Energy cost of moderate-duration resistance and aerobic exercise

The purpose of this study was to compare energy expenditure of resistance and aerobic exercise matched for total time and relative intensity. Ten trained men (24.3 +/- 3.8 years) performed 30 minutes of intermittent free-weight squatting at 70% of 1 repetition maximum and continuous cycling at 70% of Vo(2)max, in a crossover design. Vo(2), kilocalories (kcal), work, respiratory exchange ratio (RER), V(E), heart rate (HR), and rating of perceived exertion (RPE) data were recorded. Cycling resulted in greater total Vo(2) (87 +/- 3 vs. 53 +/- 3 L, mean +/- SEM), kcal expenditure (441 +/- 17 vs. 269 +/- 13), and work (335 +/- 11 vs. 128 +/- 11 kJ) than squatting did. The mean RER was greater during squatting (1.03 +/- 0.01 vs. 0.94 +/- 0.01), and the V(E) values were greater during cycling (82 +/- 3 vs. 70 +/- 3 L.min(-1)). The HR response was nearly identical between exercise modes (160 +/- 5 vs. 160 +/- 4 bpm), whereas the RPE was greater during squatting (16.96 +/- 0.41 vs. 14.88 +/- 0.42). These data suggest that although lower than similarly matched aerobic exercise, resistance exercise resulted in an energy cost that would meet the recommendations for kcal expenditure as suggested by the American College of Sports Medicine, if performed 4-5 days per week. These findings should be considered by coaches and trainers working with individuals mutually interested in muscular development and weight management, because programs of structured resistance exercise may assist with both.