Psychological Impacts of Exercise Snacks Versus Traditional Exercise: A Comparative Study

Summary

This study investigates the comparative psychological impacts of a high-frequency "Exercise Snacks" (ESG) protocol versus a traditional continuous exercise (TEG) regimen on healthy young adults. Utilizing a randomized controlled trial design over a 4-week longitudinal period, 180 participants were allocated into two groups of 90, with a standby recruitment protocol employed to ensure sample size stability.

The intervention was standardized to equate total weekly exercise volume at 90 minutes. The TEG cohort performed 30-minute continuous cycling sessions three times per week, whereas the ESG cohort executed 15-minute distributed cycling sessions six times per week. To ensure physiological homogeneity and precision in workload prescription, individual baseline maximal aerobic capacity was assessed via incremental cardiopulmonary exercise testing. Based on these individual thresholds, exercise intensity for both cohorts was rigorously maintained at 40% of their respective maximal aerobic capacity throughout the intervention.

Psychometric outcomes were evaluated within 24 hours of the intervention's conclusion, focusing on three dimensions: Perceived Stress, Decision Fatigue and Cognitive Load, and Physical Activity Enjoyment. By applying Lazarus and Folkman's Transactional Model of Stress and Coping, Sweller's Cognitive Load Theory, and Self-Determination Theory, this research examines how fragmented exercise protocols interact with daily workflow and self-regulatory resources. The findings provide critical insights into the real-world viability, behavioral resistance, and psychological divergence associated with high-frequency, fragmented exercise routines compared to conventional models.

Conditions

• Psychological Stress
• Mental Fatigue
• Cognitive Dysfunction
• Emotional Well-being

Interventions

BEHAVIORAL

Exercise Snacks Group (ESG)

Participants perform high-frequency, fragmented exercise consisting of six 15-minute cycling sessions per week, totaling 90 minutes of weekly activity. The exercise intensity is strictly prescribed and maintained at 40% of the individual's maximal aerobic capacity, as determined by preliminary cardiopulmonary testing. All sessions are conducted on digitized, electronically braked stationary ergometers to ensure precise, real-time monitoring of power output and strict adherence to the prescribed workload.

BEHAVIORAL

Traditional Exercise Group (TEG)

Participants perform structured, continuous exercise consisting of three 30-minute cycling sessions per week, totaling 90 minutes of weekly activity. To ensure physiological equivalence, the exercise intensity is also strictly maintained at 40% of the individual's maximal aerobic capacity. Participants utilize the same digitized, electronically braked stationary ergometers as the ESG group to ensure consistent monitoring of exercise duration and intensity throughout the 4-week intervention period.

Sponsors & Collaborators

• Wuhan University of Technology

  collaborator OTHER

• Lincoln University College

  lead OTHER

Study Design

Allocation

RANDOMIZED

Purpose

BASIC_SCIENCE

Masking

NONE

Model

PARALLEL

Eligibility

Min Age

18 Years

Max Age

30 Years

Sex

ALL

Healthy Volunteers

Yes

Timeline & Regulatory

Start

2026-03-16

Primary Completion

2026-06-16

Completion

2026-06-16

Countries

• China

Study Locations