Introduction: A leading topic of interest in the health, fitness and wellness industry is how to maximise energy and thereby caloric expenditure in the shortest amount of time through physical activity. The goal of this study was to identify a resistance training (RT) protocol that appeals to these two demands using the traditional squat. Methods: Fifteen participants completed four separate exercise protocols in a randomised order . Each protocol was devised with the same amount of work (force x distance) for 4 minutes using either a 20 kg, 15 kg, 10 kg, or 5 kg load at a contraction speed of 4, 3, 2, or 1 second(s) respectively. In short, we collected heart rate data and estimated energy expenditure differences between heavier load with slower repetitions and lighter load with faster repetitions. Results: The mean physical activity energy expenditure (PAEE), calculated in kcals, was 29.3% greater during the lighter 5 kg condition with faster repetitions compared to the heavier 20 kg condition with slower repetitions. The average and maximum heart rate (HR) recordings exhibited the same trend. Conclusion: PAEE can be maximised with faster repetitions using a light to moderate weight.
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Journal of Fitness Research / Vol. 4, No. 1, pp.21-27
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