Effects of low level resistance training on basal metabolism in currently active older men
The American College of Sports Medicine (ACSM) currently recommends 1 set of 8 - 12 repetitions as the minimal dose of resistance training (RT) required to achieve the health and fitness benefits gained from RT. Yet, certain benefits derived from resistance training are not mentioned by the ACSM. An increase in basal metabolic rate (BMR) is a possible health benefit derived from RT. However, no previous studies have examined the effect of the ACSM's current resistance training recommendations on BMR. Therefore, the purpose of this study was to determine if this low level of RT could increase BMR in currently active older men. Sixteen subjects were assigned to either a training group or control group for 10 weeks of training. The training group continued their current aerobic activity while adding 1 set of RT 2x/week as recommended by the ACSM. The control group continued their aerobic activity with no modifications. Measurements of strength, fat free mass (FFM), and BMR were made pre- and posttraining. The training group showed an increase in strength (P<0.05) while the control group did not change. The training and control groups showed no change in FFM or BMR (P<0.05). The strength increases reported in the current study were of expected values while FFM and BMR have not been previously examined with this protocol. It was concluded that 10 weeks of RT using 1 set of 8 - 12 repetitions does not increase BMR in currently active older men.