Bouts of resistance training boost basal metabolic rate

A Single Bout of Concentric Resistance Exercise Increases Basal Metabolic Rate 48 Hours After Exercise in Healthy 59–77-year-old Men

David L. Williamson and 

John P. Kirwan

Abstract

Background. It has been shown that basal metabolic rate (BMR) decreases with age. The extent to which some of the decrease can be reversed by exercise in older men and women is unclear. Resistance exercise has been shown to significantly increase muscle mass in older individuals, and because muscle is a highly active metabolic tissue there is potential to increase BMR as a secondary outcome to the training adaptation.

Methods. Twelve healthy men aged 59–77 years performed single-leg knee extension exercise (right and left leg) and bench press lifts (16 sets, 10 reps/set with timed recovery between sets) at 75% of the individual's 3RM. Subjects only performed the concentric phase of the lift. BMR was measured on two separate occasions, once after a nonexercise control period and again 48 hrs after a bout of resistance exercise.

Results. BMR was significantly increased (p < .006) 48 hrs after exercise (EX) compared to control (CON) (284.0 ± 34.0 vs 274.9 ± 34.0 kJ/hr, respectively). Calculated over a 24-hour period, the energy expenditure corresponded to 1570 ± 193 and 1627 ± 193 kcal/24 hr (p < .0002) for the CON and EX measures, respectively. VO2 (L/min) was higher (p < .0002) 48 hrs after the EX bout compared to 48 hrs post-CON (0.232 ± 0.03 vs 0.225 ± 0.03 L/min, respectively).

Conclusion. We conclude that in healthy 59–77-year-old men, an acute bout of resistance exercise causes a sustained increase in BMR that persists for up to 48 hours after exercise.

Comments: This can be used by performing resistance exercises through out the day. A tip would be to leave an exercise band in a convenient location in the office or around the home and then every 2 or 3 hours perform several sets of exercises. The post calorie burn can continue up to 48 hours afterwards. If you are constantly stimulating your body with resistance exercise the basal metabolic will rise. Also, because you are not exercising for a long session you won't get tired but will still benefit from the post calorie burn. The higher the resistance and the larger muscle groups you work the greater the increase in the post calorie burn. Personally, I like to use barbell weights and I tend to squat, calf raise, bicep curl, end in a shoulder pressand then slowly reverse the process (repeat 8 times). This means I am exercising my upper legs, glutes, calves, back, biceps, shoulders and triceps. I might perform this every 3 hours or when I have time, but I still make time for a longer exercise session as well.