Key result
Three-minute rest intervals during resistance training lower post-exercise SBP by ~11 mmHg vs. one-minute rests.
Why the study?
The study was conducted to compare blood pressure and heart rate variability responses in physically active men following resistance training sessions with different rest intervals between sets.
Does manipulating rest intervals between sets of resistance training (2 or 3 min vs 1 min) reduce post-exercise blood pressure and alter heart rate variability in physically active men?
RCT (n=18)
Randomized counterbalanced order
No
Does manipulating rest intervals between sets of resistance training (2 or 3 min vs 1 min) reduce post-exercise blood pressure and alter heart rate variability in physically active men?
Mean Difference: 10.66
p-value: p=0.033
Resistance training with 2- or 3-minute rest intervals using a 15RM load provides a greater and longer-lasting acute reduction in post-exercise blood pressure compared to 1-minute rest intervals in physically active men.
Longer rest intervals may enhance acute post-exercise BP reduction during resistance training; extends evidence for optimizing exercise prescriptions in active adults.
The purpose of this study was to compare blood pressure and heart rate variability responses in physically active men after performing resistance training sessions with rest intervals of 1 min, 2 min and 3 min. Eighteen men (age, 21.6±1.1 years; body mass, 74.1±8.1 kg; body height, 175.3±7.1 cm) who performed 180min of physical activity per week participated in this study. After determining the 15RM loads for the squat, bench press, bent-over row and deadlift, participants performed a resistance training session. Participants performed three resistance training protocols in randomized counterbalanced order. Each experimental protocol comprised different rest intervals between sets of resistance training exercises (1min, 2min or 3min). During each experimental session, participants performed three sets with a 15RM load. Blood pressure and heart rate variability were measured before and for 2h after each session. The results demonstrated a greater blood pressure (p<0.05) reduction with a longer rest interval. There was no statistically significant difference in heart rate variability changes between groups. These results indicate that 2min and 3min rest intervals while using a 15RM load provide the best stimulus for a blood pressure reduction response after a resistance training session. Our findings suggest that strength and conditioning professionals should prescribe 2min or 3min rest intervals when resistance training is performed with a 15RM load if the aim is to obtain an acute reduction in blood pressure after a resistance training session.
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Alemi et al. (2022) conducted an RCT in Healthy, physically active men (n=18). Resistance training with 2-minute or 3-minute rest intervals vs. Resistance training with 1-minute rest intervals was evaluated on Systolic blood pressure reduction at 30 minutes post-exercise (MD 10.66 mmHg, p=0.033). Resistance training with 3-minute rest intervals resulted in a significantly greater reduction in systolic blood pressure (mean difference 10.66 mmHg) at 30 minutes post-exercise compared to 1-minute rest intervals.
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