were performed both with and without a
BOSU ball for three sets of 20 reps. Push
ups also incorporated a lateral crawl for
three sets of 10 reps, and a 2-minute rest
interval was also provided. The bodyweight
group also performed burpees for three
sets of 10 reps, again with a 2-minute rest
interval. This group also incorporated prone
isometric exercises (i.e. plank) for three sets
of 30-seconds, also with a 2-minute rest
interval.
The battling rope (10.9kg) group
completed three sets of 30-second bouts
with 2-minute rest intervals. Each of the sets
was divided into three 10-second bouts of
single-arm alternating waves, double-arm
waves with a one-half squat and double-arm
slams with a half squat. The article features
a table that provides an excellent overview
of the different groups’ training regimes.
In total there were 13 separate exercise
protocols which the subjects completed on
separate days (in a randomised order, one
exercise per session). The authors assessed
the metabolic requirements (peak and
average VO2) and energy expenditure (kcals
per minute) using open circuit spirometry
and exercise heart rates for each of the
exercises performed.
Results: A total of 10 experienced
resistance-trained
males
(mean
age
20.6yrs) participated in the study. There
were significant differences between a
large number of the exercises completed.
In brief, the battling rope exercises achieved
the highest peak and mean VO2 (38.6 and
24.6ml/kg/min), highest energy expenditure
(10.3kcals/min) and highest exercise heart
rate (~153bpm, ~77% age predicted HRmax)
when compared to the other exercises
in the study. The second highest (for all
measurements) was burpees, which had a
peak and mean VO2 of 35.9 and 22.9ml/kg/
min, energy expenditure of 9.6kcals/min and
exercise heart rate of 136.3bpm. The squats,
deadlifts and push ups (with lateral crawl)
‘scored’ very similarly, with peak VO2’s ranging
from 31 to 32.5ml/kg/min. Energy expenditure
for these exercises was also similar, burning
approximately 7.8 to 8.2kcals/min. The lowest
values were associated with planking, for
which VO2 peak and mean were 12.8 and
7.9ml/kg/min and energy expenditure was
3.3kcals/min. Planking also had the lowest
exercise heart rate at (on average) 93bpm.
The article features another excellent table
that lists the metabolic responses for each of
the 13 exercises.
The authors conclude that it is not
surprising that the highest metabolic
responses were seen in the large muscle
mass exercises and the lowest value seen in
the plank, which is isometric and therefore
less metabolically challenging.
The 30-second article
• A study evaluated the metabolic
demands of 13 common modes of
exercise
• The battling rope exercises achieved
the highest peak and mean VO2,
energy expenditure and exercise
heart rate – closely followed by
burpees
• The lowest values were associated with
prone isometric exercises (planking)
• The findings are useful for all fitness
professionals, particularly those
training clients to achieve fat loss
energy substrate is fat. Conversely, if your
RQ value is 0.99 you are burning 5.035
kcals/min per 1.0 litre of oxygen consumed
and the majority (96.8 per cent) is from
carbohydrate. This equates to a 6.8 per cent
higher caloric expenditure, depending upon
your RQ value.
It should be remembered that the
caloric output was averaged across the
whole work and rest period, not just the
exercise time. Although the focus was on
energy expenditure, though important, that
The battling rope exercises achieved the highest peak and mean
VO2 , highest energy expenditure and highest exercise heart rate
when compared to the other exercises in the study
Pros: This study is very applicable to
a wide array of exercise enthusiasts and
exercise professionals who can make
good use of these findings. It is important
to differentiate between specificity of
training for musculoskeletal benefits versus
cardiorespiratory or energy expenditure
benefits.
Cons: It’s quite surprising that the authors
chose to estimate energy expenditure (4.8
kcals per 1.0 litre of oxygen consumption) as
opposed to calculating from the respiratory
quotient (RQ) which would be far more
accurate as they were using open circuit
spirometry to measure maximal oxygen
consumption (VO2 max). For example, if
your RQ value is 0.73 you are burning 4.714
kcals/min per 1.0 litre of oxygen consumed
and the majority (91.6 per cent) of the
50 | NETWORK SPRING 2014
is only one factor of many to consider when
designing an exercise program. For my
colleague and my clients reading this: there
is a lot of hard work coming up with plenty
more squats, deadlifts, lunges, battling
ropes and – of course – burpees coming
your way!
Associate Professor Mike Climstein, PhD
FASMF FACSM FAAESS is one of Australia’s
leading Accredited Exercise Physiologists. He is
the program director of Clinical Exercise Science
and co-director of the Water Based Research Unit
at Bond University’s Institute of Health & Sport.
michael_