BODYPUMP Research Report_final

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2007 Les Mills International Limited 1

BODYPUMPResearch Report


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THE PHYSICAL AND PSYCHOLOGICAL RESPONSE TO 13 WEEKS OF STRUCTURED

GROUP-FITNESS EXERCISE IN UN-TRAINED INDIVIDUALS:

Lythe J, Pfitzinger P and Ho DUniSports Center for Sport Performance, University of Auckland (2000)

Introduction..................................................................................................................................................29

Methods.......................................................................................................................................................29Test Descriptions.........................................................................................................................................30Intervention..................................................................................................................................................31Data Analysis...............................................................................................................................................32Results.........................................................................................................................................................32Discussion ...................................................................................................................................................47Body Composition .......................................................................................................................................48Aerobic Fitness............................................................................................................................................49Upper Body Strength ...................................................................................................................................49Upper Body Muscular Endurance ...............................................................................................................50Lower Body Strength ...................................................................................................................................50Lower Body Muscular Endurance ...............................................................................................................50Psychological Well-Being ............................................................................................................................50

Subject Adherence ......................................................................................................................................51Limitations....................................................................................................................................................51Conclusion...................................................................................................................................................51References ..................................................................................................................................................52Appendix......................................................................................................................................................53

THE PHYSICAL AND PSYCHOLOGICAL RESPONSE TO 18 WEEKS OF STRUCTURED

GROUP-FITNESS EXERCISE IN UN-TRAINED INDIVIDUALS

Lythe J, Pfitzinger P & Ho DUniSports Center for Sport Performance, University of Auckland (2000)

Introduction

MethodsResults

Discussion

Conclusions

EXCESS POST-EXERCISE OXYGEN CONSUMPTION FOLLOWING BODYPUMPLythe JUniSports Centre for Sport Performance, University of Auckland (2001)

Introduction..................................................................................................................................................60

EPOC...........................................................................................................................................................61

BODYPUMP ............................................................................................................................................63Methods.......................................................................................................................................................64

Subjects.......................................................................................................................................................64

Body Composition .......................................................................................................................................64

VO2 max.......................................................................................................................................................65

EPOC Session.............................................................................................................................................67

Results.........................................................................................................................................................67

Discussion ...................................................................................................................................................70


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SUMMARY ..................................................................................................................................................71

REFERENCES ............................................................................................................................................73


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EXECUTIVE SUMMARYLES MILLS INTERNATIONAL (2006)

BODYPUMP is a high-repetition, resistance training, pre-choreographed exercise program

choreographed and developed by the Les Mills BODYPUMP team. The potential benefits of

BODYPUMP, including calorie and fat burning benefits, improved aerobic fitness, muscular strength

gains, improved muscular endurance capabilities and positive psychological benefits, have been

researched[1-5]

by independent research teams contracted by Les Mills International over the period of 1999

to 2001. The BODYPUMP team has utilized the information gained from this research to guide further

development and improve the efficacy of the BODYPUMP program.

To date the key research findings of the potential benefits gained from undertaking the BODYPUMP

program are summarized as follows. All data reported can be viewed in detail within the main body of this

report.

Potential benefits of BODYPUMP supported by scientific research:

Calorie Burning Benefit:

An average of 483.1 (males) and 338.9 (females) calories can be burned during a

BODYPUMP session. This equates to 8.4 (males) and 5.9 (females) calories per minute. The

maximum number of calories burned has been shown to be 424 (female), and 603 (male)[1]

.

An additional 10% of calories (32.3 kcal in males (n=5) experienced in performing

BODYPUMP; 43.7 kcal in males (n=7) inexperienced in performing BODYPUMP) have

been shown to be burned after the cessation of a BODYPUMP session, due to Excess Post-

Exercise Oxygen Consumption (EPOC)[5]

.

Fat Burning Benefit:

88.6 (males) and 51.5 (females) calories of fat, and 394.4 (males) and 287.4 (females) calories

of carbohydrate, have been consumed during a BODYPUMP session. This equates to 18.6%

fat and 81.4% carbohydrate in males and 14.9% fat and 85.1% carbohydrate in females[1]

.

Significant reductions in skinfold measures (23.7mm, males, n=16) and (33.8 mm, females,

n=24) have been observed over a 13-week BODYPUMP training period where no other

training activity or change in diet was undertaken[3]

.


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Significant reductions in percent body fat (2.9%, males, n=16) and (2.6%, females, n=24) have

been observed over a 13-week BODYPUMP training period where no other training activity or

change in diet was undertaken[3]

.

Improved Aerobic Fitness:

During a BODYPUMP session the mean oxygen consumption has been shown to be 21.5

ml/kg/min (males) and 19.0 ml/kg/min (females) with an average intensity of 41.6% VO2 max

(males) and 39.8% VO2 max (females) observed. Males spent an average of 11.6 minutes and

3.2 minutes, and females, 8.0 minutes and 0.6 minutes, above 50% VO2 max and 70% VO2

max, respectively, during the same BODYPUMP session. The average heart rate during a

BODYPUMP session has been shown to reach 138.2 beats per minute (males) and 132.6

beats per minute (females). Males spend an average of 37.4 minutes, and females 40.2 minutes,

above 70% of maximum heart rate during a BODYPUMP session[1]

.

Significant improvements in Beep test scores (change of 6.3, males, n=16; change of 4.3,

females, n=24) measuring aerobic endurance, have been observed over a 13-week

BODYPUMP training period where no other training activity was undertaken[3]

. The Beep test

scores (n=11, males) further improved with an additional 5 weeks of BODYPUMP training[4]

.

Muscular strength gains:

Increases in upper body strength (6.0 kg, males, n=16; 4.7kg, females, n=24) using the 6RM

Bench Press as a measure, and lower body strength (9.4 kg, males, n=16; 20.0 kg, females,

n=24) using the 6RM Leg Press as a measure, have been observed over a 13-week

BODYPUMP training period where no other training activity or change in diet was undertaken

[3]. These strength measures (n=11, males) continued to improve with an additional 5 weeks of

BODYPUMP training[4]

.

Improved muscular endurance capabilities:

Increases in upper body muscle endurance capabilities (4.3 kg, males, n=16; 5.5 kg, females,

n=24) using the 70% 6RM Bench Press as a measure, and lower body muscle endurance

capabilities (9.4 kg, males, n=16; 20.0 kg, females, n=24) using the 70% 6RM Leg Press as a

measure, have been observed over a 13-week BODYPUMP training period where no other

training activity or change in diet was undertaken[3]

.


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Positive psychological benefits:

High levels of enjoyment, an improved overall feeling of well-being, improvements in the

performance of other sports and exercise activities, a feeling and sense of improved

coordination, flexibility, muscle strength and tone have been reported (n = 200)[2]

.

Positive changes in psychological scores have been observed in males (n=16) and females

(n=24) following a 13-week BODYPUMP training period where no other training activity or

change in diet was undertaken[3]

.

Future research:

The Les Mills Research and Development team are currently reviewing all relevant past research. Further

research is planned to extend and build on existing research findings in order to continue to improve and

develop the BODYPUMP program. Future research will focus on strengthening the methodology anddesign of studies by addressing any limitations noted from past research (eg small sample sizes) as well as

extending the number and depth of parameters examined (eg BODYPUMP exercise intensities in a large

and diverse population, the acute and long term effects of BODYPUMP on hormonal changes, and the

longitudinal effects of the BODYPUMP program on body composition such as lean muscle mass.

References

1. Pfitzinger, P. and Lythe, J. (1999). The aerobic demand and energy expenditure during

BODYPUMP. Auckland, UniSports Centre for Sport Performance, University of Auckland.

2. International Survey Company A.C. Nielson. (1999). An attitudinal study on the BODYPUMP

workout. Auckland, International Survey Company A.C. Nielson.

3. Lythe, J., Pfitzinger, P & Ho, D. (2000). The physical and psychological response to 13 weeks of

structured group-fitness exercise in untrained individuals. UniSports Centre for Sport Performance,

University of Auckland.

4. Lythe, J., Pfitzinger, P & Ho, D. (2000). The physical and psychological response to 18 weeks of

structured group-fitness exercise in untrained individuals. UniSports Centre for Sport Performance,University of Auckland.

5. Lythe, J. (2001). Excess Post-Exercise Oxygen Consumption following BODYPUMP. UniSports

Centre for Sport Performance, University of Auckland.


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THE AEROBIC DEMAND

AND ENERGY EXPENDITURE

DURING BODYPUMPPfitzinger P and Lythe, J

UniSports Center for Sports Performance, university of Auckland (1999)

Introduction

Several variables contribute to the effectiveness of an exercise training program in reducing body fat and

improving the various components of fitness, including the frequency, intensity, duration and type of

exercise. BODYPUMP is a high-repetition, resistance training, choreographed exercise program.Although the potential benefits of BODYPUMP have not been comprehensively quantified, the training

program may elicit improved muscular endurance, increased aerobic fitness, fat weight loss, and

maintenance of, or increases in, lean body mass. The objective of the present study was to measure the

aerobic demand and caloric expenditure of a standard session of BODYPUMP.

Fat Weight Loss

The primary goal of any weight-loss program should be to lose fat weight rather than total body weight. To

lose fat, an individuals energy expenditure must exceed his or her energy intake. The variables that

influence energy expenditure include resting metabolic rate (RMR), the thermic effect of food (TEF), and

the thermic effect of physical activity (TEPA)[9]

. Exercise increases total daily energy expenditure, leading to

loss of fat mass.

The body can be considered as consisting of two compartments: fat-free mass (FFM) and fat mass (FM). A

minimal amount of fat is necessary to maintain hormone levels, metabolic processes and protect vital

organs. Excess fat, however, is associated with a variety of lifestyle-related illnesses and has negative

social connotations. Individuals should strive to lose body fat while maintaining lean body mass. Exercise

increases energy expenditure and the loss of fat mass, while maintaining or increasing FFM.

It takes 7,700 kcal (32,000 kJ) to burn 2.2 pounds (one kilogram) of fat. By increasing total daily

expenditure, exercise can lead to a negative caloric energy balance. Low-intensity exercise as opposed to

high-intensity exercise is prescribed by many practitioners as an effective way to lose fat mass because fat

is the main fuel source for low-intensity exercise. Studies have shown however that although low-intensity

exercise uses predominantly fat as a fuel source, the total amount of energy derived from fat may be

greater during moderate to high-intensity exercise[14]

. In addition, it is the balance between the total calories

used and consumed, not the source of the calories used, that determines whether a person actually loses


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weight[14]

. For example, as seen in Table 1, one hour of jogging utilizes both more total calories and more

calories from fat than one hour of walking.

Table 1: Caloric and substrate use during exercise bouts

CALORIESFROM FATEXERCISE(mode)

DISTANCE(miles)

SPEED(mph)

DURATION(mins)

TOTAL CALORIES(kcal)

% kcal

Walk 4 4 60 270 60 160

Jog 4 6 40 450 40 180

Jog 6 6 60 680 40 270

Reproduced from Puhl and Clark (1992)

Exercise influences total daily expenditure through the thermic effect of physical activity (TEPA). The effect

of exercise on resting metabolic rate is still controversial. Exercise may increase resting metabolic rate but

intensity, duration, frequency and subject variability impact the dynamics of RMR[10]

. Some researchers

suggest that there may be as much as an 8% increase in RMR following five weeks of exercise at 60% VO 2

max for 45 minutes, five days a week[11]

, while others have suggested that exercise has little or no effect on

RMR.

Exercise Post-exercise Oxygen Consumption (EPOC)

The two components comprising the thermic effect of physical activity (TEPA) are the energy expended

during exercise and excess post-exercise oxygen consumption (EPOC). EPOC has been defined by

Sedlock et al., (1989) as the energy expenditure during the post-exercise period while the metabolic rate

remains elevated above the pre-exercise level. The energy expended during the activity itself accounts for

the majority of exercise-related energy expenditure. EPOC, however, may have important implications for

weight control, since it contributes to total daily energy expenditure. For example, if an individual has a net

EPOC of 40 kcal per exercise session, and exercises four times per week for one year, his or her EPOC-

related energy expenditure would total 8,320 kcal, representing over one kilogram of fat loss. EPOC occurs

because of the time required to correct the disturbance in homeostasis caused by exercise[15]

. Factors

such as increased catecholamine concentrations[1]

, and elevated core temperature requires time to return

to pre-exercise levels.

Both the intensity and the duration of exercise determine the magnitude of EPOC. Table 2 presents theresults of a variety of studies investigating the magnitude of EPOC with various types, intensities, and

durations of exercise. Although the magnitude of EPOC varied widely between these studies, they provide

insight into the order of magnitude expected following an hour of exercise.


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Table 2: Summary of EPOC studies

STUDY n STUDY DESIGNNo. CALORIES from

EPOC, % TOTALCONCLUSIONS

Sedlock etal., 1989

[16] 10

Cycling HS = 300 kcal@ 74% VO2 max

LS = 300 kcal @ 51%VO2 max

LL = 600 kcal @ 50%VO2max

HS = 29.4, 9.7%

LS = 14.3, 4.7%

LL = 12.1, 1.1%

Intensity of exercise(>50%) affectsmagnitude and durationof EPOC. Duration ofexercise only affectsduration of EPOC

Quinn et

al., 1994[15

] 8

Walking @ 70% VO2

max for 20, 40 and 60minutes

20 mins EPOC = 46.3,24.5%

40 mins EPOC = 59.6,

16.5%

60 mins EPOC = 89.2,16.2%

Exercise duration

significantly affectsEPOC

Chad andWenger,1995

[1]

6Cycling for 15 minutes@ 50% and 70% VO2max

15 mins EPOC (50%)= 95, 50%

15 mins EPOC (70%)= 190, 46%

30 mins EPOC (50%)

= 190, 51%

30 mins EPOC (70%)= 95, 24%

Duration of exercisehas a greater effect onEPOC than intensity

Dawson etal., 1996

[2] 8

Cycling HI = 30 minsat 65% VO2 max

MI = equal energy costas HI @ 55% VO2 max

LI = equal energy costas HI @ 45% VO2 max

HI = 32.6, 6.3%

MI = 27.8, 4.8%

LI = 25.6, 4.6%

The magnitude ofEPOC was greater afterhigh-intensity exercisecompared to isocaloricmoderate or low-intensity exercise

Olds andAbernethy,1993

[12]

7

60 minutes ofresistance training(75% 1RM and 60%1RM)

EPOC ranged from 4to 135 kcal

Large inter-individualvariation, no significantdifferences between thetwo resistance trainingprotocols


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Elliot et al.,1992

[3] 9

40 minutes of cycling,circuit training, andheavy-resistance lifting

Circuit EPOC = 4920,13.2%

Cycling EPOC =3216, 7.4%

Heavy lifting = 5131,20.6%

Heavy-resistancetraining and circuittraining result in anEPOC comparable to

aerobic exercise

HS = High speed; LS = Low speed; LL = Low level; LI = Low intensity; MI = Moderate intensity;

HI = High intensity

Calculation of Caloric Expenditure Using Gas Analysis

Caloric expenditure during exercise can be calculated by measuring the volume of inspired or expired air

and the concentrations of oxygen (O2) and carbon dioxide (CO2) in expired air. The respiratory exchange

ratio (RER) is the ratio of the volume of CO2produced to O2consumed by the body per minute[5]

. The

respiratory exchange ration ranges from 0.70 if fat provides 100% of the energy utilized to 1.00 if

carbohydrate provides 100% of energy for exercise[13]

. During low intensity, mostly fat oxidation is

occurring; therefore, the RER is in the lower end of the range. A subject that exercises at a higher intensity

uses mostly CHO as energy, which is associated with a high RER value. It is generally assumed that

protein contributes less than 10% of the energy utilized during exercise. Due to the modest contribution of

protein to energy expenditure and the technical difficulty in measuring amino acid combustion, a non-

protein respiratory exchange ratio is used to determine the energy equivalent.

Lactate accumulates in the blood and muscles during high-intensity exercise. Lactate is subsequently

either oxidized or converted to glycogen. If lactate returns to resting levels before the cessation of exercise,

then gas analysis accurately reflects caloric expenditure because glucose is converted to lactate and

eventually oxidized[4]

. If lactate levels remain elevated upon the cessation of exercise, however, the

measurement of caloric expenditure using gas analysis may underestimate the total energy expended.

Studies have shown that the rate of fat oxidation is highest during moderate activity (approximately 65%

VO2 max)[6]

. There are several reasons why there is a shift from fat oxidation to CHO oxidation as exercise

intensity increases, including the presence of intramuscular triglycerides, circulating catecholamines, lower

adenosine triphosphate (ATP) production from fat per unit time, and the gradient of fatty acids between

blood and muscle. As exercise intensity increases from low to moderate, it is likely that the total fat

oxidation increases from because intramuscular triglycerides provide additional fatty acids [8]. During high-

intensity exercise the rate of fat oxidation falls because of an increase in circulating catecholamines that

stimulate glycogen breakdown and the rate of glycolysis, and suppress fat metabolism[6]

. The shift from fat

to CHO as exercise intensity increases is necessary for high-intensity exercise to occur because ATP is

produced at a faster rate when CHO is metabolized compared to fat[6]

. The body needs approximately 15%

more oxygen for the production of a given quantity of ATP from fat, compared to carbohydrate. In addition,


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as exercise intensity increases there are limitations in the movement of fatty acids from blood to

mitochondria, which limits the amount of fat oxidation during high-intensity exercise[6]

.

METHODS

Subjects

The subjects in this investigation were 10 adults who regularly participate in gym-based fitness activities.

Table 3 presents the subjects descriptive characteristics. At the time of the study, the subjects completed

an average of five fitness sessions per week. All subjects were familiar with BODYPUMP aerobics,

having participated at least once per week for an average of four years. Exercise histories were obtained

from the subjects prior to the first testing session. All subjects completed Informed Consent documents in

accordance with University of Auckland policies.

Table 3: Subject characteristics

Mean (SD)

Age(years)

Mass(kg)

Height(cm)

VO2Max(ml/kg/min)

Max heart rate(beats/min)

All subjects 32.7 (4.2) 71.1 (13.3) 171.4 (6.5) 50.1 (8.9) 182 (9)

Males only 31.1 (3.5) 79.5 (12.0) 175.0 (6.0) 52.6 (11.6) 186 (10)

Females only 34.3 (4.5) 62.6 (8.6) 167.8 (5.3) 47.6 (5.1) 179 (6)

Procedures

Each subject reported to the laboratory three times, including a BODYPUMP session, a 60-minute

session of cycling, and a VO2 max test. The cycling session was included to provide a comparison between

BODYPUMP and a traditional gym-based mode of exercise known to be effective in consuming calories.

Body mass was assessed to the closest 0.1 kilogram, and height was measured to the nearest 0.5

centimeter.

Metabolic data were collected using indirect calorimetry. The subjects breathed through a Hans Rudolph

mouthpiece connected to a Hans Rudolph, two-way, non-rebreathing valve (Kansas City, MO), and wore a

nose clip. Inspired air was measured using a K520 flow transducer (KL Engineering, Sylmar, CA). Expired

gases were sampled every 60 seconds from a 5-liter mixing chamber and analyzed using Ametek S-3 A1

oxygen and CD-3A carbon dioxide (CO2) analyzers. Prior to each test, the oxygen and CO2analyzers were

calibrated using a gas mixture of known concentration. The analyzers and flow transducer were interfaced

through an 8bit A/D converter to an IBM-compatible computer. Ventilation, oxygen consumption, CO2

production, and respiratory exchange ratio were calculated and displayed using Ametek OCM-2 Oxygen

Uptake System Software. Heart rate was monitored using a telemetric system (Vantage XL, Polar Electro,

Finland).


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For the BODYPUMP and cycling sessions, caloric consumption per minute and the percentage

contribution from fat and carbohydrate were calculated from the oxygen consumption and respiratory

exchange ratio (RER) values obtained during the exercise tests, using the table of non-protein respiratory

quotients provided by Peronnet and Massicotte (1991)[13]

BODYPUMP

Each subject performed a BODYPUMP aerobics class under the individual instruction of a Les Mills

employee. The same instructor and class program was used for all subjects. The subject selected the

weights used for each segment of the class. The session lasted an average of 57 minutes including the

warmup and cooldown periods. Expired air was collected for the duration of the class (including warmup

and cooldown).

Cycling

Subjects performed 60 minutes of continuous cycling on a Monark 824E cycle ergometer. The first and final

5 minutes were performed at a power output of 1.5 Watts per kilogram body weight for males and 1.2 Watts

per kilogram for females. From the sixth through to the 55thminute, subjects worked at 2.0 and 1.6 Watts

per kg for males and females, respectively. Cadence was maintained at 85-90 rpm.

VO2Max Test

The VO2max test was performed on the Monark 824E cycle ergometer using a continuous, step protocol.

The starting load was 85W with step increments of 25W (males) and 17W (females) and step duration of 1

minute. Subjects continued until volitional exhaustion. To represent VO2max, all subjects achieved the

following criteria: 1) attainment of a heart rate within 10 beats per minute of age-predicted maximum (using

the equation 220 minus age in years); and 2) a respiratory exchange ratio of 1.10 or greater[7]

.

Results

Heart rate and oxygen consumption values during BODYPUMP and cycling are presented in Tables 4-6

below. The mean oxygen consumption (expressed relative to body weight) during the BODYPUMP

sessions was 20.2 ml/kg/min for all subjects combined and 21.5 ml/kg/min, and 19.0 ml/kg/min for males

and females, respectively. The oxygen consumption values for the cycle session were 28.8, 29.4 and 28.2

ml/kg/min for all subjects, males and females, respectively.

Subjects exercised at an average intensity of 40.7% of their VO2max during the BODYPUMP session.

The values for males and females separately were 41.6% and 39.8%. Intensity values during the bike

session were 60.3%, 58.7%, 59.2% of VO2max for all subjects, males and females, respectively. Subjects

spent an average of 9.8 minutes above 50% VO2max during the BODYPUMP session when expressed

as a group and 11.6 and 8.0 minutes respectively, when separated into males and females. Subjects spent

an average of 1.9 minutes above 70% VO2max during the BODYPUMP session when expressed as a

group and 3.2% and 0.6% for males and females, respectively.


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The average heart rate during the BODYPUMP session was 135.4 beats per minute for the group, and

138.2 and 132.6 for males and females, respectively. During the cycle session these values were 134.1,

136.5 and 131.6 beats per minute for the group, males and females. Subjects spent an average of 38.8

minutes above 70% of maximum heart rate during the BODYPUMP session when expressed as a group

and 37.4 and 40.2 minutes when separated into males and females. During the cycle session these values

were 33.6, 32.4 and 34.8 minutes for the group, males and females, respectively. The relatively high heart

rates relative to oxygen consumption during BODYPUMP are explained in the discussion.

Table 4: Oxygen consumption and heart rate for all subjects during BODYPUMP and cyclesessions

BODYPUMP

Mean (SD)

Cycle

Mean (SD)

Oxygen consumption (ml/kg/min) 20.24 (3.61) 28.77 (3.24)

Average percentage of VO2max 40.7 (5.3) 60.3 (12.3)Number of minutes above 50% VO2max 9.8 (6.1) 45.7 (19.0)

Number of minutes above 70% VO2max 1.9 (3.0) 8.0 (17.1)

Average heart rate 135.4 (12.8) 134.1 (19.33)

Average percentage of maximum heart rate 74.2 (4.7) 73.4 (8.7)

Average number of minutes above 70% maximum heart rate 38.8 (9.4) 33.6 (27.7)

VO2max and maximum heart rate as measured on the cycle during the maximum test

Table 5: Oxygen consumption and heart rate for male subjects during BODYPUMP and cyclesessions

BODYPUMPMean (SD)

CycleMean (SD)


Average percentage of VO2max 41.6 (5.6) 58.7 (17.6)








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Table 6: Oxygen consumption and heart rate for female subjects during BODYPUMP and cyclesessions

BODYPUMP

Mean (SD)

Cycle

Maen (SD)


Average percentage of VO2max 39.8 (5.4) 59.2 (5.6)







Caloric expenditure and substrate utilization during BODYPUMP and cycling are presented in Tables 7-9

below. Subjects burned an average of 411.0 calories during the BODYPUMP session when expressed

as a group and 483.1 and 338.9 respectively, when separated into males and females. This equated to 7.2,

8.4 and 5.9 calories per minute for the group, males and females, respectively. The higher values for the

men are related primarily to their greater body weight. The maximum number of calories burned, were 424

for a female, and 603 for a male.

The BODYPUMP session led to the consumption of 70.0, 88.6 and 51.5 calories of fat and 340.9, 394.4

and 287.4 calories of carbohydrate for the group, males and females, respectively. This equated to 16.7%

fat and 83.3% carbohydrate for the group as a whole, 18.6% fat and 81.4% carbohydrate for the males,

and 14.9% fat and 85.1% carbohydrate for the females.

Subjects burned an average of 623.3 calories during the cycling session when expressed as a group and

706.3 and 540.2 respectively, when separated into males and females. This equated to 10.5, 12.0 and 9.0

calories per minute for the group, males and females, respectively. The cycle session led to the

consumption of 169.5, 182.1 and 157.0 calories of fat and 453.7, 524.3 and 383.2 calories of carbohydrate

for the group, males and females, respectively. This equated to 27.3% fat and 72.7% carbohydrate for the

group as a whole, 26.4% fat and 73.6% carbohydrate for the males only and 28.2% fat and 71.8%

carbohydrate for the females only.


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Table 7: Fuel utilization for all subjects during BODYPUMP and cycle sessions

BODYPUMP

Mean (SD)

Cycle

Mean (SD)

Total calories burned 411.0 (99.3) 623.3 (141.4)

Calories per minute 7.2 (1.6) 10.5 (2.5)

Total calories of fat consumed 70.0 (32.9) 169.5 (74.6)

Total calories of carbohydrate consumed 340.9 (74.4) 453.7 (113.5)

Percentage of total calories from fat 16.7 (5.3) 27.3 (10.6)

Percentage of total calories from carbohydrate 83.3 (5.3) 72.7 (10.6)

Table 8: Fuel utilization for male subjects during BODYPUMP and cycle sessions

BODYPUMP

Mean (SD)

Cycle

Mean (SD)





Percentage of calories from fat 18.6 (5.3) 26.4 (7.8)

Percentage of calories from carbohydrate 81.4 (5.3) 73.6 (7.8)

Table 9: Fuel utilization for female subjects during BODYPUMP and cycle sessions

BODYPUMP

Mean (SD)

Cycle

Mean (SD)





Percentage of calories from fat 14.9 (5.0) 28.2 (13.7)

Percentage of calories from carbohydrate 85.1 (5.0) 71.8 (13.7)

Table 10 presents a summary of key results for oxygen consumption, caloric expenditure, and substrate

utilization during BODYPUMP.


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Table 10: Summary of key results: BODYPUMP

VO2

(ml/kg/min)

% VO2 Max Total Kcal Kcal/min % CHO % Fat

All subjects 20.2 40.7 411.0 7.2 83.3 16.7

Men 21.5 41.6 483.1 8.4 81.4 18.6

Women 19.0 39.8 338.9 5.9 85.1 14.9

Blood Lactate Analysis

To ensure that gas analysis during the BODYPUMP sessions adequately captured total caloric

utilization, blood lactate samples were taken from seven participants immediately pre- and post a typical

BODYPUMP class. This was to determine whether subjects had returned to near-resting lactate levels by

the end of the cooldown. Seven randomly selected individuals (three females, four males) provided

fingertip blood samples that were analyzed using an Accusport Blood Lactate Analyzer (refer to Table 11).

Both the moderate elevation in blood lactate concentration at the cessation of exercise, and previous

studies on EPOC suggest that additional calories are utilized above and beyond those calculated from the

results of gas analysis (see discussion).

Table 11: Blood lactate concentration before and after BODYPUMP session

Subject Before class After class

1 2.4 3.1

2 2.1 5.4

3 2.2 3.04 1.9 3.1

5 2.4 3.3

6 2.0 2.7

7 2.8 4.6

MEAN 2.3 3.6

Discussion

BODYPUMP is a high-repetition, resistance training, choreographed exercise program. The potentialbenefits of BODYPUMP include: improved muscular endurance, increased aerobic fitness, fat weight

loss, and maintenance of, or increases in, lean body mass. The present study investigated the aerobic

demand and caloric expenditure of a standard session of BODYPUMP.

The frequency, intensity, duration, and type of exercise determine the effectiveness of an exercise-training

program in reducing body fat and improving the various components of fitness. The most widely followed


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guidelines for health and fitness are issued by the American College of Sports Medicine (ACSM). The

ACSMs position standard for the quantity and quality of training for developing and maintaining aerobic

fitness, body composition, and muscular strength and endurance in healthy adults includes the following

recommendations:

Frequency of training: 3-5 days per week

Intensity of training: 60-90% of maximum heart rate or 50-85% of maximum oxygen uptake

Duration of training: 20-60 minutes of continuous aerobic activity

Mode of activity: Any activity the uses large muscle groups, can be maintained continuously, and is

rhythmical and aerobic in nature

Resistance training: Strength training of moderate intensity, sufficient to develop and maintain fat-free

weight should be an integral part of an adult fitness program. One set of 8-12 repetitions of 8-10 exercises

that condition the major muscle groups at least two days per week is the recommended minimum.

BODYPUMP is an effective form of training that fulfills the majority of the ACSM criteria in a one hour

session. This section discusses the implications of the results of the present study for the physiological

benefits of BODYPUMP.

Aerobic Intensity

Subjects worked at an average of 74.2% of maximum heart rate and 40.7 % of maximum aerobic capacity

during the BODYPUMP session. These values were similar when males and females were considered

as a group, and separately. Although the average heart rate during BODYPUMP was high enough to

meet the ACSM recommendations for developing and maintaining aerobic fitness, the oxygen consumption

was not. Heart rate during BODYPUMP is elevated disproportionately to oxygen consumption due to the

pressure effect that occurs during weight-training exercises. For any given level of oxygen consumption,

heart rate is typically 20% higher for upper body exercise than for lower body exercise such as cycling.

The average intensity achieved during the cycle session (60.3% of VO 2 max and 73.4% of maximum heart

rate) was higher than that achieved during the BODYPUMP session. The time spent above 50% of VO2

max and 70% of VO2 max was also higher during cycling. During the BODYPUMP session subjects

spent 10 minutes above 50% of VO2 max and 2 minutes above 70% VO2 max as compared to 46 minutes

above 50% VO2 max and 8 minutes above 70% VO2max for the cycle session. These results indicate that

the BODYPUMP session provides a low to moderate stimulus to increase aerobic fitness. The implication

of these results is that BODYPUMP is useful for maintaining aerobic fitness, but does not provide

sufficient stimulus to improve aerobic fitness in already fit subjects such as those who participated in this

study. For subjects such as these, two to three days per week of higher-intensity aerobic-based exercise

would be necessary to improve aerobic fitness. For more sedentary populations, such as middle-aged


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individuals without a history of aerobic training, BODYPUMP would be likely to provide a considerably

higher relative aerobic demand, which would be sufficient to improve aerobic fitness.

Energy Expenditure

A BODYPUMP session utilized an average of 411 calories for the subjects in this study. The males andfemales utilized an average of 483 and 339 calories, respectively. The highest number of calories utilized

by a male subject during BODYPUMP was 586, while the highest energy expenditure for a female

subject was 437 calories. Although total calories utilized were greater during the cycle session than during

the BODYPUMP session, the results indicate that both modes of exercise are effective for promoting

weight loss.

The cycle session consumed a greater proportion of fat than the BODYPUMP session (27.3% compared

to 16.7%) and there were no significant differences between males and females for these values. The

contribution that fat and carbohydrate make to the fuel mix is dependent on the intensity of the exercise;

the higher the intensity the smaller the contribution from fat. The BODYPUMP class required intermittent

bursts of high-intensity, effort, which used exclusively carbohydrate as fuel. In contrast, the cycle session

was a period of consistent moderate-intensity exercise which allowed a larger contribution from fat.

However as previously explained, it is the number of calories burned rather than the source of those

calories which determines energy balance and weight loss.

The magnitude of excess post-exercise oxygen consumptions (EPOC) contribution to caloric expenditure

during BODYPUMP was not measured. The results of the studies presented in Table 2, however,

suggest that for an hour of exercise similar to BODYPUMP the expected caloric expenditure related to

EPOC would be approximately 15% of total caloric expenditure. EPOC would, therefore, be expected tocontribute approximately an additional 62 calories to the average of 411 calories utilized by the subjects in

this study, increasing total caloric expenditure due to a session of BODYPUMP to 473. Including the

contribution of EPOC would increase total caloric expenditure due to a session of BODYPUMP to an

average of 556 calories for the males, and 390 for the females. The number of BODYPUMP sessions

required to lose one kilogram of body fat (7,700 calories), therefore, is 16.3 for the average subject, 13.8 for

the average male, and 19.7 for the average female in this study. A subject who did not change his or her

dietary intake, and who added three sessions of BODYPUMP per week could expect to lose 1 kilogram

of body fat in four to six weeks.


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Additional Benefits of BODYPUMP

Additional benefits of BODYPUMP include likely improvements in muscular endurance, maintenance of

lean body mass and social interaction. Muscular endurance is defined as the ability of a muscle to

repeatedly produce force over time and resist fatigue[17]

and can be increased most effectively by low-

resistance, high-repetition exercise. Although the effect of BODYPUMP sessions on muscular endurance

was not measured in this study, the moderate load, high-repetition nature of BODYPUMP fits the

requirements for improving muscular endurance. Measurement of this benefit is an area for future

investigation. The use of challenging loads by some individuals during BODYPUMP sessions may result

in absolute strength gains and muscular hypertrophy. It is unlikely that strength gains and hypertrophy

would occur for already fit subjects such as those who participated in the present study; however, for

individuals without a history of resistance training, BODYPUMP may provide sufficient stimulus to elicit

strength gains.

To maintain and/or increase lean body mass requires stimulation of muscle mass. Although the presentstudy did not track lean body mass over time, the resistance exercises performed during BODYPUMP

certainly appear to be sufficient for the maintenance of lean body mass. The whole body resistance training

of BODYPUMP suggests that this program is more effective in maintaining or increasing lean body mass

than is cycling. This is an additional area for future investigation.

Finally, the social interaction provided by a BODYPUMP class provides enjoyment and a motivating

environment which encourages adherence to the exercise program. The greatest health and fitness

challenge to the average individual is maintaining a regular exercise routine. The positive social

atmosphere of a BODYPUMP session is likely to lead to enhanced enjoyment and improved adherencewhich will lead to greater long-term benefits to health and fitness.


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References

1. Chad, K.E. and Wenger, H.A. (1985). The effects of duration and intensity on the exercise and

post-exercise metabolic rate. The Australian Journal of Science and Medicine in Sport. 17(45):14-18.

2. Dawson, B., Straton, S. and Randall, N. (1996). Oxygen consumption during recovery from

prolonged sub-maximal cycling below the anaerobic threshold. Journal of Sports Medicine and Physical

Fitness.36:77-84.

3. Elliot, D.L., Goldberg, L. and Kuehl, K.S. (1992). Effect of resistance training on excess post-

exercise Oxygen consumption. Journal of Applied Sport Science Research. 6(2):77-81

4. Frayn, K.N. (1983). Calculation of substrate oxidation rates in vivo from gaseous exchange.

Journal of Applied Physiology. 55(2):628-634.

5. Fox, E.L., Bowers, R.W. and Foss, M.L. (1993). The Physiological Basis for Exercise and Sport.

(Fifth edition). Brown and Benchmark: Madison, Wisconsin.

6. Hawley, J.A., Brouns, F. and Jeukendrup, A. (1998). Strategies to enhance fat utilization during

exercise. Sports Medicine. Apr; 25(4), p241-257.

7. Issekutz, B., Birkhead N.C and Rodahl K (1962) Use of respiratory quotients in assessment of

aerobic work capacity. J. Appl. Physiol. 17:47-57.

8. Martin, W.H. (1997). Effect of endurance training on fatty acid metabolism during whole body

exercise. Medicine and Science in Sports and Exercise. 29:635-639.

9. Melby, C.L. and Hill, J.O. (1999). Exercise macronutrient balance, and body weight regulation.

Sports Science Exchange. SSE #72, 12(1).

10. Mole, P.A. (1990). Impact of energy intake and exercise on resting metabolic rate. Sports

Medicine.10(2):72-87.

11. Neiman, D.C., Haig, J.L., De Guia, E.D., Dizon, G.P.and Register, U.D. (1988). Reducing diet and

exercise training effects on resting metabolic rates in mildly obese women. Journal of Sports Medicine and

Physical Fitness. 28:79-88.

12. Olds, T.S. and Abernethy, P.J. (1993). Post-exercise oxygen consumption following heavy and

light resistance exercise. Journal of Strength and Conditioning Research. 7(3):147-152.


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13. Peronnet, F. and Massicotte, D. (1991). Table of non-protein respiratory quotient: An update.

Canadian Journal of Sport Science. 16(1):23-29.

14. Puhl, S.M. & Clark, K. (1992). Exercise intensity and body fat loss. National Strength and

Conditioning Association Journal. 14(6):16-18.

15. Quinn, T.J., Vroman, N.B. and Kretzer, R. (1994). Post-exercise oxygen consumption in trained

females: effect of exercise duration. Medicine and Science In Sports and Exercise. 26(7):908-913.

16. Sedlock, D.A., Fissinger, J.A. and Melby, C.L. (1989). Effects of exercise intensity and duration on

post exercise energy expenditure. Medicine and Science in Sports and Exercise. 21:626-631.

17. Zatsiorsky, V.M. (1995). Science and Practice of Strength Training. Human Kinetics; Champaign,

Il.

Creating life-changing fitness experiences everytime, everywhere


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An AttitudiAn AttitudiAn AttitudiAn Attitudinal Study on thenal Study on thenal Study on thenal Study on the

BODYPUMPBODYPUMPBODYPUMPBODYPUMP WORKOUT WORKOUT WORKOUT WORKOUTInternational Survey Company A C Nielsen (1999)Objectives

This research examines the opinions and attitudes towards the BODYPUMP workout amongst regular

attendees. For the purposes of this study, a regular attendee comprises anyone who has been going to

BODYPUMP classes twice a week or more, on average, for at least three months.

To examine the opinions and attitudes of these people, we asked:

a) The degree to which people enjoyed a variety of different aspects of the BODYPUMP workout;

b) The different benefits people believe they gain from attending BODYPUMP classes, including

muscle toning and fat loss;

c) The incidence of injuries incurred by regular participants and which parts of the body were injured;

e) A variety of demographic information, including age, gender and other sporting activities.

Methodology

The target group for this research was current members of Les Mills World of Fitness in Auckland who

were regular BODYPUMP class attendees.

Our target audience was reached using Les Mills membership list and screening for people who were

regular attendees of BODYPUMP.

Two questionnaires were developed in consultation with Les Mills International. Both were conducted using

Computer Assisted Telephone Interviewing (CATI) and allowed for up to three call-backs to phone eligible

contacts before replacing one contact with another. All interviewing was conducted in the evenings and

during the weekends.

The first questionnaire lasted 10 minutes and covered the majority of the research objectives, while thesecond lasted 5 minutes and was designed to get greater detail and an annualized rate on injuries.

Interviewing was conducted between 17 March and 7 April 1999 for the initial questionnaire and between

31 May and 6 June 1999 for the second. The final sample size was 200 respondents.


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Results

Enjoyment of BODYPUMP

Gym members were very positive about their enjoyment of the BODYPUMP classes. At least 90%

agreed that:

a) The routines are easy to follow (97%);

b) BODYPUMP classes provide a challenging workout (93%);

c) The instructors are friendly and helpful (90%).

In addition, agreement with the remaining enjoyment factors was over 70%.

a) BODYPUMP classes are fun (89%);

b) BODYPUMP classes have improved my overall feeling of well-being (86%);

c) Attending BODYPUMP classes improves my performance in other sports and exercise activities

(72%).

Even amongst statements with less than 90% agreement, the level of disagreement was very low. People

who didnt agree with a statement preferred to say they neither agreed nor disagreed.

Benefits of BODYPUMP

Gym members were asked how strongly they felt they received certain physical benefits from attending

BODYPUMP. It is important to remember the responses represent perceived benefits and not

necessarily actual benefits received.

Quite clearly, the two benefits members most strongly felt they got from BODYPUMP related to muscular

development:

a) Improved strength (95%);

b) Improved muscle tone (93%).

Respondents also felt that the benefit of lower body fat applied quite strongly to them. Half were positive,

saying this benefit applied to them (52%), and a further 39% were neutral. Only 8% said they didnt feel this

benefit applied to them.

Of the remaining statements concerning the physical benefits of BODYPUMP, the proportions of people

who felt that each benefit applied to them were as follows:

a) Improved cardiovascular fitness (34%);

b) Improved coordination (30%);


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c) Lower body weight (29%);

d) Improved flexibility (26%).

Except for the strength/muscle tone benefits, there were relatively high levels of neutral ratings across all

the statements. This suggests people are often unsure whether their body has improved. It is possible they

are mistaking an increase, or lack of decrease, in body weight brought about by better muscle mass as

meaning they havent lost fat.

Injuries Resulting From BODYPUMP

The injury rate amongst BODYPUMP attendees was measured by the incidence of significant injuries

sustained in the past three months as a direct result of attending a BODYPUMP class. A significant

injury was defined as an injury that required professional attention or one that prevented a respondent from

attending BODYPUMP classes for at least two weeks.

Across the sample as a whole, the three-month rate of injury was 1.57%. Of the three people injured (on abase of 188), two injured their backs and one their shoulder. All three sought professional attention for

their injuries - one consulted a physiotherapist, one a masseur, and the third an orthopedic specialist.

Likelihood of Continuing BODYPUMP Classes

Ninety two percent of respondents said they were likely to continue going to BODYPUMP classes in the

next six months; 84% of the sample said they were very likely to continue going.

Amongst this 92%, most (79%) said they would continue to attend BODYPUMP with the same degree of

regularity as they do now.

A positive result is that amongst the remainder of these respondents, 17% said they planned to increase

their frequency while only 3% said they planned to decrease it.

The intention to increase BODYPUMP class frequency is more likely amongst younger (under 35 years,

23%) rather than older (35 years and older, 8%) members.

Comments on BODYPUMP

Three-quarters of the respondents (78%) provided open-ended comments on BODYPUMP.

Amongst people who made a comment, the majority were very positive:

a) Great class/very happy with class/excellent (40%);

b) Great instructors (19%);

c) Gives good results/effective (14%);

d) Interesting/fun/avoids monotony (11%);


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e) Music is good/they regularly vary the music (7%);

f) Caters to your fitness level/able to work out at your own level (6%).

The more negative comments included:

Pay more attention to peoples technique/give tips on technique (14%)

Routines are monotonous/need to vary program sometimes (10%)

Classes too crowded/large (8%)

Music boring/change the music/better variety of music (7%)

Instructors inconsistent/some good, some poor (7%).

Below are some actual verbatim responses that Les Mills International recorded. All comments have been

attributed with respondents permission, knowing that the comments may be used for promotional

purposes.

I think they are absolutely fantastic, keep it up. I think its great. I want to make sure they keep it up. Ive

had two babies and it [BODYPUMP]has helped me get back into shape, it helped my overall stamina

during pregnancy, and helped me get my body back after having the babies. It helped my overall fitness

levels. It helped me get through the pregnancy.

- Annika Lane

BODYPUMProcks for getting all-round toning up of the muscles. Having worked out for about 16 years

it has been the most efficient way of converting my fat to muscle.

- Simon Clark

Its [BODYPUMP]just awesome. You can work at your own level. Its a little bit social which is good.

- Sharon Amphlett

I think overall its [BODYPUMP] fantastic, especially when youre short on time. It gives you the muscle

tone and fitness so if you dont have much time its an excellent workout.

- Lauren Barriball

It [BODYPUMP] is the best thing Ive ever done in terms of workout. If you havent done it you have to do

it, its addictive.

- Tracey Thompson


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Other Sporting Activities BODYPUMP Members Take Part In

Other gym-based activities*(53%), running (32%) and walking (27%) are the main activities outside of

BODYPUMP that members take part in.

Looking at gym-based activities in more detail, 25% of the sample listed their activities outside ofBODYPUMP as general gym exercising (eg circuit training, boxing, etc.), 21% said aerobics and just 7%

said weight training.

*Gym-based activities include mentions of gym, aerobics and weights.


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Summary Discussion

The most positive aspects of BODYPUMP based on the findings of this report are the high levels of

enjoyment amongst attendees and the physical benefits of improved muscle tone and strength.

Attendees appeared unsure about whether BODYPUMP had helped them with other aspects of their

physical conditioning. It is possible, as was stated in the text, that attendees are mistaking an increase or

lack of decrease in body weight brought about by an increase in muscle mass as meaning they havent lost

fat. It may be that people need to be made more aware of this idea and the need to judge their progress by

body composition and body fat readings, as well as their ability over time to progress through each

BODYPUMP workout.

BODYPUMP has a low injury rate which suggests a very user-friendly format well suited to people who

attend the classes. People did comment, however, on wanting to see instructors help people with poor form

Just 9 out of 10 people said they were likely to continue going to the classes. Younger members are more

likely then older members to actually consider increasing the frequency of attendance at BODYPUMP.

This is a positive sign these are the people who have the potential to be the longest-serving

BODYPUMP class attendees.

BODYPUMP members appear to enjoy aerobic activity even when they are not attending classes other

gym work (emphasis on the aerobic side) and running and walking.


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THE PHYSICAL AND PSYCHOLOGICALRESPONSE TO 13 WEEKS oF STRUCTUREDGROUP-FITNESS EXERCISE INUNTRAINED INDIVIDUALS

LYTHE, J, PFITZINGER, P & HO, D.UNISPORTS CENTER FOR SPORT PERFORMANCE, UNIVERSITY OF AUCKLAND (2000)

Introduction

Group exercise fitness classes have grown in popularity over the past 20 years. Aerobics is now a term that

encompasses a broad range of these group exercise classes from bench step classes to choreographed

Martial Arts classes. A leading organization in the aerobics market is Les Mills International (LMI). LMI have

developed the Les Mills Body Training Systems product range which includes BODYPUMP,

BODYSTEP, BODYATTACK, BODYCOMBAT, and RPM. The acute effects (aerobic intensity and

caloric expenditure) of these classes have been previously studied [1]but the longitudinal effects of

participation have not. The purpose of this study was to measure the effect of 13 weeks of group exercise

classes on the physical and psychological condition of untrained adults.

Methods

A total of 150 subjects volunteered for the study. They were randomly selected from 500 individuals that

responded to an advertisement in the national newspaper. Subjects were required to be between the ages

of 16 and 60 and to have been inactive for a period of at least six months. The characteristics of the

subjects at the commencement of the study are shown below (Table 1).

Table 1: Descriptive characteristics of subjects who commenced the study

All Subjects Males Females

n 150 68 82

Age (yrs) 35.0 (10.1) 35.9 (9.7) 34.2 (10.4)

Weight (kg) 78.5 (16.1) 88.1 (12.4) 70.6 (14.3)

Height (cm) 171.6 (10.0) 179.3 (8.8) 165.2 (6.8)

All subjects were given a detailed written information pack as well as a verbal explanation of the study

before being asked to participate. Informed consent was obtained from every subject. The study lasted 15

weeks and a timeline of events is shown below (Figure 1).


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BD (females) = 1.1567 0.0717(log10S4skinfolds)

% BF = (4.95/BD-4.50) x 100

These formulae were chosen as they best represented the mix of age and race provided in the sample. [4]

Upper body strength and muscular endurance

The bench press exercise was used as a measure of both upper body strength and upper body muscular

endurance. This exercise was performed with a barbell and weights. After a period of familiarization the

subjects, six repetition maximum (6RM) was determined by having them perform sets of six repetitions at

progressively increasing loads. Subjects used a slightly-wider-than-shoulder-width grip on the bar and were

required to keep their lower back and hips in contact with the bench during the lowering and pressing

movements. The 6RM was the heaviest load successfully lifted for six repetitions. Muscular endurance was

measured by having the subject complete as many repetitions as possible using a load equal to 70% of

their 6RM. During both tests a movement tempo of 1 second to raise the weight and 1 second to lower the

weight was enforced.[5, 6]

Lower body strength and muscular endurance

The horizontal leg press exercise was used as a measure of both lower body strength and lower body

muscular endurance. This exercise was performed using a pin-loaded machine (Fitness Works, Auckland).

Subjects were required to perform a specific range of motion on every repetition. The range of motion was

from 90oof knee flexion to 5

oof knee flexion. After a period of familiarization for the subjects, six repetition

maximum (6RM) was determined by having each subject perform sets of six repetitions at progressively

greater loads. The 6RM load was the heaviest load successfully lifted for six repetitions. Muscular

endurance was measured by having the subject complete as many repetitions as possible using a load

equal to 70% of their 6RM. As for the bench press, a movement tempo of 1 second to raise the weight and

1 second to lower the weight was enforced.

Psychological state

Psychological state was assessed using a questionnaire (Refer to Appendix B). Subjects were required to

rate themselves on a five-point scale with regard to 10 positive and 10 negative emotions. The

questionnaire was scored by adding together the ratings from the positive questions then subtracting the

ratings from the negative questions. This system provided a scoring range of 40 to +40.

Intervention

This was a single intervention study with an exercise program being the intervention.


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Group exercise classes

From the start of week 2 until the end of week 14 (13 weeks of activity) subjects were required to attend

group exercise classes at the facilities of Les Mills World of Fitness in Auckland. Subjects were randomly

allocated into five groups and each group performed a different group exercise class. The groups were:

BODYPUMP, BODYSTEP, BODYATTACK, BODYCOMBAT and RPM. Subjects were onlypermitted to perform the class to which they were allocated. They were required to attend between two and

five sessions per week and must have performed a total of 32 sessions by the end of the 14thweek to be

included in the analysis. Introductory sessions were offered to all participants to ensure that they were

skilled in the movements of each class prior to commencement of the program.

Diet

Subjects were instructed not to change their diet. A three-day diet record was obtained for a sample of

subjects during week 1 and during week 14. These diet records were compared to see if caloric intake or

composition was significantly altered during the study.

Data Analysis

All test data was entered into a specially designed Microsoft Excel spreadsheet. Each groups results were

pooled so that pre- and post-intervention data could be compared. T-tests were used to determine if post-

intervention test data was significantly different to pre-intervention data.

Results

Table 2: Initial descriptive characteristics of subjects who completed the study

All subjects Males Females

n 79 37 42

Age (yrs) 36.1 (9.6) 36.1 (8.1) 36.1 (10.9)

Weight (kg) 78.1 (15.7) 87.5 (11.3) 70 (14.8)

Height (cm) 171.4 (10.2) 179.6 (7.8) 164.3 (6.1)


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Table 3: Initial descriptive characteristics of subjects who performed BODYPUMP and completedthe study


n 40 16 24

Age (yrs) 40.5 (10.9) 41.1 (8.8) 40 (12.3)

Weight (kg) 77.0 (16.5) 88.1 (11.1) 69.1 (15.3)

Height (cm) 170.8 (11.0) 180.8 (8.1) 163.7 (6.3)

Table 4: Initial descriptive characteristics of subjects who performed BODYATTACK andcompleted the study


n 8 5 3

Age (yrs) 29.9 (6.1) 29.4 (6.2) 30.7 (7.1)

Weight (kg) 83.1 (16.7) 90.2 (16.1) 71.2 (11.4)Height (cm) 171.6 (6.8) 175.1 (4.3) 165.7 (6.5)

Table 5: Initial descriptive characteristics of subjects who performed BODYSTEP and completedthe study


n 11 8 3

Age (yrs) 34.0 (5.4) 35.9 (3.0) 29.0 (8.0)

Weight (kg) 82.4 (17.4) 89.9 (13.6) 62.3 (5.2)

Height (cm) 176.6 (11.4) 181.2 (8.3) 164.2 (9.8)

Table 6: Initial descriptive characteristics of subjects who performed BODYCOMBAT andcompleted the study


n 10 3 7

Age (yrs) 31.0 (3.6) 30.0 (1.7) 32.3 (4.2)

Weight (kg) 74.1 (9.1) 81.9 (4.3) 67.8 (6.5)

Height (cm) 168.8 (7.8) 173.3 (9.3) 165.1 (4.6)

Table 7: Initial descriptive characteristics of subjects who performed RPM and completed thestudy


N 10 5 5

Age (yrs) 31.2 (5.8) 31.0 (4.9) 31.4 (7.3)

Weight (kg) 86.5 (14.3) 88.4 (9.6) 84.6 (18.9)

Height (cm) 173.9 (8.5) 179.7 (6.8) 168.2 (5.8)


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Table 8: Change in skinfolds of subjects as a result of the intervention

Mean (SD) sum of 8 skinfolds (mm)

Pre Post Change T-test

Group 176.2 (59.4) 145.3 (50.4) 29.9 (22.9) 0.000

Males 152.3 (47.8) 127.5 (45.3) 23.7 (21.7) 0.000BODYPUMP

Females 192.1 (62.0) 157.1 (51.0) 33.8 (23.2) 0.000

Group 198.4 (52.7) 167.5 (49.4) 31.0 (34.6) 0.039

Males 189.1 (49.5) 178.6 (56.9) 10.6 (12.7) 0.136BODYATTACK

Females 214.0 (65.0) 149.0 (35.4) 65.0 (32.9) 0.048

Group 176.4 (62.0) 153.8 (53.8) 22.6 (23.8) 0.015

Males 122.5 (61.1) 123.2 (61.0) -0.7 (3.9) 0.794BODYCOMBAT

Females 199.4 (49.6) 166.9 (49.3) 32.6 (21.5) 0.007

Group 163.7 (40.8) 154.3 (38.9) 9.4 (26.1) 0.259

Males 159.9 (40.4) 151.4 (39.9) 8.4 (24.6) 0.365BODYSTEP

Females 174.0 (48.9) 162.0 (43.4) 12.0 (35.5) 0.618

Group 189.2 (62.9) 161.5 (58.9) 27.7 (23.3) 0.005

Males 139.3 (41.2) 127.2 (50.3) 12.1 (16.6) 0.179RPM

Females 239.0 (31.3) 195.7 (48.4) 43.3 (18.3) 0.006

Table 9: Change in percent body fat of subjects as a result of the intervention

Mean (SD) percent body fat


Group 32.2(5.9) 29.5 (6.4) 2.7 (2.0) 0.000

Males 27.8 (4.4) 25.0 (5.2) 2.9 (2.7) 0.000BODYPUMP

Females 35.2 (4.9) 32.5 (5.3) 2.6 (1.6) 0.000

Group 33.0 (4.6) 31.2 (5.3) 1.8 (2.1) 0.039


Females 36.3 (5.4) 33.9 (6.5) 2.3 (3.2) 0.33

Group 31.7 (8.5) 30.4 (7.6) 1.3 (1.9) 0.054

Males 22.8 (8.3) 22.8 (7.9) 0.0 (1.1) 0.946BODYCOMBAT

Females 35.6 (5.2) 33.7 (5.0) 1.9 (1.9) 0.038


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Group 29.6 (5.1) 29.0 (5.7) 0.6 (2.9) 0.558

Males 27.6 (3.7) 27.0 (4.9) 0.6 (3.0) 0.581BODYSTEP

Females 34.7 (5.1) 34.4 (4.1) 0.3 (3.3) 0.882

Group 32.4 (7.7) 30.3 (7.7) 2.2 (2.7) 0.031

Males 25.8 (4.4) 24.8 (6.8) 1.1 (3.3) 0.512RPM

Females 39.1 (1.8) 35.8 (3.3) 3.3 (1.5) 0.009

The results indicate that subjects made an average reduction in body fat (as represented by skinfolds) of

21.3mm. When expressed in terms of percent body fat the reduction was 2.1%. The BODYPUMP group

had the largest reduction of the five classes. Skinfolds decreased by 29.9mm and percent body fat

decreased by 2.7%. This group also had the largest sample (40 subjects) which gave the results a high

level of statistical and practical significance. Males and females had similar percent body fat reductions in

the BODYPUMP group with 2.9% and 2.6% reductions respectively. The BODYATTACK group had anaverage decrease in skinfolds of 31.0mm, equal to a reduction of 1.8% body fat. Females had a slightly

greater decrease in percent body fat than the males (2.3% as compared to 1.8%) but the small sample size

reduces the power of this observation. The BODYCOMBAT group had an average decrease in skinfolds

of 22.6mm, equal to a reduction in percent body fat of 1.3%. Within the group, however, it was evident that

the females were responsible for all the reductions in skinfolds and percent body fat. The males did not

reduce skinfolds or percent body fat while the females had reductions of 22.6mm and 1.9% respectively.

The BODYSTEP group decreased skinfolds by 9.4mm, equal to a reduction in percent body fat of 0.6%.

Both males and females had similar reductions within the BODYSTEP group. The RPM group had an

average decrease in skinfolds of 27.7mm, equal to a 2.2% decrease in percent body fat. Femalesdecreased by a larger amount than males with reductions of 43.3mm and 3.3%, compared to the males

with 12.1mm and 1.1%.

Table 10: Change in aerobic fitness as a result of the intervention

Mean (SD) beep test level


Group 41.0 (23.4) 46.0 (26.0) 5.1 (6.8) 0.000

Males 55.3 (23.4) 61.5 (28.5) 6.3 (8.5) 0.009BODYPUMP

Females 31.5 (18.2) 35.7 (18.5) 4.3 (5.6) 0.001

Group 44.9 (23.6) 58.3 (26.4) 13.4 (8.1) 0.002


Females 36.0 (17.7) 47.7 (25.0) 11.7 (7.4) 0.111


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Group 55.6 (30.6) 66.0 (27.3) 10.4 (8.2) 0.003


Females 42.3 (20.4) 53.1 (16.9) 10.9 (9.3) 0.022

Group 58.4 (20.8) 72.9 (25.8) 14.5 (10.8) 0.001

Males 63.4 (21.2) 80.1 (24.1) 16.8 (11.1) 0.004BODYSTEP

Females 45.0 (14.7) 53.7 (23.3) 8.7 (8.7) 0.228

Group 50.2 (27.6) 59.5 (30.2) 9.3 (10.2) 0.018

Males 72.4 (19.0) 84.0 (14.5) 11.6 (11.9) 0.095RPM

Females 28.0 (11.1) 35.0 (18.6) 7.0 (8.9) 0.154

The results indicate that subjects made an average improvement in beep test score of 7.9 (9.2) lengths.

The average beep test score improved from 46.8 lengths (standard deviation of 24.9) to 56.1 lengths

(standard deviation of 27.8). This represents a change in VO2max from 34.9 (27.1) to 38.2(27.8), an

improvement of 3.3 (3.8) ml/kg/min. The BODYPUMP group improved from 41.0 (23.4) to 46.0 (26.0)

lengths. This represents an increase in VO2max of 2.0 ml/kg/min from 32.6 (26.0) to 34.6 (27.2) ml/kg/min.

Males from the BODYPUMP group scored higher than females on the beep test although the

improvements were similar. The average difference in VO2 max between males and females at the

commencement of the study was 8.6 ml/kg/min or 23.8 lengths of the beep test. The BODYATTACK

group improved from 44.9 (23.6) to 58.3 (26.4) lengths. This represents an increase in VO2 max of 4.7

ml/kg/min from 34.2 (26.2) to 38.9 (27.4) ml/kg/min. Similar to the BODYPUMP group, males had higher

pre and post- scores for the beep test (an average difference in VO2 max at the commencement of the

study was 5.1ml/kg/min or 14.2 lengths of the beep test.) The BODYCOMBAT group improved from 55.6

(30.6) to 66.0 (27.3) lengths. This represents an increase in VO2 max of 3.4 ml/kg/min from 38.0(28.9) to

41.4 (27.7) ml/kg/min. Similar to the BODYPUMP and BODYATTACK groups, males had higher pre

and post- scores for the beep test (an average difference in VO 2 max at the commencement of the study

was 14.5 ml/kg/min or 44.4 lengths of the beep test). The BODYSTEP group improved from 58.4 (20.8)

to 72.9 (25.8) lengths. This represents an increase in VO2 max of 4.6 ml/kg/min from 38.9 (22.9) to 43.5

(27.1) ml/kg/min. BODYSTEP males had higher pre and post- scores for the beep test (an average

difference in VO2 max at the commencement of the study was 6.3 ml/kg/min or 18.4 lengths of the beep

test and they also had greater improvements over the 13 weeks. The RPM group improved from 50.2(27.6) to 59.5 (30.2) lengths. This represents an increase in VO2 max of 3.3 ml/kg/min from 36.0 (27.7) to

39.3 (28.8) ml/kg/min. RPM males had higher pre and post- scores for the beep test (an average

difference in VO2 max at the commencement of the study was 15.5 ml/kg/min or 44.4 lengths of the beep

test. The improvements over the 13 weeks were similar for males and females.


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Table 11: Change in upper body strength as a result of the intervention

Mean (SD) 6RM bench press (kg)


Group 33.0 (14.8) 38.1 (15.0) 5.2 (5.4) 0.000

Males 47.0 (11.7) 52.8 (10.9) 6.0 (5.8) 0.001BODYPUMP

Females 23.6 (7.5 ) 28.4 (7.5) 4.7 (5.3) 0.000

Group 36.4 (12.5) 45.8 (19.4) 9.4 (8.6) 0.017


Females 25.3 (4.5) 32.2 (12.7) 6.8 (9.4) 0.340

Group 41.3 (22.4) 46.7 (24.3) 5.4 (10.5) 0.143


Females 29.7 (11.3) 37.0 (19.7) 7.3 (12.1) 0.163

Group 45.0 (18.8) 50.1 (21.8) 5.1 (5.5) 0.011

Males 53.8 (13.4) 60.2 (15.4) 6.4 (5.0) 0.008BODYSTEP

Females 21.7 (3.1) 23.3 (8.5) 1.7 (6.3) 0.693

Group 43.3 (21.8) 47.5 (22.0) 3.8 (6.0) 0.079

Males 55.5 (22.4) 59.5 (23.5) 4.0 (6.8) 0.256RPM

Females 28.1 (6.9) 32.5 (3.5) 3.5 (6.0) 0.271

Upper body strength as measured using the bench press increased from 37.3 (17.4) kg to 42.8 (18.8) kg.

The BODYPUMP group increased from 33.0 (14.8) kg to 38.1 (15.0) kg. Although the males had higher

initial test scores for the bench press the level of improvement was similar with males increasing their

bench press by 6.0 (5.8) kg and females by 4.7 (5.3) kg. These increases were statistically significant. The

BODYATTACK group had the largest increase in bench press. Subjects improved from 36.4 (12.5) kg to

45.8 (19.4) kg, an increase of 9.4 (8.6) kg. Male subjects started at a higher level and increased their bench

press more than the females. They started at 43.0 (10.8) and increased by 11.0 (8.8) kg as compared to

the females who started at 25.3 (4.5) and increased by 6.8 (9.4). The increases achieved by

BODYATTACK males and females were statistically significant. The BODYCOMBAT group increased

from 41.3 (22.4) kg to 46.7 (24.3) kg, an increase of 5.4 (10.5) kg. Males from the BODYCOMBAT group

started at a higher level but improved by a much smaller amount than the females. Males started at 68.3

(17.6) and increased by 0.8 (3.8) kg as compared to the females who started at 29.7 (11.3) kg and

increased by 7.3 (12.1) kg. Only the increase achieved by the females was statistically significant. The

BODYSTEP group increased from 45.0 (18.8) kg to 50.1 (21.8) kg, an increase of 5.1 (5.5) kg. Males

started at a higher level in the bench press and improved to a greater degree than females. Males started


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decreased their number of repetitions. They changed from 14.4 (1.9) to 11.6 (2.4) reps. Females started

from 18.3(2.1) and increases to 19.3 (5.8) reps. The changes in upper body muscular endurance achieved

by BODYATTACK males and females were not statistically significant. The BODYCOMBAT group

increased from 15.9 (6.4) reps to 19.2 (4.2) reps, an increase of 3.3 (8.6) reps. Males from the

BODYCOMBAT group started at 16.3 (8.4) and increased to 17.3 (4.6) reps. The females started at 15.7

(6.2) and increased to 20.0 (4.0). Neither the male or female increase in upper body muscular endurance

was statistically significant. The BODYSTEP group recorded small increases in upper body muscular

endurance. The group increased from 15.6 (3.1) reps to 16.8 (4.1) reps, the males increased from 15.6

(3.7) reps to 16.1 (4.4) reps, and the females increased from 15.7 (1.2) reps to 18.7 (3.2) reps. The RPM

group decreased both as a group and as males and females. The group score decreased from 17.2 (7.4)

reps to 15.6 (3.6) reps, the males decreased from 13.4 (4.3) to 13.2 (2.9) and the females decreased from

22.0 (8.1) to 18.5 (1.9). None of these changes were statistically significant.

Table 13: Change in lower body strength as a result of the intervention

Mean (SD) 6RM leg press (kg)


Group 125.7 (45.0) 141.0 (42.4) 15.9 (24.2) 0.000

Males 158.4 (39.1) 167.2 (34.3) 9.4 (31.4) 0.265BODYPUMP

Females 103.9 (34.7) 123.6 (38.7) 20.0 (17.9) 0.000

Group 136.9 (39.0) 164.8 (48.2) 27.9 (26.6) 0.021


Females 108.3 (53.0) 131.3 (59.5) 23.0 (19.9) 0.180

Group 121.8 (43.6) 149.0 (35.4) 27.2 (19.3) 0.002


Females 101.1 (28.2) 132.9 (26.3) 31.7 (20.9) 0.007

Group 136.8 (37.2) 158.2 (39.7) 21.4 (25.9) 0.021

Males 154.4 (25.6) 177.5 (24.9) 23.1 (28.7) 0.056BODYSTEP

Females 90.0 (10.0) 106.7 (15.3) 16.7 (20.8) 0.300

Group 157.0 (48.8) 186.0 (50.8) 29.0 (16.0 ) 0.000

Males 196.0 (34.4) 222.0 (49.2) 26.0 (16.7) 0.025RPM

Females 118.0 (19.2) 150.0 (12.2) 32.0 (16.4) 0.012

Lower body strength of the whole group as measured using the horizontal leg press, increased from 131.8

(44.1) kg to 150.4 (41.3) kg. The BODYPUMP group increased from 125.7 (45.0) kg to 141.0 (42.4) kg.


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The female BODYPUMP group improved their leg press scores to a greater degree than the males.

Females improved from 103.9 (34.7) to 123.6 (38.7), an increase of 20.0 (17.9). Males improved from

158.4(39.1) to 167.2 (34.3), an increase of 9.4 (31.4). Only the increase from the female group was

statistically significant. The BODYATTACK group increased from 136.9 (39.0) kg to 164.8 (48.2) kg, an

increase of 27.9 (26.6) kg. Both males and females achieved good increases in the leg press. Females

improved from 108.3 (53.0) to 131.3 (59.5), an increase of 23.0 (19.9). Males improved from 154.0 (16.7) to

184.8 (30.7), an increase of 30.8 (31.8). The increases achieved by BODYATTACK males and females

were not statistically significant. The BODYCOMBAT group increased from 121.8 (43.6) kg to 149.0

(35.4) kg, an increase of 27.2 (19.3) kg. Females improved from 101.1 (28.2) to 132.9 (26.3), an increase

of 31.7 (20.9). Males improved from 170.0 (34.6) to 186.7 (23.1), an increase of 16.7 (11.5). Only the

increase achieved by the females was statistically significant. The BODYSTEP group increased from

136.8 (37.2) kg to 158.2 (39.7) kg, an increase of 21.4 (25.9) kg. Females improved from 90.0 (10.0) to

106.7 (15.3), an increase of 16.7 (20.8). Males improved from 154.4 (25.6) to 177.5 (24.9), an increase of

23.1 (28.7). The increase achieved by the males approached statistical significance. The RPM groupincreased from 157.0(48.8) kg to 186.0(50.8) kg, an increase of 29.0(16.0) kg. Males and females

improved to a similar degree. . Females improved from 118.0(19.2) to 150.0(12.2), an increase of 32.0

(16.4). Males improved from 196.0 (34.4) to 222.0 (49.2), an increase of 26.0 (16.7). Both the male or

female group increases were statistically significant.

Table 14: Change in lower muscular endurance as a result of the intervention

Mean (SD) number of repetitions of the leg press at 70% of6RM


Group 38.7 (22.4) 43.6 (21.3) 4.3 (9.0) 0.003

Males 39.6 (27.2) 42.9 (25.7) 3.7 (7.3) 0.085BODYPUMP

Females 38.1 (19.2) 44.0 (18.4) 4.6 (10.0) 0.015

Group 40.6 (17.5) 42.4 (19.1) 1.8 (7.8) 0.544

Males 34.4 (9.1) 32.8 (8.8) -1.6 (2.7) 0.256BODYATTACK

Females 51.0 (25.4) 58.3 (22.5) 7.3 (11.0) 0.370

Group 37.8 (10.2) 45.0 (11.2) 7.2 (11.0) 0.068

Males 37.0 (3.6) 35.7 (4.0) -1.3 (3.5) 0.578BODYCOMBAT

Females 38.1 (12.3) 49.0 (11.0) 10.9 (11.2) 0.042

Group 36.7 (15.4) 42.8 (18.4) 6.1 (10.7) 0.088

Males 36.4 (16.8) 42.5 (19.5) 6.1 (10.0) 0.128BODYSTEP

Females 37.7 (14.0) 43.7 (18.9) 6.0 (14.8) 0.555


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(5.2). The RPM females increased from 9.4 (17.1) to 20.6 (10.9). Only the RPM female increase was

statistically significant.

Table 15: Change in psychological state as a result of the intervention

Mean psychological test score


Group 16.8 (7.8) 27.0 (7.4) 10.9 (8.2) 0.000

Males 17.0 (6.7) 26.5 (4.6) 10.7 (8.8) 0.000BODYPUMP

Females 16.6 (8.5) 27.3 (8.9) 11.0 (8.0) 0.000

Group 15.1 (6.4) 23.0 (8.7) 7.9 (7.8) 0.025


Females 11.0 (6.1) 19.3 (5.0) 8.3 (2.1) 0.020

Group 7.8 (6.3) 20.7 (10.4) 12.9 (10.1) 0.003


Females 7.0 (7.3) 20.6 (12.6) 13.6 (12.2) 0.026

Group 17.6 (7.0) 26.5 (6.1) 8.9 (4.2) 0.000

Males 18.5 (7.7) 27.3 (7.1) 8.8 (4.4) 0.001BODYSTEP

Females 15.3 (5.0) 24.7 (2.1) 9.3 (4.7) 0.076

Group 13.0 (13.1) 21.3 (8.1) 8.3 (7.5) 0.007

Males 16.6 (7.7) 22.0 (5.2) 5.4 (5.3) 0.086RPM

Females 9.4 (17.1) 20.6 (10.9) 11.2 (8.8) 0.047


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Table 16: Combined results for BODYPUMP


Group 176.2 (59.4) 145.3 (50.4) 29.9 (22.9) 0.000

Males 152.3 (47.8) 127.5 (45.3) 23.7 (21.7) 0.000Sum of 8 skinfolds

(mm)

Females 192.1 (62.0) 157.1 (51.0) 33.8 (23.2) 0.000

Group 41.0 (23.4) 46.0 (26.0) 5.1 (6.8) 0.000

Males 55.3 (23.4) 61.5 (28.5) 6.3 (8.5) 0.009Beep test level

Females 31.5 (18.2) 35.7 (18.5) 4.3 (5.6) 0.001

Group 33.0 (14.8) 38.1 (15.0) 5.2 (5.4) 0.000

Males 47.0 (11.7) 52.8 (10.9) 6.0 (5.8) 0.0016RM Bench Press

Females 23.6 (7.5 ) 28.4 (7.5) 4.7 (5.3) 0.000

Group 18.6 (7.0) 23.6 (7.3) 5.1 (6.2) 0.000

Males 14.8 (4.6) 18.9 (5.1) 4.3 (6.6) 0.022

Bench Pressrepetitions at 70% of

6RM

Females 21.1 (7.2) 26.8 (6.9) 5.5 (6.0) 0.000

Group 125.7 (45.0) 141.0 (42.4) 15.9 (24.2) 0.000

Males 158.4 (39.1) 167.2 (34.3) 9.4 (31.4) 0.2656RM Leg Press

Females 103.9 (34.7) 123.6 (38.7) 20.0 (17.9) 0.000

Group 38.7 (22.4) 43.6 (21.3) 4.3 (9.0) 0.003

Males 39.6 (27.2) 42.9 (25.7) 3.7 (7.3) 0.085

Leg Pressrepetitions at 70% of

6RM

Females 38.1 (19.2) 44.0 (18.4) 4.6 (10.0) 0.015

Group 16.8 (7.8) 27.0 (7.4) 10.9 (8.2) 0.000

Males 17.0 (6.7) 26.5 (4.6) 10.7 (8.8) 0.000Psychological score

Females 16.6 (8.5) 27.3 (8.9) 11.0 (8.0) 0.000


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Table 17: Combined results for BODYATTACK


Group 198.4 (52.7) 167.5 (49.4) 31.0 (34.6) 0.039

Males 189.1 (49.5) 178.6 (56.9) 10.6 (12.7) 0.136

Sum of 8 skinfolds

(mm)

Females 214.0 (65.0) 149.0 (35.4) 65.0 (32.9) 0.048

Group 44.9 (23.6) 58.3 (26.4) 13.4 (8.1) 0.002

Males 50.2 (26.9) 64.9 (27.9) 14.4 (9.1) 0.024Beep test level

Females 36.0 (17.7) 47.7 (25.0) 11.7 (7.4) 0.111

Group 36.4 (12.5) 45.8 (19.4) 9.4 (8.6) 0.017

Males 43.0 (10.8) 54.0 (18.8) 11.0 (8.8) 0.0496RM Bench Press

Females 25.3 (4.5) 32.2 (12.7) 6.8 (9.4) 0.340

Group 15.9 (2.7) 14.5 (5.4) -1.4 (4.2) 0.390

Males 14.4 (1.9) 11.6 (2.4) -2.8 (3.0) 0.108

Bench Pressrepetitions at 70% of

6RM

Females 18.3 (2.1) 19.3 (5.8) 1.0 (5.6) 0.790

Group 121.8 (43.6) 149.0 (35.4) 27.2 (19.3) 0.002

Males 170.0 (34.6) 186.7 (23.1) 16.7 (11.5) 0.1306RM Leg Press

Females 101.1 (28.2) 132.9 (26.3) 31.7 (20.9) 0.007

Group 40.6 (17.5) 42.4 (19.1) 1.8 (7.8) 0.544

Males 34.4 (9.1) 32.8 (8.8) -1.6 (2.7) 0.256

Leg Press repetitions

at 70% of 6RM

Females 51.0 (25.4) 58.3 (22.5) 7.3 (11.0) 0.370

Group 15.1 (6.4) 23.0 (8.7) 7.9 (7.8) 0.025

Males 17.6 (5.6) 25.2 (10.2) 7.6 (10.3) 0.173Psychological state

Females 11.0 (6.1) 19.3 (5.0) 8.3 (2.1) 0.02

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