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Metabolic Cost of Aerobic Dance Bench Stepping at Varying Cadences and Bench Heights.

Journal of Strength & Conditioning Research: May 2002
Original Article: PDF Only

To determine the metabolic and cardiovascular responses of aerobic dance bench stepping (ADBS) at commonly used cadences and bench heights, 30 women (19-47 years of age) performed a graded maximal treadmill test and four 8-minute submaximal ADBS routines. Subjects followed identical videotape sequences of basic ADBS movements at cadences of 125 and 130 beats[middle dot]min-1 at bench heights of 6 and 8 in. Physiological measurements were taken during each minute of each test. Mean values calculated from the last 3 minutes were used for data analysis. Although there were no physiological differences between ADBS at the 2 cadences, there were significant physiological differences between ADBS at the 2 bench heights. On average, a 2-in. increase in bench height, increased heart rate, Vo2, and rating of perceived exertion by 10 beats[middle dot]min-1, 3.09 ml[middle dot]kg-1 min-1, and 1.53, respectively. In conclusion, it appears that bench height is more of a factor than cadence in increasing metabolic cost of ADBS. Results from this study provide information about the energy cost of ADBS at the common bench heights and cadences used in this study and, therefore, may be used to help aerobic participants select the proper bench height and cadence combination to control body weight and develop cardiorespiratory fitness safely and effectively.

(C) 2002 National Strength and Conditioning Association