One-set resistance training elevates energy expenditure for 72 h similar to three sets
Open accessAbstract
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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Heden documented that one set or three set whole body training has the same effect on resting energy expenditure at 24 hours post training (about 5%).
“a recent paper by Heden [41] has documented that one set or three set whole body training has the same effect on REE at 24 h post training (about 5%).”
From High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals (2012) · cites this paper as [41]
Several studies reported more modest resting energy expenditure increases of 4-10% after resistance training.
“This consideration could help to explain the conflicting data between our study plus others reporting similar REE increases of between 16-20% [9,38,39] and several that reported a more modest increases (4–10%) [23,40-42].”
From High-Intensity Interval Resistance Training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals (2012) · cites this paper as [41]
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rajabi, A., Akbarnejad, A., Siahkohian, M., & Yari, M. (2021) · Journal of Sport and Exercise Physiology · doi:10.52547/joeppa.14.1.59
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Passos, R. P., Vilela, G. D. B., Martins, G. C., de Oliveira, J. R. L., Almeida, K. D. S., Pereira, A. D. A., de Carvalho, A. F., Martelli, A., Lima, B. N., Silio, L. F., et al. (2022) · Revista CPAQV - Centro de Pesquisas Avançadas em Qualidade de Vida · doi:10.36692/v14n2-09r
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- Authors
- Heden, T., Lox, C., Rose, P., Reid, S., & Kirk, E. P.
- Affiliations
- Southern Illinois University Edwardsville (US)
- Corresponding author
- Kirk, Erik P.
- ORCID
- Heden, Timothy
- Venue
- European Journal of Applied Physiology
- Published
- 2010-10-01
- Volume
- 111
- Issue
- 3
- Pages
- 477-484
- ISSN
- 0020-9376 (ISSN-L)
- 1439-6319
- 1439-6327
- PMC
- PMC3071293
- OpenAlex
- W2094610020
- Cited by
- 56
- References
- 39
- Citations by year
- 2026: 1 · 2024: 6 · 2023: 4 · 2022: 2 · 2021: 2 · 2020: 7 · 2019: 4 · 2018: 2 · 2017: 4 · 2016: 5 · 2015: 5 · 2014: 4 · 2013: 5 · 2012: 5
- FWCI
- 8.22
- Type
- journal article
- Language
- en
- Open access
- green
- www.ncbi.nlm.nih.gov
- Licence
- www.springer.com/tdm (tdm)
- Locations
- European Journal of Applied Physiology (publishedVersion)
- PubMed (publishedVersion)
- PubMed Central (acceptedVersion)
- Funders
- National Institute of Diabetes and Digestive and Kidney Diseases (K01DK078738)
- Topics
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Health Sciences › Medicine › Physiology › Physical Activity and Health
- Keywords
- resistance training, resting energy expenditure, respiratory exchange ratio, weight management, obesity prevention, time-efficient exercise
- MeSH terms
- Acceleration, Adult, Eating, Energy Metabolism, Humans, Male, Oxidation-Reduction, Pulmonary Gas Exchange, Rest, Time Factors, Up-Regulation, Overweight, Resistance Training, Young Adult
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