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Randomized Controlled Trial
. 2011 Mar;111(3):477-84.
doi: 10.1007/s00421-010-1666-5. Epub 2010 Oct 1.

One-set Resistance Training Elevates Energy Expenditure for 72 H Similar to Three Sets

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Free PMC article
Randomized Controlled Trial

One-set Resistance Training Elevates Energy Expenditure for 72 H Similar to Three Sets

Timothy Heden et al. Eur J Appl Physiol. .
Free PMC 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.

Conflict of interest statement

Conflict of interest None.

Figures

Fig. 1
Fig. 1
Schematic of the exercise and respiratory collection timeline. One- and three-set protocol performed in randomized counterbalanced order. Four days after the 72 h measures (i.e., 7 days or 176 h after performing one of the two RT protocols) participants were again assessed for resting energy expenditure (REE) and resting exchange ration (RER) before performing the other RT protocol
Fig. 2
Fig. 2
Absolute change in resting energy expenditure (REE) in response to an acute, full body one-set and three-set resistance training protocol. Values are mean ± SD. *Significantly different from 0 h within protocol, p < 0.05
Fig. 3
Fig. 3
Relative change in resting energy expenditure (REE) adjusted for fat-free mass (FFM) in response to an acute, full body one-set and three-set resistance training protocol. Values are mean ± SD. *Significantly different from 0 h within protocol, p < 0.05

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