Date of Award


Document Type

Open Access Dissertation


Exercise Science


The Norman J. Arnold School of Public Health

First Advisor

Mark A. Sarzynski


Purpose: The purpose of this study was to examine the effects of exercise mode and intensity on energy expenditure (EE) during and after five time-matched aerobic and resistance exercise protocols in resistance trained males.

Methods: 14 resistance trained males (mean ± SD; age = 24.2 ± 4.0 yr; body mass = 84.7 ± 13.3 kg; height = 181.2 ± 8.8 cm; and body fat = 15.9 ± 4.6%) completed five separate protocols: continuous aerobic (continuous), high intensity interval aerobic (HIIT), strength endurance (2x20), traditional resistance (3x10), and high intensity resistance (4x6). EE was measured before, during, immediately post (0-30 minutes), and delayed post exercise (60-90 minutes).

Results: No significant differences in exercise EE were seen between aerobic protocols, both of which were significantly greater (p<0.0001) than all three resistance protocols. When comparing exercise EE across resistance protocols, the 4x6 protocol was significantly greater than the 3x10 and 2x20 protocols by 38 ± 10 kcal (p=0.04) and 67 ± 8 kcal (p<0.001), respectively. In the 30 minutes following exercise, a 6.2% mean increase in EE was seen following the 2x20 protocol (p<0.05) compared to baseline. In the 60-90 minutes post-exercise, the 3x10, 4x6, and HIIT protocols showed significant average reductions in EE of 10.7%, 8.7%, and 7.1% (p<0.05) compared to baseline, respectively. The combined EE from during and after exercise resulted in the same rank order as during exercise (least to greatest: 2x20, 3x10,4x6, continuous, and HIIT).

Conclusion: Continuous and HIIT aerobic protocols were responsible for the greatest EE during exercise when compared to the resistance protocols. Within resistance protocols, intensity was associated with an increase in exercise EE. Despite the reductions in EE 60-90 minutes post exercise observed in the 3x10, 4x6, and HIIT protocols, exercise EE was the greatest contributor to total EE measured during and after exercise. These results can potentially be used when designing exercise training programs in order to monitor EE and avoid negative effects of potential energy deficits.