Energy Cost of Single-Set Resistance Training in Older Adults

Abstract

Phillips, W.T., and J.R. Ziuraitis. Energy cost of single-set resistance training in older adults. J. Strength Cond. Res. 18(3):606–609. 2004.—The purpose of this study was (a) to assess the intensity and energy cost of a single-set resistance training (RT) protocol as recommended by the recent American College of Sports Medicine (ACSM) guidelines for older adults and (b) to compare obtained values to those recently reported as eliciting health benefits via endurance-based physical activity (PA). Five males and 5 females (73.1 ± 5.5 years) performed 1 set of 15 repetitions of 8 RT exercises while connected to a portable metabolic unit (CosMed K4b2). The RT intensity (metabolic equivalents [METs]) was 3.3 ± 0.7 (males) and 3.0 ± 0.6 (females). Energy cost (kcal) was 84.2 ± 14.6 (males) and 69.7 ± 17.4 (females). We conclude that a single-set 8-exercise RT protocol may be a feasible alternative for achieving moderate intensity (3–6 METs) for older adults but that additional sets and/or repetitions appear to be necessary to accumulate moderate amounts (150–200 kcal) of PA.