Minimal Resistance Training Improves Daily Energy Expenditure and Fat Oxidation

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.

Twelve weeks of moderate aerobic exercise without dietary intervention or weight loss does not affect 24-h energy expenditure in lean and obese adolescents

“…Some studies have shown increased resting energy expenditure (REE) in response to exercise (6)(7)(8)(9), whereas others have not found any effects (10). These differences might be explained by type, duration, and intensity of the exercise and whether lean body mass increased or not.…”

“…Similarly, the effect of exercise on fat oxidation has been shown to depend on intensity, duration, and age and body composition of the participants. In this regard, it has been reported that low-tomoderate intensity exercise increases fat oxidation more than does high-intensity aerobic training (12,13); the maximal rate of fat oxidation occurs at a lower percentage of peak oxygen volume (VO 2 peak ) in postpubertal than in pubertal and prepubertal children (14,15); training increased resting fat oxidation in lean adults (16)(17)(18), whereas its influence on resting fat oxidation in overweight and obese adults was inconclusive (6,7,(19)(20)(21). In general, the referenced studies indicate the potential of exercise to increase energy expenditure and fat oxidation.…”

Influência da proteína de soja e dos exercícios com pesos sobre o gasto energético de repouso de mulheres na pós-menopausa

“…A recent study 29 using similar methods to those reported above but enrolling a sample of younger (mean age, 21±0.5 years), sedentary men and women also found a 7% increase in REE after six months of weight training. Lemmer et al 30 also found a 7% increase in REE after 24 weeks of weight training, regardless of gender or age.…”

The Role of Energy Flux in Weight Management

“…Resistance exercise, on the other hand, has been associated with increased functional capacity that allows participants to engage in additional activities outside the exercise intervention [60][61][62]. Resistance exercise has also been associated with an increase in fat oxidation [63], which could have positive effects on body composition. Another approach, particularly in children, could be a focus on motor development as increased motor competence facilitates the engagement in various physical activities [64].…”