|The Surge Performance Training HRS equipment is fancy and the training obviously intense, but will it trigger the adaptations you are looking for?|
In view of the fact that calories do count, when it comes to burning body fat, it's still worth taking a closer look at what Paul H. Falcone and his colleagues did. Why? Well, first of all they confirm that doing a single session of resistance, aerobic, and combined exercise can burn the same amount of energy, when they're performed with sufficient intensity.
Now this alone would not necessary warrant talking about it in a SuppVersity post. And yes, it was not the comparison of a resistance training at 75% of the repetition maximum (1RM) of the nine recreationally active men (25 ± 7 years; 181.6 ± 7.6 cm; 86.6 ± 7.5 kg) who participated in the study, an endurance cycling session that was performed at 70% maximum heart rate (maxHR) and an endurance treadmill session at 70% maxHR.
"HRS training? Never heard of it!?"
What really intrigued me was something the scientists describe as 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.
|Figure 1: Average caloric expenditure (kcal/h) in the four trials (Falcone. 2014)|
And in fact, the data in Figure 1 confirms: The caloric expenditure was significantly (p < 0.05) greater when exercising with the HRS (12.62 kcal/min ± 2.36), compared to weights (8.83 kcal/min ± 1.55), treadmill (9.48 kcal/min ± 1.30) and cycling (9.23 kcal/min ±1.25).
|With HRS it's one machine for all body parts. Take a look at the training video to get a better understanding of how this thing works | watch video!|
In that, the resistance is created by how (hard or fast) you either (push or pull) the exercise arms which controls oil flow through dual fluid cylinders. In other words: The harder you push the more the resistance increases.
- The aerobic exercises were performed on a treadmill (Woodway Desmo, Waukesha, WI) and cycle ergometer (Nordic Track, Logan, UT) for 30 minutes at 70% maximum heart rate as determined by the equation
220-Age Moderate as described by ACSM).
Throughout the treadmill session, HR was consistently monitored and treadmill velocity was adjusted accordingly if the subject’s heart rate was+/- 10 beats per minute.
Suggested read: Do we underestimate the ener- gy expenditure during lifting? Learn more!
Each exercise was performed for 20 seconds with 40 seconds of rest, thereby resulting in 32 exercises performed for a total of 32 minutes.
- The resistance training consisted of 6 exercises - squat,
chest press, leg extension, shoulder press, leg curl, seated row - at 3 sets of 10 repetitions each at 75%
1RM (Vigorous as described by ACSM).
Rest periods between sets lasted for 60 seconds, resulting in a total time of approximately 30 minutes. Subjects were maximally encouraged verbally by a researcher throughout each exercise, ensuring consistency.
What are the practical implications, then?
If you re-read the information on HRS training, you will realize that the biomechanics of classic and hydraulic resistance training are very different. With the former, the resistance decreases at the very moment the weight starts moving, with the latter, it increases - a difference of which the authors believe that it has implications for both, average and extraordinary gymrats:
|Figure 2: As a SuppVersity reader you're well aware that you must not misinterpret the high fatty acid oxidation during treadmill running as evidence of increased fat loss (Falcone. 2014)|
- For untrained men who want to improve their health and/or body composition, the HRS provides a workout that combines the benefits of aerobic and resistance training. An individual can burn more calories performing HRS compared to other typical exercise modalities and intensities. Also, individuals can effectively burn calories performing a typical weightlifting protocol. Finally, if burning fat is desired during exercise, running on the treadmill appears to be a better option than cycling at the same intensity or lifting weights or performing hydraulic-based HIIT training.
- For professional athletes, the maintenance of muscle mass is important as the season progresses, though training in-season is difficult due to time and energy constraints. The HRS could be used in place of 30 minutes of aerobic training which would give the athlete additional resistance training. Since the HRS involves only concentric motion, recovery may be faster due to less muscle damage, which would also be helpful for in-season training. Also, perhaps resistance training could replace some aerobic training, if the purpose is for maintenance of body composition since the caloric expenditures were similar.
- DeGroot, David W., et al. "Circuit weight training in cardiac patients: determining optimal workloads for safety and energy expenditure." Journal of Cardiopulmonary Rehabilitation and Prevention 18.2 (1998): 145-152.
- Falcone et al. "Caloric Expenditure Of Aerobic, Resistance Or Combined High-Intensity Interval Training Using A Hydraulic Resistance System In Healthy Men." Journal of Strength and Conditioning Research (2014). Publish Ahead of Print DOI: 10.1519/JSC.0000000000000661.
- Haltom, Ronald W., et al. "Circuit weight training and its effects on excess postexercise oxygen consumption." Medicine and science in sports and exercise 31.11 (1999): 1613-1618.
- Wilmore, Jack H., et al. "Energy cost of circuit weight training." Medicine and science in sports 10.2 (1977): 75-78.