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One-set resistance training elevates energy expenditure for 72 h similar to three sets

European Journal of Applied Physiology volume 111, pages 477–484 (2011)Cite this article

Abstract

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.

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Aknowledgments

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).

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Authors and Affiliations

  1. Department of Kinesiology and Health Education, Southern Illinois University, Box 1126, Edwardsville, IL, 62026, USA

    Timothy Heden, Curt Lox, Steven Reid & Erik P. Kirk

  2. Department of Psychology, Southern Illinois University, Edwardsville, IL, 62026, USA

    Paul Rose

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  1. Timothy Heden
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  2. Curt Lox
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  3. Paul Rose
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  4. Steven Reid
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  5. Erik P. Kirk
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Correspondence to Erik P. Kirk.

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Communicated by Klaas Westerterp.

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Heden, T., Lox, C., Rose, P. et al. One-set resistance training elevates energy expenditure for 72 h similar to three sets. Eur J Appl Physiol 111, 477–484 (2011). https://doi.org/10.1007/s00421-010-1666-5

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  • DOI: https://doi.org/10.1007/s00421-010-1666-5

Keywords

  • Strength training
  • Resting energy expenditure
  • Ratings of perceived muscle soreness
  • Postexercise metabolism