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

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

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.

Inclusion Criteria:

1. Healthy young adults (aged 18-30).
2. Body composition within the healthy range (12%-25% for males; 18%-33% for females).
3. Able and willing to provide informed consent and adhere to the 4-week exercise protocol.

Exclusion Criteria:

1. Pre-existing cardiovascular, metabolic, or chronic respiratory conditions.
2. History of musculoskeletal injuries that prevent safe participation in cycling.
3. Current engagement in regular, structured exercise exceeding 60 minutes per week.
4. Use of medications or substances known to significantly influence heart rate, cognitive performance, or stress responses.