Want Six Pack Abs? This is the Most Metabolically Demanding Exercise
Most people would think that the squat or deadlifts would be the most metabolically demanding exercise to perform, but the newest research may shock you. The purpose of this study was to quantify and compare the acute metabolic responses to resistance exercise protocols comprising free-weight, body-weight, and battling rope exercises. Ten resistance-trained men performed 13 resistance exercise protocols on separate days in random order consisting of only one exercise per session. For free-weight exercise protocols, subjects performed 3 sets of up to 10 repetitions with 75% of their 1 repetition maximum. For the push-up and push-up on a BOSU ball protocols, subjects performed 3 sets of 20 repetitions. For the burpee and push-up with lateral crawl protocols, subjects performed 3 sets of 10 repetitions. For the plank and battling rope circuit protocols, subjects performed 3 sets of 30-second bouts. A standard 2-minute rest interval was used in between all sets for each exercise.
At the end of the study, oxygen consumption was significantly greatest during the battling rope and burpee protocols. For the free-weight exercises, highest average values were seen in the squat, deadlift, and lunge. No differences were observed between push-ups performed on the floor vs. on a BOSU ball. However, adding a lateral crawl to the push-up significantly increased mean oxygen consumption. The lowest mean value was seen during the plank exercise. These data indicate performance of exercises with battling rope s and a body-weight burpee exercise elicit relatively higher acute metabolic demands than traditional resistance exercises performed with moderately heavy loading.
Ratamess NA, Rosenberg JG, Klei S, Dougherty BM, Kang J, Smith CR, Ross RE, Faigenbaum AD. Comparison of the acute metabolic responses to traditional resistance, body-weight, and battling rope exercises. J Strength Cond Res. 2015 Jan;29(1):47-57
MUSCLE MEDIA MAGAZINE FOR MEN
The premier source of training, nutrition, supplements, fat loss and health for men. Download your free issue today.