- The Authors
Jeff Thiboutot
Matt Schoeneberger
Do I use my HR monitor or the elliptical to tell how many calories I’m burning?
We received this question from one of our readers:
So today I have been on the Elliptical machine for 30 minutes and according to the machine, I burnt 310 calories. According to my HRM, I burnt 384 calories.
Which one is the most accurate?
Is the HRM alone more accurate because it takes into account sitting Heart Rate?
Is the Heart Rate Monitor with the HRM ready cardio machine more accurate because it takes into account your Heart Rate plus actual speeds and levels worked?
Working out on LifeStride Ellipticals.
Good question. I’m assuming your goal is weight loss, since you’re counting calories, so I’ll answer the question from a weight loss perspective.
The difference between the two different readings you have is 74 calories, about as much as one of those little yogurts that are supposedly great for weight loss (they’re not). The difference is pretty much negligible and here’s why:
Let’s say you’re burning 350 calories in a workout like this and let’s assume you need to burn 3500 calories to lose 1 pound of fat. It would take you ten workouts like this to burn 1 pound of fat, all other things being equal. If you use the numbers you provided, it would take you about 11 and 9 workouts to burn 3500 calories for the 310 and 384 calorie workouts, respectively.
“But Matt, that’s not negligible at all! I’d need to do 2 extra workouts to lose 1 pound of fat!”
True, but you must keep in mind that those 74 calories can be blasted by a few extra nuts, one more bite of steak, a tablespoon more cream in your coffee… you get the idea. The amount of calories you burn during exercise is not something that is worth focusing on as an absolute measurement. However, I do feel that if you pick one method of measurement and use that as a tool of progress, it may be productive. In other words, if you choose the HRM and you burned 384 today, try to burn 400 tomorrow, and 415 the day after, and so on, regardless of what the absolute number is.
Overall, I think the HRM compatible machine will probably give you a more accurate number, but caloric estimations are not all that accurate even in tightly controlled settings. It’s a great question and sometimes these number games are fun to focus on because they increase motivation. Unfortunately, the calories in/calories out equation is so complex, I don’t feel a 74 calorie difference is worth sweating over. Remember, exercise to maintain muscle while dieting and then to reap the overall health benefits. If weight loss is your goal, focus on counting the calories that are going in… they’re far more important.
Filed under: Exercise, weight loss — Tags: calories, heart rate, weight loss — Matt Schoeneberger M.S. @ 10:27 am
Whole Body Vibration – the jury is still out
Review: mikhael et al. and Cardinale
Vibration devices like these http://www.wholebodyvibrationmachine.com have been studied for their effects on various measurements (muscle strength/power, bone density) for over a decade. I’ve been asked about it recently by a few clients and a practitioner I work closely with, so I decided to dig around a little and find out what researchers are saying about it.
I found many studies, two of which were recent reviews. I’ll start with Cardinale and Wakeling from the British Medical Journal in 2005.
“…current knowledge on appropriate safe and effective exercise protocols is very milited, and claims made by companies and pseudo-experts can be misleading”
I was happy to see that quote, getting right to the bottom-line in one of the opening paragraphs. The authors go on to explain why vibration training may work in different populations, but repeat that much more research is needed to arrive at any conclusive answers. The basic jist from this paper is vibration training is probably not worth it for athletes (trained subjects) but may provide a benefit for older or special populations (improved vertical jumping ability, increase in muslce strength, increase in fat free mass), especially since almost no technique or effort is required.
Mikhael et al.
Interestingly enough, after the positive words for elderly populations by Cardinale and Wakeling, this paper dives into WBV for elderly populations specifically. After a literature search, only 6 papers meet their criteria for review. The authors state:
“There appears to be no consensus as to the efficacy of WBV for bone and muscle outcomes in older adults.”
While the authors are encouraged by the few studies that show a positive result, much more research is needed before we can draw conclusions about WBV training in the elderly population. In rehabilitation situations, it is likely these wouldn’t be used by the individual consumer anyway, due to cost. So, they would most likely be prescribed by a therapist and use in their office or clinic.
These conclusions aren’t all that surprising. Something like WBV training is hard to study. When you have a few different variables, like amplitude and frequency, of the device in addition to the usual variables of exercise research, you end up with a big mess of maybes and what ifs. Some of the studies I’ve looked over in addition to these reviews are pathetic in terms of design, which basically makes them worthless. But, we can rely on the quality information we do have and hold out for some better evidence!
Of course, if any of you are willing to shell out a few thousand dollars and try one, a little anecdotal evidence might be fun!
-Matt
References:
Cardinale M, Wakeling J. Whole body vibration exercise: are vibrations good for you? Br J Sports Med. 2005;39:585–589
Mikhaela M, Orra R, Fiatarone Singha MA.The effect of whole body vibration exposure on muscle or bone morphology and function in older adults: A systematic review of the literature. Maturitas. 2010 Feb 18. [Epub ahead of print]
Filed under: Exercise, Research, Uncategorized — Tags: vibration exercise — Matt Schoeneberger M.S. @ 1:32 pm
Weight Loss Workout With One Dumbbell
As you know, a good weight loss workout is based around muscle maintenance. With just one dumbbell (DB), you can perform a few simple, but effective movements that will recruit just about every muscle you need to work.
Here are the exercises:
One-arm DB Row
One-arm DB Over-head Press
One-arm DB Lunge (hold DB in opposite hand of lunging leg)
Perform a few sets of each exercise, maybe throw in some planks for ab bracing (although you get a lot of ab work with any over-head movement done correctly), and you’re done. Just make sure you challenge yourself – intensity is key for muscle maintenance.
Post questions in the comments and I’ll get back to you asap.
-Matt
Kettlebells: A Unicorn in the Weight Loss Industry
I don’t believe in unicorns. I don’t believe in kettlebells either.
Kettlebells have grown become popular over the past few years but they’re often promoted with ridiculous claims of near magical qualities. While kettlebells can be a great tool for the exerciser looking for something new, the real benefits garnered from a kettlebell workout have little to do with apparatus itself and more to do with the exercise protocols used.
The ACE newsletter, “Fitness Matters” January/February issue has an article titled “Kettlebells: Twice the results in half the time?”
A group of researchers at the University of Wisconsin performed a study for ACE investigating the effectiveness of kettlebells. Actually, they investigated the effectiveness of a workout routine, that happened to be performed with kettlebells. It could have also been performed with a dumbbell or barbell, or any other implement that provides loading for a snatch (the exercise used).
The workout was this: 5 minute warm-up; 15 seconds of snatches performed with the dominant hand, 15 seconds of rest, 15 seconds of snatches with the non-dominant hand, 15 seconds of rest, repeated for 20 minutes; 5 minute cool-down.
SAFETY
That is a great exercise protocol, minus the exercise choice. Performing a ballistic movement like snatches for this type of protocol is a bad idea for the average gym-goer for these reasons:
1. Fatigue of spinal stabilizers – I’m not a member of the “never bend forward at the hips” camp, but the torque on the lumbar spine caused by the combination of loaded flexion and the rotation caused by the fact that it’s a one-arm snatch is risky at best. This is true considering a fresh set of muscles. Fatigue those muscles with 20 minutes of activity and you’re asking for trouble in the general population.
2. Fatigue of shoulder stabilizer – do you like your rotator cuff the way it is? I do, and I’m not about to have my clients start throwing weight over their heads in a fatigued state.
KETTLEBELLS – NOT MAGICAL
Aside from the safety aspect I feel it is misleading to imply that the benefits one might receive from this type of protocol are garnered due to the use of kettlebells. If you performed the same routine with a dumbbell or barbell (still not a great idea), you’d see the same benefits. Kettlebells are not some magical instrument that burn more calories or raise your heart-rate any differently than would a heavy stone (and stones happen to be far less expensive).
In fact, similar results have been accomplished through cycling exercise with similar protocols in research settings. Trapp, Chisholm and Boutcher exposed trained and untrained subjects to cycling sprints of different lengths for 20 minutes. The short-sprint protocol involved 8 second sprints with 12 second recovery periods while the long-sprint protocol involved 24 second sprints with 36 second recovery periods.
TAKE-HOME POINTS
Kettlebells are a great exercise tool, but they’re not magical and there is nothing special about them.
The type of protocol used in the ACE study may not be safe for the average gym-goer, and much safer methods are available.
References:
Trapp EG, Chisholm DJ, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes 2008; 32(4):684-91.
Filed under: Exercise, Research, weight loss — Tags: Exercise, kettlebells, weight loss — Matt Schoeneberger M.S. @ 11:28 am
The Bender Ball Review – S.P.E.E.D. Weight Loss
Make sure you blow this up to full screen by clicking the button in the bottom right-hand corner of the video.
Filed under: Exercise — Tags: bender ball, Exercise, weight loss — Matt Schoeneberger M.S. @ 2:20 pm
Push-ups, Pull-ups, Squats, and Leg-lift Hold.
Filed under: Exercise — Tags: Exercise, weight loss, workout — Matt Schoeneberger M.S. @ 2:29 pm
How Much Do I Need To Run For Weight Loss?
How much do you need run for weight loss? Short answer: not at all. Long answer: watch the video!
If you’re not on our mailing list, go to the S.P.E.E.D. home page now and fill in your information in the pop-up box!
Filed under: Exercise — Tags: Exercise, running, weight loss — Matt Schoeneberger M.S. @ 1:52 pm
Choosing a Personal Trainer to Guide Your Weight Loss
Accepting the fact that you might need some help exercising is not an easy thing to do. Maybe you’ve never exercised and you’re not sure where to start. Maybe you’ve exercised before but you’re looking for something new. Maybe, you know exactly what you should do, but you just don’t have the drive to get it done. A personal trainer may be what you need, but how do you know which trainer is right for you?
First, a trainer must be qualified. Look for at least a 4-year degree in an exercise related field, i.e. exercise physiology, kinesiology, exercise science. Next, look for certifications from one of the major certifying bodies, NASM, ACE, NSCA, ACSM. I like NASM for training the general population. They focus on rehabilitative exercise and proper progressions, correcting muscle imbalances through exercise and other modalities.
Second, it’s important to understand that every trainer has a different style of training. One style is not necessarily right or wrong. Instead, a trainer’s style may be right or wrong for you. Some trainers are laid-back and let their clients push themselves while providing support and guidance. Some trainers are drill sergeants, pushing their clients to the limit each and every workout. Some trainers are both, depending on the client or on the client’s mental state. Always ask a trainer for a small package to begin with, so you can tell if a trainer’s style is right for you.
Third, ask your trainer questions. Ask them questions before you begin training with them, and keep asking once you’re with them on a regular basis. You should always question why a trainer is having you follow a certain exercise routine, or a certain nutrition program. Ask them about everything. A trainer should be trying their best to know everything, but be humble enough to admit when they don’t.
If a personal trainer is not right for you, seek the help of a coach or support group, like the S.P.E.E.D. Weight Loss Club.
Filed under: Exercise — Tags: personal trainer, weight loss — Matt Schoeneberger M.S. @ 11:18 am
Building a Balanced Weight Loss Workout
Lots of people work very hard at the gym. Lots of people have no idea what they’re doing while they’re working hard. They put tons of effort into exercises that don’t matter, aren’t good for them, or even worse, may be harmful. This article will explain the basics behind creating a balanced, efficient workout so you can stop wasting time in the gym and get on with your life.
First, a few thoughts on the word “balanced.” In this case, when I say balanced, I mean equal work will be done amongst the muscle groups of the body. This may not be appropriate if you have pre-existing muscle imbalances, since you’ll just be making imbalances stronger by doing equal work. This is exactly why you should seek the help of a professional when you begin. Look for a Corrective Exercise Specialist (NASM) in your area for a good start.
Ok, now on to building a balanced workout. First, you will divide exercises into three categories; upper body, lower body and total body. Let’s discuss upper body first.
You’re going to break up the upper body into two movements; push and pull. Examples of push exercises are push-ups, dips, chest press, bench press, over-head press. Examples of pull exercises are pull-ups, pull-downs, rows, inverted rows, face-pulls.
You’re going to generalize lower body and consider it all one movement system. Examples of lower body exercises are squats, lunges, step-ups, dead lifts and any variation of these.
Total body movements involve the entire body, or are aimed at integrating the whole body. There is some cross-over between exercise selections since most exercises actually challenge the whole body, but we make divisions to organize our workouts more efficiently. Examples of total body movements are planks, cable twists, wood chops, and Turkish get-ups.
Pick one upper body push, one upper body pull, one lower body, and one total body exercise. Arrange them in this fashion:
Upper body pull
Lower body
Upper body push
Total body
Perform in a circuit fashion for 3-4 sets of 8-15 reps and you’ve got yourself a great basic workout. An example would look like this:
Pull-ups (assisted if necessary)
Squats (bodyweight or with weight)
Push-ups
Plank Hold (20-60 second holds)
A workout like this should take no more than 30 minutes and you’ll hit every major muscle group. This is a great, and very easy to assemble, weight loss workout just like we recommend in S.P.E.E.D. – The Only Weight Loss Book Worth Reading!
Filed under: Exercise — Tags: Exercise, weight loss — Matt Schoeneberger M.S. @ 12:47 pm
