Frontiers in public health · 2026
Effects of 75 min of weekly exercise snacks on body composition, cardiometabolic health, cardiorespiratory fitness, and lower-body explosive power in overweight and obese female university students.
СтатьяРандомизированное исследованиеНазвание и аннотация: Перевод пока не подготовлен
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Jin Naijing, Zheng Xin, Zhao Ziren, Zhao Fangyuan, Shang Zhangyuting, Zhou Kaixiang
Аннотация
BACKGROUND: Overweight and obesity have become increasingly prevalent among female university students, whereas conventional exercise interventions are often limited by poor adherence and time constraints. Exercise snacks (ES) may offer a flexible and time-efficient alternative; however, their effectiveness in this population remains unclear.
OBJECTIVE: We compared the effects of 8 weeks of ES (75 min/week) and HIIT on body composition, cardiometabolic health, cardiorespiratory fitness, and lower-body explosive power in overweight and obese females in a real-world setting.
METHODS: Thirty overweight and obese female university students were randomized to either the ES group or the high-intensity interval training (HIIT) group in an 8-week randomized controlled trial. Both groups completed 75 min of bodyweight exercise per week. Pre- and post-intervention assessments included body composition, cardiometabolic health, cardiorespiratory fitness, and lower-body explosive power. A two-way repeated measures ANOVA was used to analyze training effects, with Bonferroni post hoc tests. Effect sizes were reported as partial eta squared ( η p 2 ) or Cohen's d, with significance set at p < 0.05.
RESULTS: Compared with the HIIT group, the ES group showed significantly lower RPE throughout the intervention period (p < 0.05). Significant time effects were observed for body weight (p < 0.001, η p 2 = 0.59), BMI (p < 0.001, η p 2 0.60), body fat percentage (p < 0.001, η p 2 = 0.46), standing long jump performance (p < 0.001, η p 2 = 0.43), V̇O2max (p < 0.001, η p 2 = 0.47), SBP (p < 0.001, η p 2 = 0.54), TC (p = 0.004, η p 2 = 0.26), and LDL-C (p = 0.002, η p 2 = 0.30). A significant time × group interaction was observed for DBP (p = 0.02, ηp2 = 0.19), with a significant reduction in the HIIT group (p = 0.002, d = 0.86) but not in the ES group (p = 0.86, d = -0.04). No significant time effects were observed for TG (p = 0.96) or HDL-C (p = 0.10). Weekly mean RPE was significantly lower in the ES group than in the HIIT group throughout the intervention period.
CONCLUSION: In conclusion, in a real-world remote setting, 75 min/week of bodyweight-based ES may be a promising strategy that warrants confirmation in adequately powered randomized controlled trials.
OBJECTIVE: We compared the effects of 8 weeks of ES (75 min/week) and HIIT on body composition, cardiometabolic health, cardiorespiratory fitness, and lower-body explosive power in overweight and obese females in a real-world setting.
METHODS: Thirty overweight and obese female university students were randomized to either the ES group or the high-intensity interval training (HIIT) group in an 8-week randomized controlled trial. Both groups completed 75 min of bodyweight exercise per week. Pre- and post-intervention assessments included body composition, cardiometabolic health, cardiorespiratory fitness, and lower-body explosive power. A two-way repeated measures ANOVA was used to analyze training effects, with Bonferroni post hoc tests. Effect sizes were reported as partial eta squared ( η p 2 ) or Cohen's d, with significance set at p < 0.05.
RESULTS: Compared with the HIIT group, the ES group showed significantly lower RPE throughout the intervention period (p < 0.05). Significant time effects were observed for body weight (p < 0.001, η p 2 = 0.59), BMI (p < 0.001, η p 2 0.60), body fat percentage (p < 0.001, η p 2 = 0.46), standing long jump performance (p < 0.001, η p 2 = 0.43), V̇O2max (p < 0.001, η p 2 = 0.47), SBP (p < 0.001, η p 2 = 0.54), TC (p = 0.004, η p 2 = 0.26), and LDL-C (p = 0.002, η p 2 = 0.30). A significant time × group interaction was observed for DBP (p = 0.02, ηp2 = 0.19), with a significant reduction in the HIIT group (p = 0.002, d = 0.86) but not in the ES group (p = 0.86, d = -0.04). No significant time effects were observed for TG (p = 0.96) or HDL-C (p = 0.10). Weekly mean RPE was significantly lower in the ES group than in the HIIT group throughout the intervention period.
CONCLUSION: In conclusion, in a real-world remote setting, 75 min/week of bodyweight-based ES may be a promising strategy that warrants confirmation in adequately powered randomized controlled trials.