Comparison of metabolic and heart rate responses to super slow vs. traditional resistance training.
Level 3 - non-randomized controlled study
Small within-subject crossover study without reported randomization details in the abstract.
PubMed 12580660 · doi:10.1519/1533-4287(2003)017<0076:comahr>2.0.co;2
What was done
Seven resistance-trained young men (mean age 24.3 ± 3.8 years) completed Super Slow training (SST) and traditional resistance training (TT) protocols on separate days. Indirect calorimetry and heart rate were measured during the workouts and for 15 minutes post-exercise. Blood lactate was assessed pre- and post-workout, and resting energy expenditure was measured via ventilated canopy prior to exercise and 21–22 hours post-workout.
What was found
VO2 and average heart rate were significantly higher during TT than SST. Net VO2 remained significantly higher during the 15-minute recovery after TT, though post-exercise average heart rate did not differ significantly between conditions. Total net oxidative energy expenditure was 45% higher for TT compared to SST (155 ± 28 kcal vs. 107 ± 20 kcal). Post-exercise blood lactate was roughly twofold higher after TT compared to SST (7.9 ± 1.7 mmol·L⁻¹·min⁻¹ vs. 4.0 ± 2.0 mmol·L⁻¹·min⁻¹). Combined oxidative and estimated glycolytic energy expenditure was over 48% higher in TT (172 ± 29 kcal vs. 116 ± 22 kcal). Resting energy expenditure and respiratory exchange ratio 21–22 hours post-exercise showed no significant main effect differences.
Why it matters
These findings indicate that traditional cadence resistance training imposes greater acute metabolic and cardiovascular demands than super-slow cadence protocols, offering superior caloric expenditure for body composition goals.
Limits
The study is severely limited by an extremely small sample size (n = 7) consisting exclusively of young, resistance-trained males, limiting generalizability to women, older adults, or untrained populations. The abstract does not specify whether the order of interventions was randomized.
Cited by
- contradicts Super-slow strength training with high time-under-tension (up to about 2 minutes) produces significant strength and cardiovascular adaptations with low training volume and lower injury risk.