{"id":2303,"date":"2017-03-29T15:19:36","date_gmt":"2017-03-29T21:19:36","guid":{"rendered":"https:\/\/ijrep.org\/?p=2303"},"modified":"2022-11-18T09:09:35","modified_gmt":"2022-11-18T16:09:35","slug":"designing-the-optimal-suspension-training-circuit","status":"publish","type":"post","link":"https:\/\/ijrep.org\/designing-the-optimal-suspension-training-circuit\/","title":{"rendered":"Designing the Optimal Suspension Training Circuit"},"content":{"rendered":"<p>Nu\u00f1ez TP<sup>1<\/sup>, Beltz NM<sup>1 2<\/sup>, Vandusseldorp TA<sup>3<\/sup>, Mermier CM<sup>1<\/sup>, Kravitz L<sup>1<\/sup><strong>. Designing the Optimal Suspension Training Circuit<\/strong><span style=\"line-height: 22.15px; font-size: 14.76px;\">. <\/span><sup>1<\/sup>University of New Mexico, Albuquerque, New Mexico, USA. <sup>2<\/sup>University of Wisconsin-Eau Claire, Eau Claire, Wisconsin, USA. <sup>3<\/sup>Kennesaw State University, Kennesaw, Georgia, USA.<\/p>\n<ul class=\"fusion-checklist fusion-checklist-5\" style=\"font-size:15px;line-height:25.5px;\">\n<li class=\"fusion-li-item\"><span style=\"background-color:#f09a3e;font-size:13.2px;height:25.5px;width:25.5px;margin-right:10.5px;\" class=\"icon-wrapper circle-yes\"><i class=\"fusion-li-icon fa-download fas\" style=\"color:#ffffff;\"><\/i><\/span>\n<div class=\"fusion-li-item-content\" style=\"margin-left:36px;\"><div class=\"lana-download-shortcode\"><p><a class=\"btn btn-primary lana-download\" href=\"https:\/\/ijrep.org\/download\/2114\/\" role=\"button\">Download PDF <span class=\"badge\">199<\/span><\/a><\/p><\/div><\/div>\n<\/li>\n<li class=\"fusion-li-item\"><span style=\"background-color:#f09a3e;font-size:13.2px;height:25.5px;width:25.5px;margin-right:10.5px;\" class=\"icon-wrapper circle-yes\"><i class=\"fusion-li-icon fa-download fas\" style=\"color:#ffffff;\"><\/i><\/span>\n<div class=\"fusion-li-item-content\" style=\"margin-left:36px;\"><a href=\"https:\/\/ijrep.org\/wp-content\/uploads\/2017\/03\/nunez.et_.al_.spring.2017.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">View PDF<\/a><\/div>\n<\/li>\n<\/ul>\n<div class=\"fusion-separator fusion-full-width-sep sep-double sep-dashed\" style=\"border-color: #e7e4e2; border-top-width: 1px; border-bottom-width: 1px; margin: 30px auto 30px auto;\"><\/div>\n<h3>Abstract<\/h3>\n<div class=\"abstract\">\n<strong>Introduction:<\/strong> Benefits of circuit training have been researched for many years. However, there is no peer-reviewed research regarding energy expenditure when integrating a Suspension Training\u00ae (ST) device into a circuit protocol. The primary purpose of this study was to quantify and compare the acute metabolic responses of two commonly utilized ST work protocols, and to determine if there is a difference in these protocols between men and women. <strong>Methods:<\/strong> Two work-to-rest ratios [long work (LW) 45:15-sec, short work (SW) 30:15-sec] were employed for a circuit-style ST protocol in trained males (n =12) and females (n = 12), ages 19-28 yrs. Energy expenditure (EE) was determined via indirect calorimetry. In order to match total work time (12 min of total exercise), the LW protocol was performed twice (18 min total workout time) and SW protocol was performed three times (16 min total workout time). Variables analyzed were EE, O2 consumption (VO2), heart rate (HR), total repetitions (TR), and rating of perceived exertion (RPE). Protocol comparisons were made using ANOVA with repeated measures (p \u22640.05) for all variables. <strong>Results:<\/strong> Total EE was greater in the SW compared to the LW protocol (138 \u00b131 kcal vs. 122 \u00b131 kcal, p < 0.05), as was TR (416 \u00b168 reps vs. 383 \u00b185 reps, p < 0.05), respectively. Percent-VO2max for the LW and SW protocols were 45% and 50%, respectively. There was no significant difference between average-EE between the LW and SW protocols. Females had a significantly higher HR response for both protocols compared to males (LW: female = 174 \u00b16 bpm; male = 158 \u00b113 bpm; SW: female = 171 \u00b110 bpm; male = 156 \u00b114 bpm). <strong>Conclusion:<\/strong> Based on %VO2max, both the SW and LW protocols met ACSM adult guidelines for improvement of aerobic capacity in men and women and elicited high EE given the short exercise time. Women had a higher percent-HRmax response compared to men, while men had a higher percent-VO2max response compared to women.\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Nu\u00f1ez TP<sup>1<\/sup>, Beltz NM<sup>1 2<\/sup>, Vandusseldorp TA<sup>3<\/sup>, Mermier CM<sup>1<\/sup>, Kravitz L<sup>1<\/sup><strong>. Designing the Optimal Suspension Training Circuit<\/strong><span style=\"line-height: 22.15px; font-size: 14.76px;\">. <\/span><sup>1<\/sup>University of New Mexico, Albuquerque, New Mexico, USA. <sup>2<\/sup>University of Wisconsin-Eau Claire, Eau Claire, Wisconsin, USA. <sup>3<\/sup>Kennesaw State University, Kennesaw, Georgia, USA.<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[131],"tags":[136,48,137,135],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v22.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Designing the Optimal Suspension Training Circuit - IJREP - International Journal of Research in Exercise Physiology<\/title>\n<meta name=\"description\" content=\"Benefits of circuit training have been researched for many years. However, there is no peer-reviewed research regarding energy expenditure when integrating a Suspension Training\u00ae (ST) device into a circuit protocol. The primary purpose of this study was to quantify and compare the acute metabolic responses of two commonly utilized ST work protocols, and to determine if there is a difference in these protocols between men and women.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ijrep.org\/designing-the-optimal-suspension-training-circuit\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Designing the Optimal Suspension Training Circuit - IJREP - International Journal of Research in Exercise Physiology\" \/>\n<meta property=\"og:description\" content=\"Benefits of circuit training have been researched for many years. However, there is no peer-reviewed research regarding energy expenditure when integrating a Suspension Training\u00ae (ST) device into a circuit protocol. The primary purpose of this study was to quantify and compare the acute metabolic responses of two commonly utilized ST work protocols, and to determine if there is a difference in these protocols between men and women.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/ijrep.org\/designing-the-optimal-suspension-training-circuit\/\" \/>\n<meta property=\"og:site_name\" content=\"IJREP - International Journal of Research in Exercise Physiology\" \/>\n<meta property=\"article:published_time\" content=\"2017-03-29T21:19:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-18T16:09:35+00:00\" \/>\n<meta name=\"author\" content=\"Eberly\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eberly\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/ijrep.org\/designing-the-optimal-suspension-training-circuit\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/ijrep.org\/designing-the-optimal-suspension-training-circuit\/\"},\"author\":{\"name\":\"Eberly\",\"@id\":\"https:\/\/ijrep.org\/#\/schema\/person\/16bcd9f82c3d688b985bb85f100c29bc\"},\"headline\":\"Designing the Optimal Suspension Training Circuit\",\"datePublished\":\"2017-03-29T21:19:36+00:00\",\"dateModified\":\"2022-11-18T16:09:35+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/ijrep.org\/designing-the-optimal-suspension-training-circuit\/\"},\"wordCount\":348,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/ijrep.org\/#organization\"},\"keywords\":[\"Aerobic Exercise\",\"Interval Training\",\"Metabolic Cost\",\"Resistance Exercise\"],\"articleSection\":[\"Volume 12 Number 2 Spring 2017\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/ijrep.org\/designing-the-optimal-suspension-training-circuit\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/ijrep.org\/designing-the-optimal-suspension-training-circuit\/\",\"url\":\"https:\/\/ijrep.org\/designing-the-optimal-suspension-training-circuit\/\",\"name\":\"Designing the Optimal Suspension Training Circuit - IJREP - International Journal of Research in Exercise Physiology\",\"isPartOf\":{\"@id\":\"https:\/\/ijrep.org\/#website\"},\"datePublished\":\"2017-03-29T21:19:36+00:00\",\"dateModified\":\"2022-11-18T16:09:35+00:00\",\"description\":\"Benefits of circuit training have been researched for many years. 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