differences. Sixty college students (30 female; X ¯ age = 23.6 ± 4.1 years) completed three 20-min exercise sessions on Xbox 360 Kinect Just Dance (Microsoft, Redmond, WA, USA), Xbox 360 Kinect Reflex Ridge (Microsoft, Redmond, WA, USA), and treadmill walking. Their EE and PA were assessed by ActiGraph accelerometers (ActiGraph Co.; Pensacola, FL, USA); RPE every four min; enjoyment via an established scale. Significant exercise-type by sex interaction effects were observed for RPE (p < 0.01): females reported significantly lower RPE during exergaming sessions but significantly higher RPE during treadmill walking. Results revealed significant main effects for all outcomes between exercise sessions (all p < 0.01): treadmill walking resulted in significantly higher metabolic equivalents (METs), MVPA, and EE (p < 0 .01), yet lower LPA (p < 0.01), compared to the two exergaming sessions. Participants’ RPE was significantly higher during treadmill walking than during exergaming sessions, with exergaming eliciting significantly higher enjoyment (all p < 0.01). College students find exergaming more enjoyable and report lower RPE compared to traditional treadmill exercise, though not yet matching the moderate physiological intensity level.

Prescribing high-intensity interval exercise by RPE in individuals with type 2 diabetes: metabolic and hemodynamic responses

2019 ◽  
Vol 44 (4) ◽  
pp. 348-356 ◽  
Author(s):  
Ariane Aparecida Viana ◽  
Bianca Fernandes ◽  
Cristian Alvarez ◽  
Guilherme Veiga Guimarães ◽  
Emmanuel Gomes Ciolac
Keyword(s):  
Type 2 Diabetes ◽  
High Intensity ◽  
Perceived Exertion ◽  
Random Order ◽  
Rating Of Perceived Exertion ◽  
Moderate Intensity ◽  
Moderate Intensity Exercise ◽  
Interval Exercise ◽  
High Intensity Interval

We tested the hypothesis that rating of perceived exertion (RPE) is a tool as efficient as the heart rate (HR) response to the cardiopulmonary exercise test (CPX) for prescribing and self-regulating high-intensity interval exercise (HIIE), and that metabolic and hemodynamic response to HIIE is superior than to continuous moderate-intensity exercise (MICE) in individuals with type 2 diabetes mellitus (T2DM). Eleven participants (age = 52.3 ± 3 years) underwent HIIE prescribed and self-regulated by RPE (HIIERPE; 25 min), HIIE prescribed and regulated by an individual’s HR response to CPX (HIIEHR; 25 min), MICE prescribed and self-regulated by RPE (30 min) and control (30 min of seated resting) intervention in random order. HR, blood pressure (BP), capillary glucose, endothelial reactivity, and carotid-femoral pulse wave velocity were assessed before, immediately after, and 45 min after each intervention. Exercise HR, speed, and distance were measured during exercise sessions. Twenty-four-hour ambulatory BP was measured after each intervention. Exercise HR, speed, and distance were similar between HIIERPE and HIIEHR. BP response was not different among HIIERPE, HIIEHR, and MICE. Capillary glycaemia reduction was greater (P < 0.05) after HIIERPE (48.6 ± 9.6 mg/dL) and HIIEHR (47.2 ± 9.5 mg/dL) than MICE (29.5 ± 11.5 mg/dL). Reduction (P < 0.05) in 24-h (6.7 ± 2.2 mm Hg) and tendency toward reduction (P = 0.06) in daytime systolic (7.0 ± 2.5 mm Hg) ambulatory BP were found only after HIIERPE. These results suggest that HIIE is superior to MICE for reducing glycaemia and ambulatory BP, and that the 6–20 RPE scale is a useful tool for prescribing and self-regulating HIIE in individuals with T2DM.

scholarly journals Cadence (steps/min) and relative intensity in 21 to 60-year-olds: the CADENCE-adults study

2021 ◽  
Vol 18 (1) ◽  
Author(s):  
Cayla R. McAvoy ◽  
Christopher C. Moore ◽  
Elroy J. Aguiar ◽  
Scott W. Ducharme ◽  
John M. Schuna ◽  
...  
Keyword(s):  
Perceived Exertion ◽  
Age Groups ◽  
Rating Of Perceived Exertion ◽  
Analytical Models ◽  
Moderate Intensity ◽  
Predictive Values ◽  
Metabolic Equivalents ◽  
Trade Offs ◽  
Vigorous Intensity ◽  
Optimal Cadence

Abstract Background Heuristic cadence (steps/min) thresholds of ≥100 and ≥ 130 steps/min correspond with absolutely-defined moderate (3 metabolic equivalents [METs]; 1 MET = 3.5 mL O2·kg− 1·min− 1) and vigorous (6 METs) intensity, respectively. Scarce evidence informs cadence thresholds for relatively-defined moderate (≥ 64% heart rate maximum [HRmax = 220-age], ≥ 40%HR reserve [HRR = HRmax -HRresting, and ≥ 12 Rating of Perceived Exertion [RPE]); or vigorous intensity (≥ 77%HRmax, ≥ 60%HRR, and ≥ 14 RPE). Purpose To identify heuristic cadence thresholds corresponding with relatively-defined moderate and vigorous intensity in 21–60-year-olds. Methods In this cross-sectional study, 157 adults (40.4 ± 11.5 years; 50.6% men) completed up to twelve 5-min treadmill bouts, beginning at 0.5 mph and increasing by 0.5 mph. Steps were directly observed, HR was measured with chest-worn monitors, and RPE was queried in the final minute of each bout. Segmented mixed model regression and Receiver Operating Characteristic (ROC) curve analyses identified optimal cadence thresholds, stratified by age (21–30, 31–40, 41–50, and 51–60 years). Reconciliation of the two analytical models, including trade-offs between sensitivity, specificity, positive and negative predictive values, and overall accuracy, yielded final heuristic cadences. Results Across all moderate intensity indicators, the segmented regression models estimated optimal cadence thresholds ranging from 123.8–127.5 (ages 21–30), 121.3–126.0 (ages 31–40), 117.7–122.7 (ages 41–50), and 113.3–116.1 steps/min (ages 51–60). Corresponding values for vigorous intensity were 140.3–144.1, 140.2–142.6, 139.3–143.6, and 131.6–132.8 steps/min, respectively. ROC analysis estimated chronologically-arranged age groups’ cadence thresholds ranging from 114.5–118, 113.5–114.5, 104.6–112.9, and 103.6–106.0 across all moderate intensity indicators, and 127.5, 121.5, 117.2–123.2, and 113.0 steps/min, respectively, for vigorous intensity. Conclusions Heuristic cadence thresholds corresponding to relatively-defined moderate intensity for the chronologically-arranged age groups were ≥ 120, 120, 115, and 105 steps/min, regardless of the intensity indicator (i.e., % HRmax, %HRR, or RPE). Corresponding heuristic values for vigorous intensity indicators were ≥ 135, 130, 125, and 120 steps/min. These cadences are useful for predicting/programming intensity aligned with age-associated differences in physiological response to, and perceived experiences of, moderate and/or vigorous intensity. Trial registration Clinicaltrials.gov NCT02650258. Registered 24 December 2015.

scholarly journals Mouth rinsing with a sweet solution increases energy expenditure and decreases appetite during 60 min of self-regulated walking exercise

2016 ◽  
Vol 41 (12) ◽  
pp. 1255-1261 ◽  
Author(s):  
Kevin Deighton ◽  
Lauren Duckworth ◽  
Jamie Matu ◽  
Matthew Suter ◽  
Charlotte Fletcher ◽  
...  
Keyword(s):  
Energy Expenditure ◽  
Perceived Exertion ◽  
Rating Of Perceived Exertion ◽  
Energy Deficit ◽  
Walking Distance ◽  
Moderate Intensity ◽  
Moderate Intensity Exercise ◽  
Walking Exercise ◽  
Experimental Trials ◽  
Mouth Rinsing

Carbohydrate mouth rinsing can improve endurance exercise performance and is most ergogenic when exercise is completed in the fasted state. This strategy may also be beneficial to increase exercise capacity and the energy deficit achieved during moderate-intensity exercise relevant to weight control when performed after an overnight fast. Eighteen healthy men (mean (SD); age, 23 (4) years; body mass index, 23.1 (2.4) kg·m−2) completed a familiarisation trial and 3 experimental trials. After an overnight fast, participants performed 60 min of treadmill walking at a speed that equated to a rating of perceived exertion of 13 (“fairly hard”). Participants manually adjusted the treadmill speed to maintain this exertion. Mouth rinses for the experimental trials contained either a 6.4% maltodextrin solution with sweetener (CHO), a taste-matched placebo (PLA), or water (WAT). Appetite ratings were collected using visual analogue scales and exercise energy expenditure and substrate oxidation were calculated from online gas analysis. Increased walking distance during CHO and PLA induced greater energy expenditure compared with WAT (mean difference (90% confidence interval); 79 (60) kJ, P = 0.035, d = 0.24; and 90 (63) kJ, P = 0.024, d = 0.27, respectively). Appetite area under the curve was lower in CHO and PLA than WAT (8 (6) mm, P = 0.042, d = 0.43; and 6 (8) mm, P = 0.201, d = 0.32, respectively). Carbohydrate oxidation was higher in CHO than PLA and WAT (7.3 (6.7) g, P = 0.078, d = 0.47; and 10.1 (6.5) g, P = 0.015, d = 0.81, respectively). This study provides novel evidence that mouth rinsing with a sweetened solution may promote a greater energy deficit during moderate-exertion walking exercise by increasing energy expenditure and decreasing appetite. A placebo effect may have contributed to these benefits.

scholarly journals Walking cadence (steps/min) and intensity in 41 to 60-year-old adults: the CADENCE-adults study

2020 ◽  
Vol 17 (1) ◽  
Author(s):  
Catrine Tudor-Locke ◽  
Scott W. Ducharme ◽  
Elroy J. Aguiar ◽  
John M. Schuna ◽  
Tiago V. Barreira ◽  
...  
Keyword(s):  
Classification Accuracy ◽  
Perceived Exertion ◽  
Middle Age ◽  
Rating Of Perceived Exertion ◽  
Moderate Intensity ◽  
Old Adults ◽  
Modeling Approaches ◽  
Metabolic Equivalents ◽  
Trade Offs ◽  
Optimal Cadence

Abstract Background In younger adults (i.e., those < 40 years of age) a walking cadence of 100 steps/min is a consistently supported threshold indicative of absolutely-defined moderate intensity ambulation (i.e., ≥ 3 metabolic equivalents; METs). Less is known about the cadence-intensity relationship in adults of middle-age. Purpose To establish heuristic (i.e., evidence-based, practical, rounded) cadence thresholds for absolutely-defined moderate (3 METs) and vigorous (6 METs) intensity in adults 41 to 60 years of age. Methods In this cross-sectional study, 80 healthy adults of middle-age (10 men and 10 women representing each 5-year age-group between 41 to 60 years; body mass index = 26.0 ± 4.0 kg/m2) walked on a treadmill for 5-min bouts beginning at 0.5 mph and increasing in 0.5 mph increments. Performance termination criteria included: 1) transitioning to running, 2) reaching 75% of age-predicted maximum heart rate, or 3) reporting a Borg rating of perceived exertion > 13. Cadence was directly observed (i.e., hand tallied). Intensity (i.e., oxygen uptake [VO2] mL/kg/min) was assessed with an indirect calorimeter and converted to METs (1 MET = 3.5 mL/kg/min). A combination of segmented regression and Receiver Operating Characteristic (ROC) modeling approaches was used to identify optimal cadence thresholds. Final heuristic thresholds were determined based on an evaluation of classification accuracy (sensitivity, specificity, positive and negative predictive value, overall accuracy). Results The regression model identified 101.7 (95% Predictive Interval [PI]: 54.9–110.6) and 132.1 (95% PI: 122.0–142.2) steps/min as optimal cadence thresholds for 3 METs and 6 METs, respectively. Corresponding values based on ROC models were 98.5 (95% Confidence Intervals [CI]: 97.1–104.9) and 117.3 (95% CI: 113.1–126.1) steps/min. Considering both modeling approaches, the selected heuristic thresholds for moderate and vigorous intensity were 100 and 130 steps/min, respectively. Conclusions Consistent with our previous report in 21 to 40-year-old adults, cadence thresholds of 100 and 130 steps/min emerged as heuristic values associated with 3 and 6 METs, respectively, in 41 to 60-year-old adults. These values were selected based on their utility for public health messaging and on the trade-offs in classification accuracy parameters from both statistical methods. Findings will need to be confirmed in older adults and in free-living settings.

scholarly journals Workload Accomplished in Phase III Cardiac Rehabilitation

2021 ◽  
Vol 6 (2) ◽  
pp. 47
Author(s):  
Katrina L. Schultz ◽  
Carl Foster ◽  
Kimberley Radtke ◽  
Susan Bramwell ◽  
Cristina Cortis ◽  
...  
Keyword(s):  
Sports Medicine ◽  
Perceived Exertion ◽  
Exercise Program ◽  
Rating Of Perceived Exertion ◽  
Phase Iii ◽  
Moderate Intensity ◽  
Reference Period ◽  
Exercise Programs ◽  
Exercise Load ◽  
Walking Exercise

Exercise training is an important component of clinical exercise programs. Although there are recognized guidelines for the amount of exercise to be accomplished (≥70,000 steps per week or ≥150 min per week at moderate intensity), there is virtually no documentation of how much exercise is actually accomplished in contemporary exercise programs. Having guidelines without evidence of whether they are being met is of limited value. We analyzed both the weekly step count and the session rating of perceived exertion (sRPE) of patients (n = 26) enrolled in a community clinical exercise (e.g., Phase III) program over a 3-week reference period. Step counts averaged 39,818 ± 18,612 per week, with 18% of the steps accomplished in the program and 82% of steps accomplished outside the program. Using the sRPE method, inside the program, the patients averaged 162.4 ± 93.1 min per week, at a sRPE of 12.5 ± 1.9 and a frequency of 1.8 ± 0.7 times per week, for a calculated exercise load of 2042.5 ± 1244.9 AU. Outside the program, the patients averaged 144.9 ± 126.4 min, at a sRPE of 11.8 ± 5.8 and a frequency of 2.4 ± 1.5 times per week, for a calculated exercise load of 1723.9 ± 1526.2 AU. The total exercise load using sRPE was 266.4 ± 170.8 min per week, at a sRPE of 12.6 ± 3.8, and frequency of 4.2 ± 1.1 times per week, for a calculated exercise load of 3359.8 ± 2145.9 AU. There was a non-linear relationship between steps per week and the sRPE derived training load, apparently attributable to the amount of non-walking exercise accomplished in the program. The results suggest that patients in a community clinical exercise program are achieving American College of Sports Medicine guidelines, based on the sRPE method, but are accomplishing less steps than recommended by guidelines.

Exercise metabolism during moderate-intensity exercise in children with cystic fibrosis following heavy-intensity exercise

2011 ◽  
Vol 36 (6) ◽  
pp. 920-927 ◽  
Author(s):  
Daniel Stevens ◽  
Patrick J. Oades ◽  
Neil Armstrong ◽  
Craig A. Williams
Keyword(s):  
Cystic Fibrosis ◽  
Perceived Exertion ◽  
Mixed Model ◽  
Cardiopulmonary Exercise Test ◽  
Rating Of Perceived Exertion ◽  
Moderate Intensity ◽  
Physical Work ◽  
Moderate Intensity Exercise ◽  
Exercise Metabolism ◽  
Significant Difference

Muscle metabolism is increased following exercise in healthy individuals, affecting exercise metabolism during subsequent physical work. We hypothesized that following heavy-intensity exercise (HIE), disease factors in children with cystic fibrosis (CF) would further exacerbate exercise metabolism and perceived exertion during subsequent exercise. Nineteen children with CF (age, 13.4 ± 3.1 years; 10 female) and 19 healthy controls (age, 13.8 ± 3.5 years; 10 female) performed 10 bouts of HIE interspersed with 1 min of recovery between each bout. Three minutes later participants completed a 10-min moderate-intensity exercise (MIE) test (test 1). The MIE test was subsequently repeated 1 h (test 2) and 24 h (test 3) later. Each MIE test was identical and participants exercised at individualized work rates, calibrated by an initial graded maximal cardiopulmonary exercise test, while metabolic and perceived exertion measurements were taken. Following HIE, mixed-model ANOVAs showed a significant difference in oxygen uptake (VO2) and rating of perceived exertion (RPE) between the 2 groups across the MIE tests (p < 0.01). In controls, VO2 (L·min–1) and RPE decreased significantly from test 1 to test 2 (p < 0.01) and test 2 to test 3 (p < 0.05). However, in children with CF, VO2 (L·min–1) increased significantly from test 1 to test 2 (p < 0.01), while RPE did not differ, both VO2 and RPE decreased significantly from test 2 to test 3 (p < 0.01). In conclusion, following HIE the metabolic and perceptual responses to MIE in both groups decreased 24 h later during test 3. These data show that children with mild-to-moderate CF have the capability to perform HIE and 24 h allows sufficient time for recovery.

Exercise Testing Reveals Everyday Physical Challenges of Bariatric Surgery Candidates

2017 ◽  
Vol 14 (12) ◽  
pp. 913-918 ◽  
Author(s):  
David B. Creel ◽  
Leslie M. Schuh ◽  
Robert L. Newton ◽  
Joseph J. Stote ◽  
Brenda M. Cacucci
Keyword(s):  
Bariatric Surgery ◽  
Body Mass Index ◽  
Body Mass ◽  
Exercise Tolerance ◽  
Perceived Exertion ◽  
Moderate Intensity ◽  
Moderate Intensity Exercise ◽  
Metabolic Equivalents ◽  
Treadmill Testing ◽  
Light Activity

Background: Few studies have quantified cardiorespiratory fitness among individuals seeking bariatric surgery. Treadmill testing allows researchers to determine exercise capacity through metabolic equivalents. These findings can assist clinicians in understanding patients’ capabilities to carry out various activities of daily living. The purpose of this study was to determine exercise tolerance and the variables associated with fitness, among individuals seeking bariatric surgery. Methods: Bariatric surgery candidates completed submaximal treadmill testing and provided ratings of perceived exertion. Each participant also completed questionnaires related to history of exercise, mood, and perceived barriers/benefits of exercise. Results: Over half of participants reported that exercise was “hard to very hard” before reaching 70% of heart rate reserve, and one-third of participants reported that exercise was “moderately hard” at less than 3 metabolic equivalents (light activity). Body mass index and age accounted for the majority of the variance in exercise tolerance, but athletic history, employment status, and perceived health benefits also contributed. Perceived benefit scores were higher than barrier scores. Conclusion: Categories commonly used to describe moderate-intensity exercise (3–6 metabolic equivalents) do not coincide with perceptions of intensity among many bariatric surgery candidates, especially those with a body mass index of 50 or more.

Sign in / Sign up

Export Citation Format

Share Document