Evaluating the efficacy and feasibility of a university-based high intensity interval training program (Uni HIIT) on health and well-being in young adults

* Project summary: The overarching aim of this study is to investigate the impact of a unique HIIT program (Uni HIIT) on cardiorespiratory fitness (primary outcome), physical activity, body composition, stress,executive function, well-being and psycho-social health outcomes in low active young adults when implemented in university settings. Using a randomised controlled trial (RCT) the Uni HIIT program will be implemented Phase 1: single site RCT at the UoN (n=60) The proposed study design is a randomised controlled trial with a wait-list control investigating the effects of an 8-week high intensity university-based interval training intervention. Assessments will be conducted at baseline (March 2017) and repeated immediately post-intervention (July 2017) and follow-up (November 2017) . Ethics approval for the study has been gained from the UoN Human Research Ethics Committee and study participants will provide written informed consent to take part in the study. Uni HIIT Intervention Uni HIIT will be an 8-week intervention for university students focusing on improving fitness and psycho-social outcomes via the provision of short intense interval training sessions 3 times per week (total of 24 sessions). Sessions will be run by a member of the research team (qualified physical educators) and last 10 minutes in duration, with a work to rest ratio of 30 secs: 30 secs. Exercise will include a combination of 8 core aerobic exercises and 8 core strength exercises (e.g., running skipping, side stepping, push ups, squats, lunges); and combinations of these exercises using a ball (e.g. dribbling the ball while running, lunges holding a ball above the head). Baseline assessments will be completed one week prior to the intervention beginning, Follow-up assessments will be conducted in the week following intervention completion and 4-months. Students will be randomised to either the: i. High Intensity Interval Training plus body weight resistance training exercises (Uni HIIT ) conditions: which will combine cardio-based exercises and muscular fitness exercises; OR ii. Wait-list Control group (CON): students randomised to CON will receive the HIIT Uni program once the intervention and all follow-up assessments have been completed by all groups. To ensure appropriate exercise intensity is maintained throughout each session (target 85% HRMmax), participants will wear heart rate monitors (Polar H7) which connect to a central iPad application (Polar Team) monitored by a staff member. Minimum, maximum and average heart rate for the session will be recorded. Participants will have access to this information during sessions. Based on the success of our previous HIITT study, and our studies investigating the effectiveness of variety in PA, program sessions will be designed to be enjoyable and include a variety of exercises to promote adherence. In addition, sessions will promote peer support and encouragement, and will be completed in pairs (participant choice); with one participant undertaking the ‘work’ phase while their partner rests (and vice-versa). As the intervention progresses participants will also be provided with additional elements of choice including: music(playlists), exercise choice during a workout, and choice of workout. Note: Adherence to the program will be monitored via HR monitor data