410

Journal of Strength and Conditioning Research, 2004, 18(3), 410415

2004 National Strength & Conditioning Association
EXCESS POSTEXERCISE OXYGEN CONSUMPTION
FOLLOWING ACUTE AEROBIC AND RESISTANCE
EXERCISE IN WOMEN WHO ARE LEAN OR OBESE
APRIL D. CROMMETT
1
AND STEPHEN J. KINZEY
2
1
Cedarville University, Cedarville, Ohio 45314;
2
California State University, San Bernardino, San Bernardino,
California 92407.
ABSTRACT. Crommett, A.D., and S.J. Kinzey. Excess postexer-
cise oxygen consumption following acute aerobic and resistance
exercise in women who are lean or obese. J. Strength Cond. Res.
18(3):410415. 2004.Seventeen women were divided into lean
(19.5 0.5 years; 22.2 0.6 kgm
2
) and obese (20.4 0.5 years;
34.9 2.1 kgm
2
) groups. On completion of a submax cycle er-
gometer test and 10-repetition maximum (10RM) of 5 exercises
on a Smith machine, subjects returned for 2 exercise sessions
during menses. Session 1 consisted of performing 3 sets of 10
repetitions at 70% of the predetermined 10RM for the following
exercises: squat, calf raises, bench press, upright row, and shoul-
der press. Session 2 consisted of cycling at 6065% V

O
2
max for
a duration that would expend the same number of calories as
the resistance session. Postexercise respiratory exchange ratio
and EPOC magnitude/duration were similar for both groups.
These ndings indicate that women who are lean or obese will
respond similarly to exercise at similar relative intensities and
that aerobic and resistance exercise of equal caloric expenditure
will elicit similar EPOC responses.
KEY WORDS. multijoint exercises, weight control, substrate uti-
lization
INTRODUCTION
A
lthough elevated oxygen consumption follow-
ing exercise is not a new phenomenon (5, 15),
it has gained attention in the attempt to max-
imize exercise prescriptions for weight loss
(23, 25). Previous investigators have investi-
gated excess postexercise oxygen consumption (EPOC)
differences in normal-weight subjects following aerobic
and resistance exercise (3, 4, 10, 12, 14, 19, 20). It has
been reported that aerobic exercise causes elevated oxy-
gen consumption, resulting in a total of 3570 kcal (17),
9 hours (17) to 12 hours (4) postexercise. An elevated bas-
al metabolic rate (BMR) has been reported up to 48 hours
after engaging in acute resistance exercise (27). A recent
investigation found that in male subjects, resistance and
aerobic exercise produced no differences in EPOC or sub-
strate utilization 24 hours after exercise (18). To our
knowledge, no studies have investigated EPOC and sub-
strate utilization following a typical aerobic and resis-
tance exercise routine that could be performed by obese
female subjects. Therefore, the purpose of this study was
to investigate the effects of aerobic and resistance exer-
cise on EPOC and substrate utilization in women who are
lean or obese. We hypothesized that there will be a dif-
ference in EPOC magnitude between the 2 exercise ses-
sions, that body composition will affect EPOC magnitude
and duration, and that exercise mode will affect postex-
ercise substrate utilization as estimated using respiratory
exchange ratio (RER) values.
METHODS
Experimental Approach to the Problem
The purpose was to examine the effects of aerobic and
resistance exercise on EPOC and substrate utilization in
women who are lean or obese. Caloric expenditure during
both exercise sessions was controlled and nutritional in-
take was similar during the experimental period. Because
of the complexity of this problem four separate statistical
approaches were used to answer this question.
To insure that dietary intake was consistent across
group and between exercise sessions a 2 (experimental
group: lean or obese) 2 (exercise mode: aerobic and re-
sistance) multivariate design with repeated measures on
exercise mode was used. The dependent measures for the
analysis of dietary intake were percent fat, percent car-
bohydrate, percent protein, and total caloric intake.
Two dependent t-tests were employed to examine the
effects of exercise mode on the dependent variables of
resting metabolic rate, measured prior to engaging in ex-
ercise and caloric expenditure measured during the ex-
ercise session. These dependent t-tests were done to ver-
ify consistency in the measures across the two exercise
sessions.
Lastly, a 2 (exercise group: lean or obese) 2 (exercise
mode: aerobic and resistance) 6 (time: pre-exercise, 4
15-minute intervals postexercise, and 60-minute postex-
ercise total) multivariate design with repeated measures
on exercise mode and time was used to answer the pri-
mary question. In this design, time is nested within ex-
ercise mode, which is nested within exercise group.
Subjects
On Institutional Review Board approval, 17 untrained fe-
male subjects were recruited for this investigation (Table
1). Subjects were divided into 2 experimental groups, lean
(n 10) and obese (n 7), based on body mass index
(BMI). Participants in the lean group had a BMI of 25
kgm
2
(calculated as weight in kilograms divided by
height in meters squared) (22, 28). Participants in the
obese group had a BMI of 3045 kgm
2
(19, 22). The aer-
obic capacity, as determined by the YMCA cycle protocol
(13) and expressed as estimated maximal oxygen con-
sumption, between groups was not different (lean
34.84 8.83 mlkg
1
min
1
; obese 26.95 7.26
mlkg
1
min
1
; t (15) 2.026; p 0.06).
EPOC FOLLOWING EXERCISE IN WOMEN 411
TABLE 1. Descriptive characteristics of subjects (mean
SE).*
Lean X Obese X t d.f. p
Age (years)
Weight (kg)
Height (cm)
BMI
%BF
19.5 0.5
59.5 1.5
163.1 1.8
22.2 0.6
23.6 0.9
20.4 0.5
95.6 6.6
164.4 2.6
34.9 2.1
44.3 2.1
1.37
6.28
0.43
6.82
10.02
15
15
15
15
15
0.190
0.001
0.673
0.001
0.001
* Subjects were not different in age or height but did differ in
weight, %BF, and BMI.
BMI body mass index.
%BF estimated percent body fat.
Procedures
The subjects reported to the laboratory on 3 separate oc-
casions: orientation session, resistance training session,
and aerobic training session. During the orientation ses-
sion, the subjects were informed of all testing procedures
and exercise protocols. All measurements were performed
by the same investigator to ensure consistency. The
YMCA cycle protocol (13) was used to determine aerobic
capacity. A 10 repetition maximum (10RM) using the
Smith machine (Cybex International, Owatonna, MN)
was determined for each of the following resistance ex-
ercises: bench press, shoulder press, squat, calf raises,
and upright rows. Subjects were rst instructed on the
proper movement of each of the exercises (25) and were
allowed to perform the exercise several times at no resis-
tance to become familiar with the exercise. Initial weight
was determined using a protocol similar to that described
by Dalton and Wallace (9). The number of repetitions the
subject could perform was recorded and a predicted 1 rep-
etition maximum (1RM) determined using a standard
reps-to-failure chart (7). If the subject could perform more
than 10 lifts of any of the exercises, the subject was al-
lowed to rest until she was ready to try the lift again at
a heavier weight. Exercises were alternated between up-
per- and lower-body movements in an attempt to prevent
muscle fatigue before a 10RM could be established. In
order to ensure caloric intake was similar before each of
the testing days, subjects were asked to maintain their
current eating habits during the experiment. A custom-
made videotape featuring a registered dietitian informed
the subjects on how to keep a daily dietary record. A di-
etary record was kept for 2 or 3 days prior to the resis-
tance session and for the subsequent days prior to the
aerobic session. Subjects were asked to bring the record
with them when they returned for the resistance and aer-
obic exercise sessions. The orientation session lasted ap-
proximately 45 minutes.
Subjects reported at approximately 6 AM for both the
resistance and the aerobic exercise sessions 13 days af-
ter the start of menstruation. Subjects were instructed to
abstain from food or caffeine consumption 6 hours prior
to testing and from strenuous activity of any kind 24
hours prior to testing. The subjects were also asked to
record all foods eaten for at least 2 days prior to both the
aerobic and the resistance exercise sessions as explained
during the orientation session and bring the daily food
record to the exercise session. All subjects performed the
resistance exercise session 23 days prior to the aerobic
session. Estimations of energy expenditure during the re-
sistance exercise were made using the Weir equation (1
L O
2
5 kcal). These estimations were used to determine
caloric expenditure for the aerobic session so that each
session, resistance and aerobic, had approximately the
same energy expenditure.
Continuous expired gases were collected and analyzed
using open-circuit spirometry to determine V

O
2
and RER
using a SensorMedics Vmax Series 29 metabolic cart
(SensorMedics Corporation, Yorba Linda, CA). Resting
metabolic rate was determined using the last 15 minutes
of a 30-minute semireclining rest period (23). On comple-
tion of the resting data collection, the mouthpiece and
nose clip were removed from the subject for approximate-
ly 2 minutes and replaced with a clean mouthpiece and
nose clip. Subjects then stood and moved to either the
Smith machine or the bike and performed the exercise
portion. Subjects then rested quietly in a semireclining
position (23) for 1 hour while heart rate (HR), RER, and
metabolic gases were monitored. Data from the
SensorMedics metabolic cart were assumed to be reliable
as previously reported (11).
Resistance Session
The resistance session began by performing the body com-
position assessment. The resistance exercise consisted of
3 sets of 812 repetitions at 70% of the predetermined
10RM. All resistance exercises were performed using the
Smith machine and included squats, upright row, bench
press, calf raises, and shoulder press. Subjects performed
between 8 and 12 repetitions for each set. The current
study included multijoint machine exercises because all
the recommended muscle groups could be included in the
exercises, because multijoint resistance exercises have
been recommended to aid in the development of function-
al strength, because machine weights control range of mo-
tion better (6), and because it was thought to be a safer
mode of resistance training with an untrained population.
Rest between sets was 1 minute. If needed, weight was
adjusted in the third set to ensure that at least 8 repeti-
tions were completed. Subjects performed the exercises in
random order alternating upper- and lower-body exercis-
es. The resistance exercise took approximately 27 min-
utes (Table 2). Subjects then rested quietly after exercise
in a semireclining position for 1 hour while HR, RER, and
metabolic gases were monitored.
Aerobic Session
The aerobic exercise session consisted of cycling on a
Monarch cycle ergometer (Monarch Model 818E, Varberg,
Sweden) at 6065% of predicted V

O
2
max for a duration
that produced an energy expenditure equal to the energy
expenditure of the resistance exercise session. The aero-
bic exercise took approximately 12 minutes (Table 2).
Subjects then rested quietly after exercise in a semire-
clining position for 1 hour while HR, RER, and metabolic
gases were monitored.
Statistical Analyses
The 3-day diet record prior to the resistance session and
the aerobic session were analyzed for nutritional content
(percent fat, percent carbohydrate, and percent protein)
and total caloric intake using the computer program Nu-
tritionist V (San Bruno, CA). A 2 2 multivariate anal-
ysis of variance (MANOVA) with repeated measures on
session was used to determine the effects of experimental
group (lean or obese) and exercise mode (aerobic and re-
sistance) on the nutritional content and total caloric in-
412 CROMMETT AND KINZEY
TABLE 2. Mean (SE) energy expenditure and exercise times.*
LA LR OA OR
Exercise EE (kcal)
Exercise duration (min)
Caloric intake (kcal)
Fat calories (kcal)
Protein calories (kcal)
Carbohydrate calories (kcal)
67 11
11 3
1,611 218
489 110
195 27
965 116
67 8
26 2
1,424 157
466 72
193 26
790 94
95 39
13 3
2,029 260
783 132
260 32
1,024 138
90 23
27 2
1,788 187
560 86
235 31
1,023 112
* LA lean subjects, aerobic exercise; LR lean subjects, resistance exercise; OA obese subjects, aerobic exercise; OR obese
subjects, resistance exercise; Exercise EE exercise energy expenditure.
FIGURE 1. Postexercise recovery heart rate for lean or obese
subjects. Values represent postexercise mean values at each
minute. 15, 30, 45, and 60 represent the nal minute of the 4
time periods that were analyzed. Average heart rate during
the rst 15-minute postexercise period was higher than that
found during the second, third, and fourth 15-minute postexer-
cise periods; also, the average heart rate during the second 15-
minute postexercise period was higher than that found in the
fourth 15-minute postexercise period (p 0.001).
take of the diet record. Two dependent t-tests were used
to compare resting metabolic rates, adjusted to body
weight (kg), prior to each treatment condition and caloric
expenditure during each exercise session.
The EPOC was determined by averaging the last 15
minutes of pre-exercise oxygen consumption and compar-
ing with 3 15-minute averages of the 1-hour postexercise
oxygen consumption. In an attempt to control the alpha
level, a 2 2 6 MANOVA with repeated measures on
treatment condition and time was used to assess differ-
ences across V

O
2
, HR, and RER. The 3 independent var-
iables were treatment condition having 2 levels (resis-
tance exercise and aerobic exercise), experimental group
having 2 levels (lean and obese), and time having 6 levels
(pre-exercise, 4 15-minute intervals postexercise, and 60-
minute postexercise total). The alpha level for all statis-
tical tests was set a priori at p 0.05.
RESULTS
When compared by group, EPOC, RER, and HR respons-
es were similar for both the aerobic and the resistance
exercise bouts (Wilks 0.474; p 0.30;
2
0.53; 1
0.31). Furthermore, when grouped by exercise, the
aerobic and resistance exercise sessions also elicited sim-
ilar physiological responses (Wilks 0.455; p 0.26;

2
0.55; 1 0.33).
Increases in physiological function were elicited up to
30 minutes postaerobic and resistance exercise (Wilks
0.06; p 0.01;
2
0.29; 1 1.00). Specically,
all physiological responses during the 15-minute period
immediately following exercise were elevated higher than
pre-exercise values, and values taken at 30-, 45-, and 60-
minute postexercise (p 0.01;
2
0.50; 1 1.00).
Figures 1 and 2 depict postexercise recovery of HR and
V

O
2
. Heart rate was also higher at 30-minute postexercise
when compared to pre-exercise and 60-minute postexer-
cise values (p 0.01;
2
0.66; 1 1.00).
Pre-exercise, exercise, and postexercise RER values
are presented in Table 3. Average RER during the rst
15 minutes postexercise was higher than that found dur-
ing the second, third, and fourth 15-minute postexercise
periods. The average RER during the second 15-minute
postexercise period was lower than that found in the
fourth 15-minute postexercise period (p 0.001). Figure
3 depicts RER during the postexercise period.
Average aerobic and resistance energy expenditure
and exercise times are presented in Table 3. Energy ex-
penditure was calculated as total oxygen consumed dur-
ing the exercise multiplied by 5. Caloric expenditure was
not different across the exercise sessions (t[16] 0.35; p
0.73). Total caloric consumption prior to the aerobic
session was not different from the caloric consumption
prior to the resistance session for either group (Wilks
0.578; p 0.16;
2
0.42; 1 0.42). The macro-
nutrient consumption was not signicantly different be-
tween the 2 groups or prior to either exercise session
(Wilks 0.625; p 0.19;
2
0.38; 1 0.39).
DISCUSSION
The goal of this study was to examine EPOC in aerobic
and resistance exercise protocols that could be performed
by sedentary women who are lean or obese. Results in-
dicate that EPOC magnitude did not differ between the
EPOC FOLLOWING EXERCISE IN WOMEN 413
FIGURE 2. Postexercise recovery oxygen consumption for lean
or obese subjects. Values represent postexercise mean values
at each minute. 15, 30, 45, and 60 represent the nal minute
of the 4 time periods that were analyzed. Average V

O
2
during
the rst 15-minute postexercise period was higher than that
found during the second, third, and fourth 15-minute postexer-
cise periods (p 0.001).
FIGURE 3. Postexercise recovery respiratory exchange ratio
(RER) for lean or obese subjects. Values represent postexercise
mean values at each minute. 15, 30, 45, and 60 represent the
nal minute of the 4 time periods that were analyzed. Average
RER during the rst 15-minute postexercise period was higher
than that found during the second, third, and fourth 15-mi-
nute postexercise periods; also, the average RER during the
second 15-minute postexercise period was lower than that
found in the fourth 15-minute postexercise period (p 0.001).
TABLE 3. Mean (SE) respiratory exchange ratio.*
LA LR OA OR
Pre-exercise RER (15 min)
Postexercise RER (30 min)
Postexercise RER (45 min)
Postexercise RER (60 min)
Postexercise RER
0.84 0.03
0.99 0.03
0.77 0.03
0.79 0.02
0.82 0.03
0.82 0.02
0.90 0.02
0.77 0.03
0.79 0.03
0.81 0.03
0.84 0.03
0.95 0.03
0.79 0.03
0.79 0.03
0.85 0.03
0.82 0.02
0.96 0.03
0.79 0.03
0.79 0.03
0.81 0.03
* LA lean subjects, aerobic exercise; LR lean subjects, resistance exercise; OA obese subjects, aerobic exercise; OR obese
subjects, resistance exercise.
2 exercise sessions. Others (10) support this nding by
reporting the absolute magnitude of EPOC following re-
sistance exercise as comparable to aerobic exercise. Re-
sults also indicate that body composition did not affect
the EPOC magnitude or duration. These results conrm
those of previous investigators who examined trained and
untrained subjects whose body compositions differed yet
exhibited no EPOC differences after cycle exercise (23).
While an EPOC effect was elicited following the resis-
tance session, there was no difference compared to the
aerobic session or between groups. While most investi-
gations have examined aerobic exercise only, 1 group (12)
reported that resistance exercise elicited a higher EPOC
for at least 1.5 hours compared to cycling exercise of sim-
ilar caloric expenditure. The current investigation is not
directly comparable with that study since they used only
male subjects recruited from local health clubs who had
much higher tness levels than the sedentary women
used in the current study. Greater EPOC following resis-
tance exercise compared to the aerobic exercise may have
414 CROMMETT AND KINZEY
resulted in the current study had the design used a longer
exercise duration or was similar to that of another study
(8) that held exercise time and V

O
2
constant in resistance
and aerobic exercise bouts. Although the exercise dura-
tion of the current study was very short, there was an
EPOC effect following the aerobic exercise session for
both the lean and the obese subjects. There were no
EPOC differences between the groups in this study,
which supports the ndings of an unpublished thesis us-
ing women who were lean or obese (21).
Although an EPOC effect was expressed postexercise,
the resultant energy expenditure was inconsequential.
Following a resistance protocol similar to the present
study, some (20) found that the excess postexercise met-
abolic rate contributed only 20 additional calories. Others
(14) reported a 1-hour EPOC after circuit weight training
contributed only 37 additional calories to total exercise
energy expenditure. This amount does not approach the
300-calorie minimum for making changes in body com-
position but may contribute to weight loss efforts in the
long run. The resistance exercise postexercise RER values
are not different from the aerobic exercise postexercise
RER values (Figure 3). Thus, the resistance exercise ses-
sion and aerobic session both relied mostly on lipid me-
tabolism during and after the exercise. In regard to non
steady state exercise, RER values are not completely de-
pendable or consistent (17). Previous research using non
steady state exercise report lower postexercise RER val-
ues (19, 20) than those of the current study. Although no
RER differences were found in the current study, differ-
ences in RER were reported between postexercise aerobic
and resistance exercise in 1 study (12). Protocol differ-
ences between the studies probably explains why the re-
sults were dissimilar. Gillette et al. (12) did agree with
the current study when speculating that the lower RER
values after resistance exercise is evidence that the body
is trying to reserve and restore glycogen.
PRACTICAL APPLICATIONS
The 1998 American College of Sports Medicine (ACSM)
Position Stand on quantity and quality of exercise rec-
ommendations for developing and maintaining adult t-
ness has included a section on resistance training that
the 1990 position stand did not include (1, 2). The new
guidelines state that resistance training should be a part
of an adult tness program to enhance and maintain
strength, muscular endurance, and fat-free mass. The
ACSM recommends 1 set of 810 exercises including all
the major muscle groups: arms, shoulders, chest, abdo-
men, back, hips, and legs. Current recommendations
state resistance training should be performed 23 days a
week for healthy adults under the age of 50.
This study found that aerobic and resistance exercise
of the same caloric expenditure elicited similar physiolog-
ical responses from lean or obese female subjects. These
ndings are not in agreement with other studies; as such,
further investigations are warranted. While the addition-
al postexercise caloric expenditure was not extensive in
this study, the contribution of calories derived from
EPOC in weight loss efforts remains questionable. Al-
though this study contributed to the present body of
knowledge, the following questions remain unanswered:
First, how would excess caloric expenditure from EPOC
resulting from resistance exercise contribute to weight
loss efforts? Second, would EPOC as a result of resistance
exercise be different in women who are lean or obese from
EPOC following aerobic exercise if time and intensity
were held constant? Third, would a resistance training
program elicit weight loss due to EPOC and increased
muscle mass?
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Address correspondence to Dr. April Crommett,
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