Physical Inactivity, Sedentary Behavior
Conditions
Keywords
Weekend Warrior Exercise, Muscle Strength, Cardiorespiratory Fitness, Sedentary Female University Students
Brief summary
This randomized controlled trial evaluated the effects of a weekend warrior exercise pattern on muscle strength and cardiorespiratory fitness in sedentary female university students. Forty participants were randomly assigned to either a weekend warrior group or a regular exercise group. Both groups completed 150 minutes of moderate-intensity jogging and resistance exercise per week for 8 weeks, but the weekly exercise sessions were distributed differently. Body composition, functional muscular performance, and aerobic capacity were assessed before and after the intervention.
Detailed description
This was an 8-week, assessor-blinded randomized controlled trial involving 40 sedentary female university students aged 18 to 25 years. Participants were randomly assigned in a 1:1 ratio to either a weekend warrior group or a regular exercise group. The weekend warrior group exercised on two consecutive days per week, completing 50 minutes of jogging and 25 minutes of resistance training per session. The regular exercise group exercised on three days per week, including two 50-minute jogging sessions and one 50-minute resistance-training session. Both groups completed 150 minutes of moderate-intensity exercise per week. Exercise intensity was maintained at a Borg Rating of Perceived Exertion of 13-14 and monitored using the talk test. Assessments were conducted before and after the intervention. Body composition was evaluated using the InBody 770. Muscular performance was assessed using knee push-ups, sit-ups, and body-weight squats, while aerobic capacity was assessed using the 12-minute run test. All assessments were performed by the same trained assessor under standardized conditions.
Interventions
BEHAVIORALWeekend Warrior Exercise
Participants exercised on two consecutive days per week for 8 weeks. Each session included 50 minutes of jogging and 25 minutes of resistance training. Exercise intensity was maintained at a Borg Rating of Perceived Exertion of 13-14 and monitored using the talk test. The total weekly exercise duration was 150 minutes.
BEHAVIORALRegular Exercise
Participants exercised on three days per week for 8 weeks, completing two 50-minute jogging sessions and one 50-minute resistance-training session. Exercise intensity was maintained at a Borg Rating of Perceived Exertion of 13-14 and monitored using the talk test. The total weekly exercise duration was 150 minutes.
Sponsors
Chongqing Normal University
Study design
Allocation
RANDOMIZED
Intervention model
PARALLEL
Primary purpose
TREATMENT
Masking
SINGLE (Outcomes Assessor)
Eligibility
Sex/Gender
FEMALE
Age
18 Years to 25 Years
Healthy volunteers
Yes
Inclusion criteria
1. Female university students aged 18 to 25 years. 2. An average daily sedentary time of at least 8 hours, as assessed using the Sedentary Behavior Questionnaire. 3. Less than 75 minutes of vigorous-intensity physical activity or less than 150 minutes of moderate-intensity physical activity per week, as assessed using the International Physical Activity Questionnaire. 4. Regular menstrual cycles without the use of hormonal contraceptives.
Exclusion criteria
1. Identified as being at risk for participation in physical activity based on the Physical Activity Readiness Questionnaire. 2. Current smoking or drug use.
Design outcomes
Primary
| Measure | Time frame | Description |
|---|---|---|
| Knee Push-up Performance | Baseline and immediately after the 8-week intervention | The number of correctly completed knee push-ups performed continuously until volitional fatigue was recorded. Higher values indicate better upper-body muscular performance. |
| Sit-up Performance | Baseline and immediately after the 8-week intervention | The number of correctly completed sit-ups performed continuously until volitional fatigue was recorded. Higher values indicate better abdominal muscular performance. |
| Body-weight Squat Performance | Baseline and immediately after the 8-week intervention | The number of correctly completed body-weight squats performed continuously until volitional fatigue was recorded. Higher values indicate better lower-body muscular performance. |
| 12-minute Run Distance | Baseline and immediately after the 8-week intervention | The total distance covered during the 12-minute run test on a flat outdoor track was recorded in meters. A longer distance indicates better cardiorespiratory fitness. |
Secondary
| Measure | Time frame | Description |
|---|---|---|
| Body Weight | Baseline and immediately after the 8-week intervention | Body weight was measured using the InBody 770 bioelectrical impedance analyzer and reported in kilograms. |
| Change in Body Mass Index | Baseline and immediately after the 8-week intervention | Body mass index was assessed using the InBody 770 and reported in kilograms per square meter. |
| Body Fat Percentage | Baseline and immediately after the 8-week intervention | Body fat percentage was assessed using the InBody 770 bioelectrical impedance analyzer and reported as a percentage. |
| Waist-to-hip Ratio | Baseline and immediately after the 8-week intervention | Waist-to-hip ratio was calculated by dividing waist circumference by hip circumference. Lower values generally indicate lower central adiposity. |
Countries
China
Outcome results
None listed