This randomized controlled trial investigates the effects of two types of stair-climbing exercise snacks versus moderate-intensity continuous training on vascular health, body composition, and blood lipids in overweight or obese adults. Participants will be assigned to one of four groups for 6-8 weeks. The control group receives no exercise intervention. Primary outcomes include endothelial function (ultrasound), body composition (InBody), and lipid profile (blood test).

This is a parallel group randomized controlled trial, with the study subjects being overweight or obese adults (with a body mass index of ≥ 24 kg/m²). Participants will be recruited from universities and randomly assigned to one of the following four groups:

Short-term stair climbing exercise group Participants climbed the stairs 4 to 5 times a day, each time ascending 5 floors (approximately 1 minute each time). There was at least a 1-hour interval between each exercise session, and the exercises were carried out during daily activities. They exercised 3 to 5 times a week for 6 to 8 weeks.

Long-term stair climbing nutrition supplementation group The participants also conducted 4 to 5 stair climbing training sessions every day. Each training session consisted of 3 sets of climbing 5 floors (the total climbing height for each training session was 15 floors), with a rest period of no more than 1 minute between each set. The interval between two training sessions was no less than 1 hour. They exercised 3 to 5 times a week for 6 to 8 weeks.

Moderate-intensity continuous training group (MICT) Participants engaged in 30-minute moderate-intensity running (including warm-up and cool-down activities) each time, 3 to 5 times a week, for 6 to 8 weeks.

Control group Participants maintained their daily activities and did not receive any exercise intervention measures.

Result measurement indicators:

Vascular health: Assessing endothelial function through ultrasound measurement of flow-mediated vascular dilation (FMD).

Body composition: Measured using the InBody body bioelectrical impedance analyzer (including muscle mass, fat mass and body fat percentage).

Blood lipid test: Collect fasting blood samples and measure low-density lipoprotein (LDL), high-density lipoprotein (HDL), triglycerides (TG), and total cholesterol (TC).

Measurement time points: Measurements were conducted at the baseline (at the beginning of the study), 3-4 weeks (during the intervention period), and 8 weeks (after the intervention ended).

This research protocol has been approved by the Institutional Review Board of Shandong Second Medical University. All participants are required to sign a written informed consent form.

Inclusion Criteria:

1. Age: 18-35 years old (male, female);
2. Clear consciousness, stable vital signs;
3. Able to understand and follow simple instructions;
4. No regular exercise for at least 3 months;
5. BMI ≥ 24 kg/m2.

Exclusion Criteria:

1. There are other serious diseases, such as tumors;
2. There are other neurological diseases;
3. There are serious diseases that simultaneously affect the heart, liver, kidneys, endocrine system or hematopoietic system;
4. There is a history of alcohol or drug abuse;
5. Participated in other clinical trials that might affect the results of this study;
6. There are other neurological or musculoskeletal diseases, with pain worsening with exercise;
7. It is forbidden to engage in physical training.
8. Within the past 3 months, there have been acute cardiovascular events such as acute myocardial infarction,unstable angina pectoris, severe arrhythmia, acute heart failure, etc.；
9. Uncontrolled hypertension；
10. Severe pulmonary diseases, such as uncontrolled asthma, acute exacerbation of chronic obstructive pulmonary disease, interstitial lung disease with significant exercise limitation；
11. Severe joint and bone diseases, acute soft tissue injuries, fractures that have not healed, etc., making it impossible to complete the prescribed exercise load；
12. Presence of bleeding tendencies, coagulation dysfunction, or within the past 1 month, there has been major bleeding or a history of surgery；
13. The investigator judges that there are any other situations that may affect the safety of the subjects or the results of the trial.

Due to the particularity of the exercise intervention, it is not possible to blind the participants and the exercise instructors. However, it is feasible to blind the outcome assessors.