Energy cost of the ACSM single-set resistance training protocol.
The purpose of this study was (a) to assess the energy cost and intensity of a single-set resistance training (RT) protocol conducted according to the recent ACSM guidelines and (b) to compare obtained values to those recently reported as eliciting health benefits via endurance-based physical activity (PA). Twelve subjects, mean age 26.7 +/- 3.8 years, performed 1 set of a 15 repetition maximum (15 RM) for each of 8 RT exercises. Metabolic data were collected via a portable calorimetric system. Training intensity in metabolic equivalents (METS) was 3.9 +/- 0.4 for men and 4.2 +/- 0.6 for women (not significant). Total energy was 135.20 +/- 16.6 kcal for men and 81.7 +/- 11.1 kcal for women (p < 0.008). We concluded that the ACSM single-set, 8-exercise RT protocol is a feasible alternative for achieving moderate-intensity (3-6 METS) PA, but it is not sufficient to achieve a moderate amount (150-200 kcal) of PA.
Phillips
Wayne T
WT
Department of Exercise and Wellness, Arizona State University, East College, Mesa, Arizona 85212, USA. wphillips@asu.edu
Ziuraitis
Joana R
JR
D000328:Adult; D000886:Anthropometry; D015331:Cohort Studies; D004734:Energy Metabolism / Q000502:physiology*; D005260:Female; D017408:Guidelines as Topic; D006801:Humans; D008297:Male; D018482:Muscle, Skeletal / Q000502:physiology; D010806:Physical Education and Training / Q000592:standards*; D010807:Physical Endurance; D011336:Probability; D012680:Sensitivity and Specificity; D012737:Sex Factors; D013178:Sports Medicine / Q000592:standards; D014891:Weight Lifting / Q000502:physiology*