Evaluating Performance Training and Step Aerobics in Intervals

Performance Step Interval is evaluated over 75 min, measuring heart rates on 10 subjects. The three step aerobics parts and the aerobics part have significantly (p=0.040) larger energy expenditure (9.95±1.27 kcal. min-1) than the three weight lifting parts and balance (8.93±1.20 kcal. min-1). The first and second step aerobics parts have energy expenditure (10.05±1.30 kcal. min-1) 12.1±5.4% higher (p=0.00058) than for the first and second weight lifting parts (8.97±1.19 kcal. min-1). Rixon et al. (2006) found 20% higher energy expenditure during one hour Step than during one hour Pump. The lower percentage follows since the subjects build muscular strength through weight lifting while recovering from step aerobics. Performance Step Interval has energy expenditure (8.56±1.16 kcal. min-1) comparable (p=0.374) to running at 8.05 km. hour-1 (8.74±1.23 kcal. min-1), and significantly (p=0.020) below running at 8.37 km. hour-1 (9.83±1.38 kcal. min-1). Performance Step Interval is found to be a viable and time efficient training form where subjects build muscular strength through weight lifting while recovering from the high energy expenditure during the step aerobics part, and enter the subsequent step aerobics part with a lower energy expenditure. The study provides a framework for evaluating and comparing exercise programs in terms of energy expenditure for different kinds of activities sequenced through time.