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Exercise Snacks and Muscular Fitness in Sedentary Young Women (ES)

2 juli 2026 uppdaterad av: Ziren Zhao, Chongqing Normal University

Effects of a 75-Minute Weekly Exercise Snack on Muscular Fitness in Sedentary Young Women

This randomized controlled study examined whether exercise snacks could improve skeletal muscle strength and related physical fitness in sedentary female university students. Eligible participants were sedentary women aged 18 to 25 years who were randomly assigned to an exercise snacks group, a regular exercise group, or a control group. The intervention lasted 8 weeks. The exercise snacks group accumulated short bouts of exercise across the day, while the regular exercise group completed more concentrated exercise sessions three times per week. The control group maintained their usual lifestyle. Muscle strength and related physical fitness were assessed before and after the intervention. The study aimed to evaluate the effectiveness, feasibility, and safety of exercise snacks in a university setting.

Studieöversikt

Status

Avslutad

Betingelser

Intervention / Behandling

Detaljerad beskrivning

Sedentary behavior is common among university students and may contribute to reduced physical fitness and lower skeletal muscle function. Exercise snacks are short bouts of physical activity performed repeatedly throughout the day and may offer a time-efficient strategy for interrupting prolonged sitting.

This single-center randomized controlled study was conducted at Chongqing Normal University. Sedentary female university students aged 18 to 25 years were screened for eligibility. Participants completed baseline assessments and were randomly allocated to an exercise snacks group, a regular exercise group, or a control group.

The intervention lasted 8 weeks. The exercise snacks group performed short exercise bouts distributed throughout the day, with a total weekly exercise volume of approximately 75 minutes. The regular exercise group performed exercise three times per week, with each session lasting approximately 25 minutes. Both intervention groups received exercise guidance, reminders, adherence monitoring, and ratings of perceived exertion through the Tizhiyun mobile application. The control group maintained their usual study and lifestyle routines without additional study-prescribed exercise.

Primary outcomes included isokinetic muscle strength, surface electromyography, and mid-thigh isometric pull performance. Secondary outcomes included standing long jump, knee push-ups, and bodyweight squats to exhaustion. Outcome assessments were conducted at baseline and after the 8-week intervention. Adherence, perceived exertion, and exercise-related adverse events were recorded during the study period.

Studietyp

Interventionell

Inskrivning (Faktisk)

90

Fas

  • Inte tillämpbar

Kontakter och platser

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Studieorter

  • Kina
    • Chongqing Municipality
      • Chongqing, Chongqing Municipality, Kina, 401331
        • Chongqing Normal University

Deltagandekriterier

Forskare letar efter personer som passar en viss beskrivning, så kallade behörighetskriterier. Några exempel på dessa kriterier är en persons allmänna hälsotillstånd eller tidigare behandlingar.

Urvalskriterier

Åldrar som är berättigade till studier

  • Vuxen

Tar emot friska volontärer

Ja

Beskrivning

Inclusion Criteria:

  • Female university students aged 18 to 25 years.
  • Daily sedentary time of at least 8 hours, assessed using a sedentary behavior questionnaire.
  • No contraindications to exercise based on the Physical Activity Readiness Questionnaire.
  • No regular exercise participation during the previous 3 months.

Exclusion Criteria:

  • Clinical conditions that make participation in exercise inappropriate.
  • Substantial body weight fluctuation during the previous 3 months.
  • Hypertension, cardiovascular or cerebrovascular disease, or use of related medications.

Studieplan

Det här avsnittet ger detaljer om studieplanen, inklusive hur studien är utformad och vad studien mäter.

Hur är studien utformad?

Designdetaljer

  • Primärt syfte: Övrig
  • Tilldelning: Randomiserad
  • Interventionsmodell: Parallellt uppdrag
  • Maskning: Ingen (Open Label)

Vapen och interventioner

Deltagargrupp / Arm
Intervention / Behandling
Experimentell: Exercise Snacks Group
Participants received the exercise snacks intervention for 8 weeks. Exercise was accumulated through short bouts distributed across the day, with a total weekly exercise volume of approximately 75 minutes. Participants completed approximately 11 minutes of exercise on weekdays and 10 minutes on weekends. Exercise guidance, reminders, adherence monitoring, and ratings of perceived exertion were provided through the Tizhiyun mobile application.
Beteende: Exercise Snacks
Participants performed an 8-week exercise snacks program consisting of short bouts of physical activity distributed across the day. The program was performed 7 days per week, with approximately 75 minutes of exercise per week. Participants completed approximately 11 minutes of short exercise on weekdays and 10 minutes on weekends. Exercise guidance, reminders, adherence monitoring, and ratings of perceived exertion were provided through the Tizhiyun mobile application.
Aktiv komparator: Regular Exercise Group
Participants received a regular exercise intervention for 8 weeks. Exercise was completed three times per week, with each session lasting approximately 25 minutes.
Beteende: Regular Exercise
Participants performed an 8-week regular exercise program. Exercise sessions were completed three times per week on Monday, Wednesday, and Friday, with each session lasting approximately 25 minutes. Exercise guidance, reminders, adherence monitoring, and ratings of perceived exertion were provided through the Tizhiyun mobile application.
Inget ingripande: Usual Lifestyle Control Group
Participants maintained their usual study and lifestyle routines during the 8-week study period and did not receive additional study-prescribed exercise.

Vad mäter studien?

Primära resultatmått

Resultatmått
Åtgärdsbeskrivning
Tidsram
Isokinetic Muscle Strength
Tidsram: Baseline and Week 8
Isokinetic muscle strength was assessed using an isokinetic dynamometer during standardized testing. Change from baseline to post-intervention was evaluated.
Baseline and Week 8
Surface Electromyography Activity
Tidsram: Baseline and Week 8
Surface electromyographic activity was recorded during standardized muscle strength testing to evaluate neuromuscular activation.
Baseline and Week 8
Mid-Thigh Isometric Pull
Tidsram: Baseline and Week 8
Maximal force generated during a standardized mid-thigh isometric pull test was assessed to evaluate whole-body isometric strength.
Baseline and Week 8

Sekundära resultatmått

Resultatmått
Åtgärdsbeskrivning
Tidsram
Standing Long Jump
Tidsram: Baseline and Week 8
Standing long jump distance was assessed using a standardized test of lower-body explosive performance.
Baseline and Week 8
Knee Push-Ups
Tidsram: Baseline and Week 8
The number of correctly completed knee push-up repetitions was assessed using a standardized muscular endurance test.
Baseline and Week 8
Bodyweight Squats to Exhaustion
Tidsram: Baseline and Week 8
The number of correctly completed bodyweight squats performed to volitional exhaustion was assessed as an indicator of lower-body muscular endurance.
Baseline and Week 8

Samarbetspartners och utredare

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Sponsor

Chongqing Normal University

Studieavstämningsdatum

Dessa datum spårar framstegen för inlämningar av studieposter och sammanfattande resultat till ClinicalTrials.gov. Studieposter och rapporterade resultat granskas av National Library of Medicine (NLM) för att säkerställa att de uppfyller specifika kvalitetskontrollstandarder innan de publiceras på den offentliga webbplatsen.

Studera stora datum

Studiestart (Faktisk)

20 april 2026

Primärt slutförande (Faktisk)

25 juni 2026

Avslutad studie (Faktisk)

25 juni 2026

Studieregistreringsdatum

Först inskickad

2 juli 2026

Först inskickad som uppfyllde QC-kriterierna

2 juli 2026

Första postat (Faktisk)

9 juli 2026

Uppdateringar av studier

Senaste uppdatering publicerad (Faktisk)

9 juli 2026

Senaste inskickade uppdateringen som uppfyllde QC-kriterierna

2 juli 2026

Senast verifierad

1 juli 2026

Mer information

Termer relaterade till denna studie

Nyckelord

Ytterligare relevanta MeSH-villkor

Andra studie-ID-nummer

  • CSK2026051

Plan för individuella deltagardata (IPD)

Planerar du att dela individuella deltagardata (IPD)?

NEJ

IPD-planbeskrivning

De-identified individual participant data will not be shared outside the research team because the current informed consent and data management plans limit the use of participant data to this study and do not include external data sharing.

Läkemedels- och apparatinformation, studiedokument

Studerar en amerikansk FDA-reglerad läkemedelsprodukt

Nej

Studerar en amerikansk FDA-reglerad produktprodukt

Nej

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