Presentation Title

ACUTE RESPONSES TO THE 7-MINUTE WORKOUT

Faculty Mentor

Todd Astorino

Start Date

18-11-2017 10:45 AM

End Date

18-11-2017 11:00 AM

Location

9-277

Session

Bio Sciences 4

Type of Presentation

Oral Talk

Subject Area

health_nutrition_clinical_science

Abstract

Purpose: A popular smartphone application called the 7-Minute Workout (7Min) claims to be scientifically proven to promote weight loss and improve cardiovascular function. The application has 10 million downloads and has been reviewed by 350,000 users. However, changes in metabolic and perceptual variables in response to 7Min are unknown. AIM: Our study compared acute responses between 7Min and a time-matched session of cycling-based high-intensity interval exercise (HIIE). METHODS: Fourteen active men and women (age and VO2max = 25.4 ± 8.3 years and 40.5 ± 6.4 ml·kg·min) initially underwent VO2max testing. During 2 subsequent sessions separated by ≥48 hours, they completed 7Min or HIIE. During exercise, oxygen uptake (VO2), heart rate (HR), blood lactate concentration (BLa), and rating of perceived exertion were measured. RESULTS: Peak VO2 was higher (p < 0.001) in HIIE vs. 7Min, and HIIE yielded greater (p < 0.001) mean VO2 (1.83 ± 0.41 L·min vs. 1.44 ± 0.32 L·min) and HR (159.0 ± 10.7 b·min vs. 140.7 ± 18.3 b·min, p < 0.001) vs. 7Min. Blood lactate concentration increased (p < 0.001) during exercise but was similar between bouts (p = 0.07). Rating of perceived exertion was higher (p = 0.008) in response to HIIE vs. 7Min. DISCUSSION: Although 7Min yields lower peak VO2 and HR than HIIE, it is characterized by bursts approaching 90 %HRmax and causes significant BLa accumulation, representing vigorous exercise. Nevertheless, 7Min is on the low end of the intensity spectrum, which questions whether it represents true HIIE and will confer similar benefits if performed long term.

Summary of research results to be presented

Change in VO2: Figure 1a shows that VO2 increased during exercise (p < 0.001) and there was a time X protocol interaction (p < 0.001). Post hoc analyses showed that VO2 was significantly higher in response to HIIE versus 7Min at all time points. VO2 during HIIE steadily increased from bout 1 (1.52 ± 0.32 L/min) to bout 8 (2.38 ± 0.48 L/min) and increased further to bout 11 when it peaked at 2.49 ± 0.47 L/min, equal to 83 %VO2max. VO2 varied during 7Min, as it increased from bout 1 to bout 2 (0.92 ± 0.19 to 1.27 ± 0.31 L/min, jumping jacks to wall sit), then decreased for pushups. VO2 continued to rise until bout 7 (2.06 ± 0.44 L/min, triceps dips). In bout 8 (1.70 ± 0.36 L/min, planks), it was reduced, yet increased again to a peak value equal to 73 %VO2max during bout 10 (2.18 ± 0.48 L/min, lunges). Mean (1.49 ± 0.32 L/min vs. 1.83 ± 0.41 L/min, p < 0.001) and peak VO2 (2.45 ± 0.50 L/min vs. 2.73 ± 0.54 L/min, p = 0.001) was lower in 7Min compared to HIIE.

Change in blood lactate concentration: Pre-exercise BLa was similar between regimes and increased during exercise (p < 0.001), but there was no time X protocol interaction (p = 0.07). Although, BLa values acquired at bout 8 (6.4 ± 1.8 mM vs. 5.6 ± 1.4 mM) and post-exercise (7.4 ± 1.4 mM vs. 6.2 ± 2.0 mM) were higher in 7Min versus HIIE.

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Nov 18th, 10:45 AM Nov 18th, 11:00 AM

ACUTE RESPONSES TO THE 7-MINUTE WORKOUT

9-277

Purpose: A popular smartphone application called the 7-Minute Workout (7Min) claims to be scientifically proven to promote weight loss and improve cardiovascular function. The application has 10 million downloads and has been reviewed by 350,000 users. However, changes in metabolic and perceptual variables in response to 7Min are unknown. AIM: Our study compared acute responses between 7Min and a time-matched session of cycling-based high-intensity interval exercise (HIIE). METHODS: Fourteen active men and women (age and VO2max = 25.4 ± 8.3 years and 40.5 ± 6.4 ml·kg·min) initially underwent VO2max testing. During 2 subsequent sessions separated by ≥48 hours, they completed 7Min or HIIE. During exercise, oxygen uptake (VO2), heart rate (HR), blood lactate concentration (BLa), and rating of perceived exertion were measured. RESULTS: Peak VO2 was higher (p < 0.001) in HIIE vs. 7Min, and HIIE yielded greater (p < 0.001) mean VO2 (1.83 ± 0.41 L·min vs. 1.44 ± 0.32 L·min) and HR (159.0 ± 10.7 b·min vs. 140.7 ± 18.3 b·min, p < 0.001) vs. 7Min. Blood lactate concentration increased (p < 0.001) during exercise but was similar between bouts (p = 0.07). Rating of perceived exertion was higher (p = 0.008) in response to HIIE vs. 7Min. DISCUSSION: Although 7Min yields lower peak VO2 and HR than HIIE, it is characterized by bursts approaching 90 %HRmax and causes significant BLa accumulation, representing vigorous exercise. Nevertheless, 7Min is on the low end of the intensity spectrum, which questions whether it represents true HIIE and will confer similar benefits if performed long term.