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Minimal resistance training improves daily energy expenditure and fat oxidation
Kirk EP, Donnelly JE, Smith BK, Honas J, Lecheminant JD, Bailey BW, Jacobsen DJ, Washburn RA
Medicine and Science in Sports and Exercise 2009 May;41(5):1122-1129
clinical trial
4/10 [Eligibility criteria: No; Random allocation: Yes; Concealed allocation: No; Baseline comparability: Yes; Blind subjects: No; Blind therapists: No; Blind assessors: No; Adequate follow-up: No; Intention-to-treat analysis: No; Between-group comparisons: Yes; Point estimates and variability: Yes. Note: Eligibility criteria item does not contribute to total score] *This score has been confirmed*

Long-term resistance training (RT) may result in a chronic increase in 24-h energy expenditure (EE) and fat oxidation to a level sufficient to assist in maintaining energy balance and preventing weight gain. However, the impact of a minimal RT program on these parameters in an overweight college-aged 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 +/- 0.5 kg/m2) young adults (21.0 +/- 0.5 yr) on 24-h 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 (one set, 3 d/wk, three to six repetition maximums, nine exercises; N = 22) or control (C, N = 17) groups and completed all assessments at baseline and at 6 months. RESULTS: There was a significant (p < 0.05) increase in 24-h EE in the RT (527 +/- 220 kJ/d) and C (270 +/- 168 kJ/d) groups; however, the difference between groups was not significant (p = 0.30). Twenty-four hours of fat oxidation (g.d) was not altered after RT; however, reductions in RT 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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