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A Six Month Minimal Resistance Training Program Improves Energy Expenditure And Fat Oxidation In Sedentary, Overweight Young Adults Measured Using A Whole Room Indirect Calorimeter: 618May 28 1:15 PM - 1:30 PM

Kirk, Erik P.1; Donnelly, Joseph E. FACSM2; Smith, Bryan K.2; Honas, Jeff2; LeCheminant, James3; Bailey, Bruce W.4; Jacobsen, Dennis J. FACSM2; Washburn, Richard A. FACSM2

Medicine & Science in Sports & Exercise: May 2008 - Volume 40 - Issue 5 - p S24
doi: 10.1249/01.mss.0000321552.40364.7b
B-18 Free Communication/Slide - Resistance Training: MAY 28, 2008 1:00 PM - 3:00 PM ROOM: 122

1Washington University in St. Louis School of Medicine, Saint Louis, MO. 2University of Kansas, Lawrence, KS. 3Southern Illinois University Edwardsville, Edwardsville, IL. 4University of Massachusetts, Boston, MA.

(No relationships reported)

Resistance training (RT) may increase 24-hr 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 (1 set, 3 d/wk, 3-6 repetition maximum, 9 exercises) on these parameters is unknown.

PURPOSE: Therefore the purpose of this investigation was to evaluate the effect of 6-months of supervised minimal RT in previously sedentary, overweight (mean ± SD, BMI =27.7 ± 2.9) young adults (21.0±2.2yrs) on 24-hr EE, resting metabolic rate (RMR), sleep metabolic rate (SMR) and respiratory quotient (RQ) assessed by whole room indirect calorimetry.

METHODS: Participants were randomized to RT (N=22, 16 Male (M), 6 Female (F) ) or control (C, N=17, 11M, 6 F) groups and completed assessments of 24-hr EE, RMR, SMR and RQ at baseline and 6 months (72 h after the last RT session for RT group) and maximal strength (1- repetition maximum: chest press, leg press). Both groups maintained their normal ad-libitum diet and activities of daily living.

RESULTS: Results indicated significantly greater increases (p < 0.0001) in both chest (RT = 47.5 ±22.9 %) and leg press (RT = 53.7±40.0%)strength in RT compared with C. Twenty-four hour EE increased in both RT and C groups with a non-significant trend toward larger increases in RT (4.0±5.1%) compared with C (2.1±5.6%). The difference in change in RMR between RT and C groups was non-significant (p = 0.095); however, RMR increased significantly in the RT group (7.4±8.7%, p<0.001). There was a non-significant trend for a decrease in RMR-RQ for RT (−1.5±5.2) with a slight increase in C (0.4±5.2). The increase in SMR was significantly (p=0.016) greater in RT (7.7±8.6%) compared with C (1.0±8.7%). Sleep RQ was essentially unchanged in C (0.7±3.6%) and decreased significantly in RT (-1.7±2.7%, p =0.005), resulting in a significant difference in change in sleep RQ between groups (p=0.034).

CONCLUSIONS: These results suggest that a minimal RT program, requiring little time to complete (11 min per session) may have a favorable impact on energy balance and fat oxidation, and assist with the prevention of obesity in sedentary, overweight, young adults.

©2008The American College of Sports Medicine