Minimal Resistance Training Improves Daily Energy Expenditure and Fat Oxidation

Department of Kinesiology & Health Education, Southern Illinois University, Edwardsville, IL 62026, USA.
Medicine and science in sports and exercise (Impact Factor: 3.98). 04/2009; 41(5):1122-9. DOI: 10.1249/MSS.0b013e318193c64e
Source: PubMed


Long-term resistance training (RT) may result in a chronic increase in 24-h energy expenditure (EE) and fat oxidation to a level sufficient to assist in maintaining energy balance and preventing weight gain. However, the impact of a minimal RT program on these parameters in an overweight college-aged population, a group at high risk for developing obesity, is unknown.
We aimed to evaluate the effect of 6 months of supervised minimal RT in previously sedentary, overweight (mean +/- SEM, BMI = 27.7 +/- 0.5 kg x m(-2)) young adults (21.0 +/- 0.5 yr) on 24-h EE, resting metabolic rate (RMR), sleep metabolic rate (SMR), and substrate oxidation using whole-room indirect calorimetry 72 h after the last RT session.
Participants were randomized to RT (one set, 3 d x wk(-1), three to six repetition maximums, nine exercises; N = 22) or control (C, N = 17) groups and completed all assessments at baseline and at 6 months.
There was a significant (P < 0.05) increase in 24-h EE in the RT (527 +/- 220 kJ x d(-1)) and C (270 +/- 168 kJ x d(-1)) groups; however, the difference between groups was not significant (P = 0.30). Twenty-four hours of fat oxidation (g x d(-1)) was not altered after RT; however, reductions in RT assessed during both rest (P < 0.05) and sleep (P < 0.05) suggested increased fat oxidation in RT compared with C during these periods. SMR (8.4 +/- 8.6%) and RMR (7.4 +/- 8.7%) increased significantly in RT (P < 0.001) but not in C, resulting in significant (P < 0.001) between-group differences for SMR with a trend for significant (P = 0.07) between-group differences for RMR.
A minimal RT program that required little time to complete (11min per session) resulted in a chronic increase in energy expenditure. This adaptation in energy expenditure may have a favorable impact on energy balance and fat oxidation sufficient to assist with the prevention of obesity in sedentary, overweight young adults, a group at high risk for developing obesity.

Download full-text


Available from: Bryan K Smith
    • "Overweight and obesity have increased in the young adult population in many countries over the last three decades and is a leading public health concern (Ogden et al., 2012). Some weight loss/weight maintenance interventions have proven successful for young adults of 18-24 years old (Donnelly et al., 2003; Eiben and Lissner, 2006; Kirk et al., 2009); however, few weight loss/weight maintenance interventions are specifically designed for college students. This may be a concern since over half of US 18-24 year old young adults attend college and over 30 percent are overweight or obese (American College Health Association, 2013). "
    [Show abstract] [Hide abstract]
    ABSTRACT: Purpose – Recruiting college students for research studies can be challenging. The purpose of this paper is to describe the lessons learned in the various recruitment strategies used for enrolling college students in a theory-based, tailored, and web-delivered health intervention at 13 US universities. Design/methodology/approach – The community-based participatory research (CBPR) model was used to develop a staged-tailored, web-based, randomized control trial, focussing on eating behavior, physical activity, and stress management. Participant feedback during baseline assessments was used to evaluate recruitment strategies. Findings – Findings from this feedback suggest that traditional recruitment strategies, such as newspaper ads and flyers, may not be the best approach for recruiting college students; instead, web-based efforts proved to be a better recruitment strategy. Research limitations/implications – This project included results from 13 US universities and thus may not be generalizable: more research is needed to determine successful recruitment methods for 18-24 years old college students. Originality/value – This paper lessens the gap regarding successful recruitment strategies for 18-24 years old college students.
    No preview · Article · Aug 2015 · Health Education
  • Source
    • "In the same report, dietary protein supplementation was required to allow muscle mass gain during exercise training (Tieland et al., 2012b). Finally, these training programs were also shown to increase total and physical activity related energy expenditure (Ades et al., 2005; Kirk et al., 2009). Therefore, the contrasting but complementary effects of resistance and endurance training on protein energy homeostasis and metabolic health in the elderly suggest that combined approach would be the most appropriate to promote or maintain health, autonomy and quality of life (Sousa et al., 2013; Sillanpaa et al., 2012; Karavirta et al., 2011). "
    [Show abstract] [Hide abstract]
    ABSTRACT: Protein-energy homeostasis is a major determinant of healthy aging. Inadequate nutritional intakes and physical activity, together with endocrine disturbances are associated with of sarcopenia and frailty. Guidelines from scientific societies mainly address the quantitative aspects of protein and energy nutrition in elderly. Besides these quantitative aspects of protein load, perspective strategies to promote muscle protein synthesis and prevent sarcopenia include pulse feeding, the use of fast proteins and the addition of leucine or citrulline to dietary protein. An integrated management of sarcopenia, taking into account the determinants of muscle wasting, i.e. nutrition, physical activity, anabolic factors such as androgens, vitamin D and n-3 polyunsaturated fatty acids status needs to be tested in the prevention and treatment of sarcopenia. The importance of physical activity, specifically resistance training, is emphasized, not only in order to facilitate muscle protein anabolism but also to increase appetite and food intake in elderly people at risk of malnutrition. According to present data, healthy nutrition in elderly should respect the guidelines for protein and energy requirement, privilege a Mediterranean way of alimentation, and be associated with a regular physical activity. Further issues relates to the identification of the genetics determinants of protein energy wasting in elderly.
    Full-text · Article · Jan 2014 · Mechanisms of ageing and development
  • Source
    • "Por otro lado, Ainsworth y colaboradores (2000) indican que con descansos mínimos y algún ejercicio dinámico, en circuito de entrenamiento con pesas se puede alcanzar los 8 METs, mientras que el entrenamiento de pesas clásico no alcanzaría las 6 unidades metabólicas. Estos datos de energía expedida están a la altura de realizar ciclismo a unos 20 km/h, bicicleta estática a 150 vatios, o correr a 8 km/h (Ainsworth y col., 2000), que aunque moderados, pueden suponer un estímulo suficiente utilizados solo (Camargo y col., 2008; Davidson y col., 2009; Kirk y col., 2009a), o en combinación con la dieta (Bouchard, Soucy, Senechal, Dionne, y Brochu, 2009; Brochu y col., 2009; Del Corral y col., 2009; Hunter y col., 2008) para la pérdida de peso, sobre todo en poblaciones que no pueden realizar actividades cardiodinámicas de mayor gasto. La controversia suscitada en cuanto a la utilidad del entrenamiento con cargas como tratamiento en los programas de pérdida de peso sin combinación con dieta (American College of Sports Medicine, 2009) sigue en pie, ya que las evidencias sugieren que cualquier programa de ejercicio que no se combine con restricción calórica no obtiene los resultados deseados (Bouchard y col., 2009; Del Corral y col., 2009; Hunter y col., 2008; Poehlman y col., 2002). "
    [Show abstract] [Hide abstract]
    ABSTRACT: Resistance training is an intense anaerobic glycolytic activity and has been shown that estimates of energy expenditure in this activity turn out into an error that varies between 13 and 30%. The main aim of this paper is to describe the anaerobic energy contribution in circuit weight training. Twelve men (20-26 years) and seventeen women (18-29 years) students in Science of Physical Activity and Sport performed a circuit training at six different intensities (between 30% and 80% of 15RM). During all the circuits aerobic energy expenditure was registered by indirect calorimetry, heart rate with Polar® monitors and lactate concentration in capillary blood to measure the anaerobic contribution. The increased due to anaerobic energy was between 5,1%, and a maximum of 13,5% which clearly means that to measure or not the anaerobic contribution in circuit training can lead to an average error of 9,65%. There are significant differences (P <0,05) between aerobic energy expenditure and total (aerobic+anaerobic) at all the intensities, in a circuit weight training with progressive loads.
    Full-text · Article · Jul 2011 · RICYDE. Revista internacional de ciencias del deporte
Show more