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Minimal resistance training improves daily energy expenditure and fat oxidation
Kirk, Erik P. ; Donnelly, Joseph E. ; Smith, Bryan K. ; Honas, Jeffery J. ; LeCheminant, James D. ; Bailey, Bruce W. ; Jacobsen, Dennis J. ; Washburn, Richard A.
Kirk, Erik P.
Donnelly, Joseph E.
Smith, Bryan K.
Honas, Jeffery J.
LeCheminant, James D.
Bailey, Bruce W.
Jacobsen, Dennis J.
Washburn, Richard A.
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Abstract
ABSTRACT: Long-term resistance training (RT) may result in a chronic increase in 24-hour energy expenditure (EE) and fat oxidation to a level sufficient to assist in maintaining energy balance and prevent weight gain. However, the impact of a minimal RT program on these parameters in an overweight college age population, a group at high risk for developing obesity, is unknown. PURPOSE: We aimed to evaluate the effect of 6-months of supervised minimal RT in previously sedentary, overweight (mean±SEM, BMI=27.7±0.5kg/m2) young adults (21.0±0.5yrs) on 24-hr EE, resting metabolic rate (RMR), sleep metabolic rate (SMR) and substrate oxidation using whole room indirect calorimetry 72-h after the last RT session. METHODS: Participants were randomized to RT (1 set, 3 d/wk, 3–6 repetition maximum, 9 exercises) (N=22) or control (C, N=17) groups and completed all assessments at baseline and 6 months. RESULTS: There was a significant (P<0.05) increase in 24-hr EE in the RT (527 ± 220kJ/d) and C (270 ± 168kJ/d) groups, however, the difference between groups was not significant (P=0.30). Twenty-four hour fat oxidation (g/day) was not altered after RT, however; reductions in RQ 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. CONCLUSION: A minimal RT program that required little time to complete (11 min 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.
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Date
2009-05
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Lippincott, Williams & Wilkins
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Kirk, E. P., Donnelly, J. E., Smith, B. K., Honas, J., LeCheminant, J. D., Bailey, B. W., … Washburn, R. A. (2009). Minimal resistance training improves daily energy expenditure and fat oxidation. Medicine and Science in Sports and Exercise, 41(5), 1122–1129. http://doi.org/10.1249/MSS.0b013e318193c64e