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Speaker 1: Welcome to Fitness Disrupted, a production of My Heart Radio.

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Speaker 1: I am Tom Holland and this is Fitness Disrupted. Is

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Speaker 1: the calories burned number on your cardio machine accurate? That

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Speaker 1: is a question I get really frequently, and quite often

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Speaker 1: I'll have someone say to me, Hey, Tom, I just

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Speaker 1: worked out for X number of minutes and I burned

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Speaker 1: X number of calories. And the number of calories they

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Speaker 1: are telling me in the amount of time they supposedly

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Speaker 1: burned it is insanely high. And that's what we're going

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Speaker 1: to talk about. Are those readings? Is the number you're

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Speaker 1: given when you finish your elliptical workout, when you finish

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Speaker 1: your treadmill workout? Is that number accurate? Let me backtrack

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Speaker 1: a little bit. One of my experiences years ago. Okay,

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Speaker 1: I'm not an elliptical guy. I just it's not a

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Speaker 1: piece of equipment for me, many my friends people. It's

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Speaker 1: super popular for good reason. Really easy on the joints,

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Speaker 1: allows people with many different musculo skeletal issues to exercise.

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Speaker 1: So that's great, low impact though low calorie burn but

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Speaker 1: that's not always what you see. So years ago, I

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Speaker 1: was at this fantastic time X event with some great people.

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Speaker 1: I was hired to do some stuff for them, and

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Speaker 1: at the event, I was on an elliptical and had

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Speaker 1: to sit there and talk to people to some triathletes

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Speaker 1: were there and we were just doing different things on

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Speaker 1: different pieces of equipment, but we're talking to people. So

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Speaker 1: I was there for about an hour and I needed

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Speaker 1: to be on the elliptical, so super low intensity and

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Speaker 1: talking to people. So on the elliptical an hour talking

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Speaker 1: to people. Dave Scott was there, crazy fun, uh, you know,

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Speaker 1: amazing former triathlete. And when the hour was over, I

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Speaker 1: looked at the number that flashed on the screen to

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Speaker 1: tell me how many calories I had burned, and I thought,

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Speaker 1: are you kidding me? It was so ridiculously high. I

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Speaker 1: had barely broken a sweat. Sure I was on for

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Speaker 1: an hour, which an amount of time, but there was

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Speaker 1: no way I had burned that many calories. And that

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Speaker 1: goes to what we're talking about today. And I'm gonna

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Speaker 1: give you a study on the elliptical, specifically a recent one. Okay,

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Speaker 1: So there are many different variables that go many into

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Speaker 1: that number. And let's just start with the equipment manufacturers.

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Speaker 1: If you get on an elliptical, and just hit quick start,

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Speaker 1: or any piece of exercise equipment, you are suddenly a

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Speaker 1: certain age and a certain weight because they have to

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Speaker 1: put in a number when they're figuring out those calories.

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Speaker 1: And for one specific elliptical manufacturer, if you get on

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Speaker 1: and you hit quick start, you are now a thirty

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Speaker 1: five year old one and fifty pound person. Okay. You

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Speaker 1: may be older, you may be younger, you may be heavier,

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Speaker 1: you may be lighter, okay, but that's the default for

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Speaker 1: that machine at quick start. Now, most machines allow you

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Speaker 1: to punch in metrics right. Three important ones are your age,

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Speaker 1: your weight, and your sex. So when you do that,

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Speaker 1: is it suddenly perfectly accurate? Not even close for the

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Speaker 1: most part, not even close. And there again are many

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Speaker 1: different variables why and so without getting too much into

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Speaker 1: the science behind it, they have to use formulas, the

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Speaker 1: equipment manufacturers. And I've been fortunate and work for one

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Speaker 1: right now, the fitness advisor for one, And I get

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Speaker 1: to talk to the to the people who are, you know,

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Speaker 1: the true brains behind those formulas. And I studied the

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Speaker 1: formulas as well back in my master's work. But they're

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Speaker 1: the ones who are programming them and they're changing. But

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Speaker 1: one of the resources that has been used forever is

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Speaker 1: something called the Compendium of Physical Activities. Okay. It was

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Speaker 1: developed back in the eighties and it was basically doing

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Speaker 1: two things to enhance the comparability of results across studies

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Speaker 1: that we're using. Here we go self reported physical activity.

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Speaker 1: We're gonna do you know how many times have I

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Speaker 1: talked about the inaccuracies right there self reported exercise and nutrition.

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Speaker 1: But I have to use something, okay. But it was

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Speaker 1: also used and is used to quantify the energy cost

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Speaker 1: of a wide variety of agal activities. So my textbooks

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Speaker 1: and you know, they utilize things called mets and basically

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Speaker 1: standardized gues estimations, estimations based on some data on the

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Speaker 1: energy cost of many different activities. You know, badminton, tennis, swimming, walking,

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Speaker 1: walking at certain speeds, all of those things. But that

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Speaker 1: is an estimation. And there's so many variables about five

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Speaker 1: that I'm gonna go into in just a second that

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Speaker 1: go into play. But they have to start somewhere. So

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Speaker 1: just know that when you get on it is using

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Speaker 1: a formula. The formulas, yes, are changing, but also with

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Speaker 1: the different equipment comes different variability you know, treadmills, bikes,

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Speaker 1: ellipticals a little easier, but now you have so many

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Speaker 1: other you know, new innovative pieces of cardio machines. And

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Speaker 1: basically the more complex you go, the harder it is

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Speaker 1: to get that formula accurate. All right, now, let me

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Speaker 1: give you one study recent study alright, research article Extra

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Speaker 1: Size in Medicine, April two thousand eighteen. Cloric expenditure estimation

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Speaker 1: differences between an elliptical machine and indirect calorimity. Can never

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Speaker 1: say this word calorimetry. Okay, Caloric expenditure estimation differences between

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Speaker 1: an elliptical machine and indirect calorimetry. See, you do it

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Speaker 1: until you get it right. Uh. And so there's a

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Speaker 1: flaw in this study, but it's still is worth talking about. Okay. Um,

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Speaker 1: the exercise not a flaw, but something you got to

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Speaker 1: look into. Uh. The exercise session was thirty minutes on

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Speaker 1: an elliptical trainer. Here's the thing though, they did use

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Speaker 1: the quick start button. Okay, so right then and there

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Speaker 1: just told you now that defaults to a certain so

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Speaker 1: it is going to be less accurate. And what was

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Speaker 1: the findings of this? And see this I'm looking into

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Speaker 1: the studies. We're not just you know, throwing things out

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Speaker 1: there at you. I'm looking at what's going on in

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Speaker 1: that study as well. Okay, but it's still pretty accurate

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Speaker 1: as to what I am seeing in many other studies

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Speaker 1: as well. So the conclusion was that it overestimated by

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Speaker 1: a hundred and thirty calories per thirty minutes. And I

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Speaker 1: would say, you know, in my experience, that's pretty accurate,

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Speaker 1: if not less than what I've seen personally on machines

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Speaker 1: with clients over decades of time. Okay, So again, each

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Speaker 1: manufacturer is using their own patented algorithms. And I rarely

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Speaker 1: go here, but if we're going to where do you

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Speaker 1: think I'm gonna go here? Where? Where do you think

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Speaker 1: they're gonna air on the side of telling you you've

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Speaker 1: done too little or you've burned less, or do you

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Speaker 1: think they're gonna air on the side that you've burned more?

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Speaker 1: And I hate to say that, but they are estimating, right,

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Speaker 1: They are using formulas, So I would say that they

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Speaker 1: don't want to discourage you from using their equipment. You're

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Speaker 1: probably more likely to use a piece of equipment that's

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Speaker 1: you know, feels like you're doing less and tells you

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Speaker 1: you're burning more. I'm just gonna leave that out there.

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Speaker 1: I'm not saying that, I'm just gonna say that's, you know,

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Speaker 1: something to think about. Leave it at that, all right,

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Speaker 1: And back to ellipticals. They oftentimes use a formula for walking,

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Speaker 1: but they also may be set up for a formula

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Speaker 1: that's used for biking, okay, And this discrepancy can throw

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Speaker 1: it off from one elliptical to another. Are you using

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Speaker 1: an elliptical where the formulas for walking or are you

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Speaker 1: using one where they've programmed it to be one for biking?

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Speaker 1: And so again, when you look at the research, ellipticals

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Speaker 1: tend to air on the high side of of uh,

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Speaker 1: getting it wrong. And it's usually as much as or more.

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Speaker 1: And when you look at the wide variety of studies

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Speaker 1: can be up to fifty off for different pieces of

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Speaker 1: cardio equipment, different brands. And what I'm not seeing. And

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Speaker 1: if you want to send it my way, go to

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Speaker 1: Fitness disrupted dot com, shoot me an email, show me

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Speaker 1: some studies where it's underestimating significantly. I don't see that

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Speaker 1: all right now. With treadmills, just real quickly, with treadmills,

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Speaker 1: one of the variables with treadmills is when you really

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Speaker 1: get in and I love this part of the extra

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Speaker 1: size science. The speed at which walking becomes running varies

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Speaker 1: from person to person, and that makes a big difference.

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Speaker 1: And that can be generally between around three and a

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Speaker 1: half three point seven miles per hour up to five

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Speaker 1: miles per hour. So your body size, your leg length,

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Speaker 1: your stride length, you know, your height is going to

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Speaker 1: affect that that doesn't ask you for that doesn't ask

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Speaker 1: you for any of these things, and your normal walking

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Speaker 1: pace and at what speed you start running that can

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Speaker 1: have a huge impact on the number of calories it

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Speaker 1: tells you you burn. Okay, so you know it goes

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Speaker 1: into all of these things that you can see now

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Speaker 1: they're starting to add up. There's not just one thing,

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Speaker 1: and give you a handful more and then we're gonna

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Speaker 1: wrap it up. Okay, but it is going to overestimate

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Speaker 1: and this this is gonna make sense to you, hopefully

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Speaker 1: and and be good news. As I always say on

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Speaker 1: this show, because you go, why am I doing this?

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Speaker 1: And I'm not losing the weight I thought, because it's

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Speaker 1: telling you you burn more than you do. And I

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Speaker 1: could throw in the studies that and I've talked about

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Speaker 1: this that that is one of the problems is because

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Speaker 1: people say, oh, I burned seven hundred calories in half

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Speaker 1: an hour of cardio, which is really really really really

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Speaker 1: hard to do. Let me tell you right now, and

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Speaker 1: then they'll say, okay, so I can go out and

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Speaker 1: reward eat. Well, the truth of it is, you didn't

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Speaker 1: burn that many calories, and you took in way more

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Speaker 1: than you probably even burned, and and you're now negating

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Speaker 1: your results. All right, So you've got treadmills, you've got ellipticals,

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Speaker 1: overestimating for the most part for most people, and now

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Speaker 1: here other variables really quickly that all come into play.

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Speaker 1: Doesn't ask you for your body fat percentage. That can

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Speaker 1: be a variable. Okay, if you're a hundred fifty pounds

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Speaker 1: of muscle with more muscle, I should say hundred fifty

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Speaker 1: pounds with you know, less muscle. That's going to play

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Speaker 1: a role in the cork expenditure. Huge, huge one is

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Speaker 1: your efficiency. And I've talked about this. People who say,

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Speaker 1: you know, I've been running three days a week on

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Speaker 1: the treadmill, or I've been you know, walking or biking,

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Speaker 1: doing the same thing over and over. You become more efficient.

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Speaker 1: So your fitness level and your efficiency makes a huge

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Speaker 1: a huge plays a huge role. And it's not something

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Speaker 1: you can punch in And what does that mean? You go, what,

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Speaker 1: how does that make any difference? Because someone who's more

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Speaker 1: efficient is better at it, wastes less energy. That's how

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Speaker 1: you get faster, is your well, what happens when you

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Speaker 1: get faster? They're related. I often talk about swimming. I

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Speaker 1: am a really inefficient swimmer. One of the upsides to

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Speaker 1: it is I burn more calories than people who swim

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Speaker 1: better than me. I'm always looking at the positive side.

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Speaker 1: So your efficiency plays a huge role. And the more

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Speaker 1: you do something, the better you get at it, and

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Speaker 1: the fewer calories you burn. And that is not taken

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Speaker 1: into account by these machines. And technique is huge technique. Okay,

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Speaker 1: if you're holding onto the handrails, if you are draped over,

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Speaker 1: if you're touching anything on that machine other than and

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Speaker 1: something like an elliptical where you're pushing the handles back

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Speaker 1: and forth, you are decreasing the amount of cowies you're burning,

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Speaker 1: you're holding up your body weight. And so many people

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Speaker 1: do that. Oh my gosh. Back in the day of

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Speaker 1: the StairMaster used to crank it up to ten. I

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Speaker 1: used to watch these people and then they would lock

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Speaker 1: their elbows and do the little pitter pattern things. Do

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Speaker 1: you think that number is accurate if someone's going through

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Speaker 1: the full range of motion? So how you use the

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Speaker 1: machine makes a huge difference. And so you can walk

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Speaker 1: swinging your arms, you could walk holding on. Where do

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Speaker 1: you think that's going to make a big difference in

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Speaker 1: the number of cowies you burn? The type of exercise, Okay,

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Speaker 1: if you're doing steady state, it's going to be more

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Speaker 1: accurate than if you're doing and sub maximal steady state

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Speaker 1: I should say then interval type workouts or high intensity okay.

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Speaker 1: The formulas are more for steady state, lower intensity, sub

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Speaker 1: maximal exercise. And again they're improving these formulas all the time,

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Speaker 1: and it's different from machine to machine, but you can

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Speaker 1: start to see that there are just too many variables

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Speaker 1: to get it perfectly accurate. I'm gonna bring this all

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Speaker 1: home in a second. And finally, the calibration of the machine.

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Speaker 1: I was on a bike recently. I try everything, and

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Speaker 1: it's a newer bike with power outputs and stuff, and

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Speaker 1: I got on this machine at the gym, and there

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Speaker 1: was a guy next me on the same exact bike,

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Speaker 1: and my machine was totally off the calibration and I

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Speaker 1: was putting out watts. If you're a biker that that

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Speaker 1: there's no way that Tour de Frances guys would be

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Speaker 1: lucky to put out and I wasn't working hard. So

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Speaker 1: it has to be calibrated. And if you have a

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Speaker 1: treadmill or an elliptical, over time, the belts are gonna

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Speaker 1: get looser, the parts are gonna get looser, the resistance

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Speaker 1: is going to become less, but the machine doesn't know that.

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Speaker 1: And if you go to a gym, based on whatever

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Speaker 1: piece you're using, there how many hours are on that machine?

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Speaker 1: So you can start to see Holy smokes. There are

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Speaker 1: so many variables that come into play, and most of

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Speaker 1: them I can't think of one right now where it's

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Speaker 1: going to overestimate there. I'm sorry, underestimate. It is going

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Speaker 1: to overestimate for the vast majority of variables we're talking about. Okay,

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Speaker 1: let's bring it home though common sense. If weight loss

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Speaker 1: is your primary goal, then the last thing you want

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Speaker 1: to do is take that number as as gospel. And

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Speaker 1: this is gonna sound horrible and I've said this to

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Speaker 1: many people over the years, but if you're if weight

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Speaker 1: loss is truly your goal, then cut the number in half.

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Speaker 1: You go, oh my gosh, why would I pop? Because

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Speaker 1: if weight loss is your goal and it tells you

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Speaker 1: you burned five hundred calories, you probably I'm gonna throw

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Speaker 1: These are round numbers, guestimations myself three. So if you

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Speaker 1: say to fifty, now you're fifty calories ahead. And I

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Speaker 1: don't want to get into the whole thing, but you know,

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Speaker 1: if you've listened to any of my other podcasts about exercise,

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Speaker 1: it is so much more than just those calories burned.

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Speaker 1: You're you're the benefits are are so far exceed But

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Speaker 1: if it's weight loss, why would you not take the

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Speaker 1: approach that I'm taking? Okay, success is getting on frequently.

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Speaker 1: You know better to get on five times and burn

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Speaker 1: and and know that you say, oh, I burn two

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Speaker 1: fifty cowies, then you're going to make better food choices.

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Speaker 1: The grill and the wepton. We talked about the hormonal

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Speaker 1: things that happen, But why put yourself behind the eight ball?

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Speaker 1: And you're gonna put yourself ahead if you go, oh,

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Speaker 1: you know, instead of saying, oh, I burned seven hundred

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Speaker 1: collies and four hundred. I'm sorry forty five minutes, I

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Speaker 1: burned four hundred or five hundred. Be proud that you

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Speaker 1: got on, and get on tomorrow and burn another four hundred.

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Speaker 1: But don't why Why if I were your trainer and

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Speaker 1: I was telling you that you were burning that number

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Speaker 1: of cowies, And that's what a lot of trainers do,

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Speaker 1: some because they don't know the science, and others because

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Speaker 1: that makes their clients feel better about themselves. And that's

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Speaker 1: why the clients don't see the result. If I want

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Speaker 1: you to get results, why would you not do that

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Speaker 1: one final little trick down? If you say I don't

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Speaker 1: want to do that, tom I don't want it. You should.

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Speaker 1: You don't have to cut it in half, but take

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Speaker 1: take at least off. But if they're overestimating, sometimes thirty

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Speaker 1: or more, you know what, half is a great idea.

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Speaker 1: But if you go forget that, I'm not doing that.

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Speaker 1: Punching a lower weight. Punching a lower weight. If you

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Speaker 1: weigh a hundred and ninety pounds, put an hundred fifty pounds,

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Speaker 1: the number is gonna be last, but it's gonna be

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Speaker 1: closer to accurate. So if you want that as a

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Speaker 1: tip or tool, you can use that because that will

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Speaker 1: get you closer to the accuracy most likely of what's

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Speaker 1: going on. Now. As I finished this up, it sounds depressing.

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Speaker 1: It shouldn't be. You want to know your numbers, and

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Speaker 1: this is why from episode number one I talk about

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Speaker 1: how fitness and exercise and weight loss it's about numbers.

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Speaker 1: But you're not giving the right numbers. You're not giving

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Speaker 1: the right formulas, and that is pre venting you from

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Speaker 1: getting your results. So start with the right numbers and

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Speaker 1: air on the side the other way. Why get to

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Speaker 1: pressed and go, oh my gosh, I've been busting my

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Speaker 1: butt and the machine has been telling me I've been

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Speaker 1: burning eight hundred calories and you know, seventy minutes or less,

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Speaker 1: which again, uh, it's really hard to do on most pieces,

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Speaker 1: and you and then you start to get upset. So go, uh,

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Speaker 1: you know four hundred, and just be happy with that

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Speaker 1: number and think it's consistency that is most important. I'm

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Speaker 1: gonna leave you with that. I say it all the time.

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Speaker 1: It's not what you did in that one session that matters.

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Speaker 1: It's what you do the whole week and throughout every

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Speaker 1: day and adding movement into your day, okay, and making

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Speaker 1: better food choices. And if you feel bad that you

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Speaker 1: got on a machine and you you're not seeing changes

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Speaker 1: on the scale, you're probably gonna start making the worst

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Speaker 1: food choices. So there you go. It's not accurate for

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Speaker 1: the most part, and it's not helping you. It's hurting you.

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Speaker 1: It's putting you behind the april. So best case scenario

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Speaker 1: of what I recommend, just cut the number in half

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Speaker 1: and judge your success by your frequency of exercise. There

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Speaker 1: you go. Not a happy subject, but it's just true.

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Speaker 1: And once you get away from and when the weight

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Speaker 1: loss is not the primary goal. We all want to

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Speaker 1: be a healthy weight. But if you if you stick

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Speaker 1: with it, if you give it time and you just

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Speaker 1: focus on consistency, the weight loss will come. And I

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Speaker 1: don't want you counting calories your whole life, whether it

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Speaker 1: be from your exercise or what's on your plate. Enough,

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Speaker 1: there you go. Fun topic, great one, that's the science.

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Speaker 1: I can give you more studies, you don't need them.

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Speaker 1: They're gonna reiterate the same type of stuff. And again,

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Speaker 1: hard pressed to say, oh, here's a machine where it's

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Speaker 1: dramatically underestimating your calorie burn. All right, thank you for listening.

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Speaker 1: If you have a spare second, please rate the show.

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Speaker 1: Thank you so much for doing so. If you have

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Speaker 1: UH you can UH follow me and reach out to

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Speaker 1: me Tom h Fit on Twitter and Instagram, and Fitness

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Speaker 1: Disrupted dot com is a website you can email me

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Speaker 1: through as well. Thank you so much for listening. And

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Speaker 1: I love thank you to all you have rated the show,

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Speaker 1: who have commented, who have reached out to me. I

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Speaker 1: love what I do. If there's a topic you want

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Speaker 1: me to cover, let me know. If you have any disagreements,

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Speaker 1: let me know. And any guests, actually you're gonna have

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Speaker 1: many more guests coming up you want me to interview,

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Speaker 1: let me know. All right, thank you for listening. I

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Speaker 1: am Tom Holland and this is Fitness Disrupted. Fitness Disrupted

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Speaker 1: is a production of I Heart Radio. For more podcasts

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Speaker 1: from my Heart Radio, visit the I Heart Radio app,

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Speaker 1: Apple Podcasts, or wherever you listen to your favorite shows.