Warmup Protocol Impact On Caloric Expenditure During A Virtual Cycling Class

INTRODUCTION: Lack of time is a top reason to avoid exercise, therefore, maximizing workout efficiency is key. A warmup improves cycling time-trial and sprint performance. However, less is known about the impact of a short duration warmup on caloric expenditure during participation in a virtual cycling class. PURPOSE: To examine the impact of a short duration warmup on caloric expenditure during a 20-min pre-recorded virtual cycling class. METHODS: In a randomized, counterbalanced study, six healthy, young adults (20±1 years of age) completed three visits, each separated by 48 to 96 hours. Visit one consisted of a VO2max test and equipment familiarization. Visits 2 and 3 consisted of either a 5-min cycling warmup ride (RIDE) or a 5-min seated rest (REST) followed by completion of a 20-min virtual cycling class. Participants followed video commands for perceived effort and revolutions per minute (RPM) while cycle ergometer power was self-selected. Metabolic gas, heart rate, RPM and power were measured continuously throughout the trial. A linear mixed effects model analysis was performed to determine how each warmup condition influenced exercise heart rate, power, cadence and caloric expenditure. Treatments (REST and RIDE) and exercise time point (0-20 min) served as fixed factors. If p<0.05, post-hoc pairwise comparisons were performed. RESULTS: No difference in caloric expenditure observed during a 20-min cycling session between REST or RIDE (244.80±72.43 and 246.81±85.23 kcals, p=0.44). Although, a 5-min warmup RIDE increased total caloric expenditure 14.40% over REST (288.00±96.29 and 251.73±73.89 kcals, respectively p<0.05). No difference observed between 20-min REST and RIDE conditions for heart rate (147.72±7.61 and 152.46±14.68 bpm, p=0.22), power (150.21±58.09 and 148.22±71.21 watts, p=0.42), or cadence (75.32±5.32 and 76.76±4.35 rpm, p<0.05). CONCLUSION: Kcals burned, HR, power and RPM during a 20-min virtual cycling class were independent of warmup condition due to the set routine with commands to follow a specific cadence and perceived exertion throughout the ride. The addition of a 5-min warmup increased total (25-min) caloric expenditure by ~15% above REST. A pre-recorded virtual cycling class yields consistent exercise results regardless of pre-participation in a short duration warmup.