Abstract
BackgroundThe benefits of exercise are well established but one major barrier for many is time. It has been proposed that short period resistance training (RT) could play a role in weight control by increasing resting energy expenditure (REE) but the effects of different kinds of RT has not been widely reported.MethodsWe tested the acute effects of high-intensity interval resistance training (HIRT) vs. traditional resistance training (TT) on REE and respiratory ratio (RR) at 22 hours post-exercise. In two separate sessions, seventeen trained males carried out HIRT and TT protocols. The HIRT technique consists of: 6 repetitions, 20 seconds rest, 2/3 repetitions, 20 secs rest, 2/3 repetitions with 2′30″ rest between sets, three exercises for a total of 7 sets. TT consisted of eight exercises of 4 sets of 8–12 repetitions with one/two minutes rest with a total amount of 32 sets. We measured basal REE and RR (TT0 and HIRT0) and 22 hours after the training session (TT22 and HIRT22).ResultsHIRT showed a greater significant increase (p < 0.001) in REE at 22 hours compared to TT (HIRT22 2362 ± 118 Kcal/d vs TT22 1999 ± 88 Kcal/d). RR at HIRT22 was significantly lower (0.798 ± 0.010) compared to both HIRT0 (0.827 ± 0.006) and TT22 (0.822 ± 0.008).ConclusionsOur data suggest that shorter HIRT sessions may increase REE after exercise to a greater extent than TT and may reduce RR hence improving fat oxidation. The shorter exercise time commitment may help to reduce one major barrier to exercise.
Highlights
The benefits of exercise are well established but one major barrier for many is time
We should consider basically three fundamental mechanisms that may play a role in this complex interrelationship, a) exercise might reduce hunger, b) exercise might improve fitness levels and might change behaviour related to non-exercise activity thermogenesis such as walking, stair climbing, etc. [2,5], c) a positive effect of exercise on resting metabolism - the latter is the subject of our study
Low-volume HIT is characterized by brief repeated ‘bursts’ of vigorous exercise interspersed with periods of rest or lowintensity exercise for recovery. It is notable from these studies and the evidence that demonstrates the close connection between Excess post-exercise oxygen consumption (EPOC) and exercise intensity that there are surprisingly few reports comparing the different kinds of strength training techniques
Summary
The benefits of exercise are well established but one major barrier for many is time. As Gaesser and Brooks identified in 1984 oxygen consumption (VO2) decreases exponentially following an exercise session, starting from this observation they defined the recovery period in which an increase in oxygen uptake is observed as “excess post-exercise oxygen consumption” (EPOC) [10] This elevated post-exercise metabolism plays a part in the energy cost of exercise and influences the thermic effect of activity. Low-volume HIT is characterized by brief repeated ‘bursts’ of vigorous exercise interspersed with periods of rest or lowintensity exercise for recovery It is notable from these studies and the evidence that demonstrates the close connection between EPOC and exercise intensity that there are surprisingly few reports comparing the different kinds of strength training techniques. The aim of our study was to investigate whether and how two different kinds of resistance training, a traditional and a high-intensity resistance protocol, affect resting energy expenditure and respiratory ratio 22 hours after the training session
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