One-set resistance training elevates energy expenditure for 72 h similar to three sets
- 536 Downloads
To compare the effects of an acute one versus three-set full body resistance training (RT) bout in eight overweight (mean ± SD, BMI = 25.6 ± 1.5 kg m−2) young (21.0 ± 1.5 years) adults on resting energy expenditure (REE) measured on four consecutive mornings following each protocol. Participants performed a single one-set or three-set whole body (10 exercises, 10 repetition maximum) RT bout following the American College of Sports Medicine (ACSM) guidelines for RT. REE and respiratory exchange ratio (RER) by indirect calorimetry were measured at baseline and at 24, 48, and 72 h after the RT bout. Participants performed each protocol in randomized, counterbalanced order separated by 7 days. There was no difference between protocols for REE or RER. However, REE was significantly (p < 0.05) elevated (~5% or ~400 kJ day−1) in both the protocols at 24, 48, and 72 h post RT bout compared with baseline. There was a no change in RER in both the protocols at 72 h compared to baseline. A one-set RT bout following the ACSM guidelines for RT and requiring only ~15 min to complete was as effective as a three-set RT bout (~35 min to complete) in elevating REE for up to 72 h post RT in overweight college males, a group at high risk of developing obesity. The one-set RT protocol may provide an attractive alternative to either aerobic exercise or multiple-set RT programs for weight management in young adults, due to the minimal time commitment and the elevation in REE post RT bout.
KeywordsStrength training Resting energy expenditure Ratings of perceived muscle soreness Postexercise metabolism
We would like to thank the participants who volunteered their time and effort for this study. Additionally, we thank the staff of the Exercise Physiology Lab for their time and expertise. This project was supported by The National Institute of Diabetes and Digestive and Kidney Diseases (5K01DK078738-03).
Conflict of interest
- Conley MS, Rozenek R (2001) National strength and conditioning association position statement: health aspects of resistance exercise and training. Strength Cond J 23(6):9–23Google Scholar
- Gibson RS (1990) Principles of nutrition assessment. Oxford University Press, Oxford, pp 22–42Google Scholar
- Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A (2007) Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Med Sci Sports Exerc 39(8):1423–1434CrossRefPubMedGoogle Scholar
- Jakicic JM, Clark K, Coleman E, Donnelly JE, Foreyt J, Melanson E, Volek J, Volpe SL (2001) American College of Sports Medicine position stand. Appropriate intervention strategies for weight loss and prevention of weight regain for adults. Med Sci Sports Exerc 33(12):2145–2156CrossRefPubMedGoogle Scholar
- Pollock ML, Franklin BA, Balady GJ, Chaitman BL, Fleg JL, Fletcher B, Limacher M, Pina IL, Stein RA, Williams M, Bazzarre T (2000) AHA Science Advisory. Resistance exercise in individuals with and without cardiovascular disease: benefits, rationale, safety, and prescription: an advisory from the Committee on Exercise, Rehabilitation, and Prevention, Council on Clinical Cardiology, American Heart Association; Position paper endorsed by the American College of Sports Medicine. Circulation 101(7):828–833PubMedGoogle Scholar
- World Health Organization (WHO) (1985) Energy and protein requirements; report of Joint FAO/WHO/UNU Expert Consultation. WHO Technical Report 1985, pp 45–62Google Scholar