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150 minutes weekly accumulated exercise as an efficient alternative to continuous exercise: evidence from a randomized trial in young women

Year: 2026

Type: article

Study designs: Randomized Controlled Trial, Clinical Trial

Abstract: BACKGROUND: Physical inactivity is a prevalent issue, particularly among women. While accumulated exercise (AE) is a promising intervention strategy, it remains unclear whether it can achieve similar health benefits to the WHO-recommended 150 min of physical activity per week. OBJECTIVE: This study compares the effects of the WHO-recommended aerobic exercise dose (150 min/week) as AE versus moderate-intensity continuous exercise (MICE) on body composition, metabolic syndrome risk, atherosclerosis, aerobic capacity, and muscle strength in sedentary young women. METHODS: Sixty young women were randomized into two groups: the AE group (n = 30) and the MICE group (n = 30). Both groups performed 150 min of weekly exercise: AE consisted of three short daily sessions, while MICE involved three longer sessions per week. The intervention lasted for 8 weeks, with body composition, muscle strength, metabolic syndrome risk, atherosclerosis, and aerobic capacity measured before and after the intervention. A two-way repeated measures ANOVA (time × group) was used to analyze training effects, with Bonferroni post hoc tests. Effect sizes were reported as partial eta squared ([Formula: see text]) or Cohen's d, with significance set at p < 0.05. RESULTS: ([Formula: see text]=0.54), TG ([Formula: see text]=0.35), HDL ([Formula: see text]=0.28), TC ([Formula: see text]=0.10), and atherogenic index ([Formula: see text]=0.52) (all p< 0.05). No significant pre-to-post changes were found for SBP ([Formula: see text]=0.01), DBP ([Formula: see text]=0.01), LDL ([Formula: see text]=0.001) (all p>0.05). These pre-to-post changes were not significantly different between the AE and MICE groups for any outcome (all p>0.05). The adherence rates were 94.9% in AE and 90.7% in MICE. CONCLUSION: AE and MICE showed similar modest pre-post changes, with no significant between-group differences. These findings should be interpreted cautiously, given the small sample size and absence of a control group. Further large-scale randomized controlled trials are warranted before AE can be recommended as an alternative exercise strategy.

Source: BMC Women s Health

DOI: 10.1186/s12905-026-04665-y