Effect of Single- and Multiple-Set Resistance Exercise on Postexercise Energy Expenditure

Abstract

1896 Few studies have examined the acute effects of resistance exercise (RE) volume (i.e., number of sets) on postexercise energy expenditure (EE). PURPOSE: To investigate the effects of single-set (∼20 min) and multiple-set (3 sets, ∼60 min) RE routines on postexercise EE in young adults. METHODS: Six RE-trained women and two RE-trained men (age = 23 ± 4 yr; ht = 171 ± 8.6 cm; wt = 73 ± 16.2 kg) were studied during three randomly assigned conditions: control (sitting, no RE), single-set RE (1 set of 10 exercises at 10 repetition maximum (RM)), and multiple-set RE (3 sets of 10 exercises at 10 RM). Both RE routines used the same upper- and lower-body exercises. Sets were performed on a 2-min cycle. Ventilation and pulmonary gas exchange were measured continuously for 30 min before exercise, during the exercise period, for the first 30 min of the 120-min postexercise period, for alternating 15-min periods for the next 90 min, and again (for 30 min of rest) 21 h after each trial. Comparisons between conditions were made using one – way ANOVA. RESULTS: Mean (± SD) net EE during the 3-set trial (208 ± 83 kcal) was greater (P<0.05) than that during the 1-set trial (75 ± 28 kcal). Total 2-h excess postexercise oxygen consumption (EPOC) and net EE of the 3-set RE trial (10.9 ± 4.5 L; 51.5 ± 21.5 kcal) and the 1-set RE trial (7.6 ± 4.3 L; 36.2 ± 20.4 kcal) conditions were higher (P < 0.05) than that observed during the comparative 2-h resting control, but were not different from each other (P = 0.27). Postexercise EE had essentially returned to preexercise levels after 2 h. At 21 h postexercise, resting EE among the three trials was not different (P = 0.963). CONCLUSION: Both single- and multiple-set RE routines of the type typically recommended (e.g., ACSM guidelines; Med Sci Sports Exerc, 30: 975–991, 1998) elevate postexercise EE and EPOC in young adults, but this effect is not prolonged. Total EE (RE + postexercise EE) for the 1-set and 3-set routines were ∼111 kcal and ∼259 kcal, repectively. Thus 2–3 sessions of RE (as described herein) per week might be expected to increase weekly EE by ∼220–335 kcal (1-set routine) or ∼520–780 kcal (3-set routine).