Short Moderate-intensity Continuous Training on Sedentary Women's

Effects of Short Moderate-intensity Continuous Training With Different Durations on Sedentary Women's Functional Capacity and Physical Activity Enjoyment. A Randomized Clinical Trial.

Purpose: To determine the effects of three Short Moderate Intensity Continuous Training (SMICT) exercise programs with different durations, on functional capacity, resting heart rate (RHR) and physical activity enjoyment in sedentary women.

Methods: A randomized clinical trial was performed. 45 sedentary women were randomly allocated to either a: i) 8-minutes short exercise group; ii) 10-minutes short exercise group; and iii) 15-minutes short exercise group. All three groups received a short exercise training program at moderate intensity for 3 sessions/week, over 3 weeks. Before and after the interventions, functional capacity was evaluated through the 6-minute walking test, and RHR with a pulse oximeter. Physical activity enjoyment was measured with the Physical Activity Enjoyment Scale after the intervention.

Sedentary lifestyles contribute to 3.2 million annual deaths globally, correlating with increased risks of cardiovascular diseases, obesity, and certain cancers. With women showing notably low physical activity rates, implementing tailored exercise interventions becomes crucial to enhance their activity levels and functionality, potentially mitigating risks associated with high resting heart rates linked to increased mortality, particularly from cardiovascular causes.

This was a randomized clinical trial involving 45 sedentary women split into three groups: 8-minute, 10-minute, and 15-minute exercise durations. All groups underwent moderate-intensity short exercise programs, differing only in duration. Functional capacity (measured by the 6-minute walking test) and resting heart rate (RHR) were assessed at baseline and after the 3-week intervention. Physical activity enjoyment was measured at the intervention's end.

Inclusion Criteria:

• Female
• Must be not regularly physically active for more than one month.
• Must be between 18 and 25 years of age.
• Must present a body mass index (BMI) between 18.5-24.9 kg/m2.

Exclusion Criteria:

• BMI≥25 kg/m2.
• Suffer from musculoskeletal or neurological diseases.
• Women with precarious medical conditions.
• Use of medications.