Background: Moderate to heavy load resistance training (RT) is advocated for overweight and obese individuals. One of the beneficial effects of RT is increased resting metabolic rate (RMR), which typically makes up the majority of the total daily energy expenditure. It is, however, unclear if low to moderate load RT affects RMR. Hence, the present study aimed to examine the effects of twelve weeks of BodyPump, on RMR in previous untrained women with BMI≥25.0, and to compare the results with individual heavy load RT.
Methods: Eighteen overweight women participated in the study (mean age 35.4±10.2 years, BMI 30.4 kg/m2±4.8), ten allocated to BodyPump (high-repetition, low to moderate load RT) and 8 to heavy load RT (linear periodization with 3-6, 8-10 and 13-15 repetitions, 2-4 series). Both groups exercised 3 times/week for 12 weeks. RMR was assessed with indirect calorimetry at baseline, midway (after 6 weeks) and at post-test.
Results: Adherence to exercise were 62% and 93% in the BodyPump and heavy load RT group, respectively (P=0.003). RMR in the BodyPump increased with 8.5% (±10.8) from baseline to post-test (P=0.041). The heavy load RT group increased 10.5% (±10.4) from baseline to post-test (P=0.025). There was no significant group difference in RMR from baseline to post-test (P=0.593).
Conclusions: BodyPump and heavy load RT resulted in a similar increase in RMR after 12 weeks of training. Assuming that elevation of RMR is important for combating overweight and obesity, BodyPump appears to have the same potential as heavy load RT.