Effects of short moderate-intensity continuous training with different durations on sedentary women's functional capacity and physical activity enjoyment. A randomized clinical trial.

Abstract

Young sedentary women often fail to meet exercise recommendations, likely due to long durations commonly suggested in research. Identifying shorter, yet effective and enjoyable exercise options may enhance adherence. This randomized clinical trial investigated the shortest effective form of three Short Moderate Intensity Continuous Training (SMICT) programs and evaluate their impact on functional capacity, resting heart rate (RHR), and physical activity enjoyment in sedentary women. Forty-five women were randomly assigned to 8-min, 10-minute, or 15-minute exercise groups, training at moderate intensity for 3 sessions/week over 3 weeks. All groups showed significant improvements in functional capacity (p < .001, d = 0.51-0.89) and reductions in RHR (p = .01, d = 0.68-0.87). The 10-minute group outperformed the 15-minute group in functional capacity post-intervention (p = .04, d = 0.93). The 8-min group reported significantly higher enjoyment than the 10-minute group (p = .001, d = 1.72). In conclusion, an 8-min SMICT program appears effective and enjoyable, suggesting the need for further research on shorter durations.