Effects of "Weekend Warrior" Exercise on Muscle Strength and Cardiorespiratory Finess in Sedentary Female University Students

This randomized controlled trial evaluated the effects of a weekend warrior exercise pattern on muscle strength and cardiorespiratory fitness in sedentary female university students. Forty participants were randomly assigned to either a weekend warrior group or a regular exercise group. Both groups completed 150 minutes of moderate-intensity jogging and resistance exercise per week for 8 weeks, but the weekly exercise sessions were distributed differently. Body composition, functional muscular performance, and aerobic capacity were assessed before and after the intervention.

Inclusion Criteria: 1. Female university students aged 18 to 25 years. 2. An average daily sedentary time of at least 8 hours, as assessed using the Sedentary Behavior Questionnaire. 3. Less than 75 minutes of vigorous-intensity physical activity or less than 150 minutes of moderate-intensity physical activity per week, as assessed using the International Physical Activity Questionnaire. 4. Regular menstrual cycles without the use of hormonal contraceptives. Exclusion Criteria: 1. Identified as being at risk for participation in physical activity based on the Physical Activity Readiness Questionnaire. 2. Current smoking or drug use.