In this single-arm pre-post design, we conducted an 8-week simulated VILPA intervention on a healthy university population. To our knowledge, our study represents the first investigation into the short-term effects of vigorous intermittent physical activity during daily life on lower limb muscle strength in non-exercisers. The consistent evidence from isokinetic strength testing and surface electromyography indicates that VILPA intervention benefits muscle strength growth in healthy adults. This partially elucidates the benefits of VILPA and supports the changes in minimum exercise requirements outlined in the latest guidelines.
The consistent results from both isokinetic strength testing and surface electromyography of calf muscles suggest that brief, intense daily exercise benefits muscle strength growth, primarily reflected in peak torque/weight and RMS. For the ankle dorsiflexor muscle group (primarily the tibialis anterior), significant increases in muscle strength were observed bilaterally after the intervention, with comparable RMS progression. Similarly, significant increases in isokinetic strength testing results were observed for the plantar flexor muscle group (comprising the triceps surae, including the soleus and gastrocnemius). However, there were differences in RMS between these two muscles. Specifically, the RMS of the left gastrocnemius did not exhibit significant differences, while contrasting numerical changes revealed a significant increase in RMS of the left soleus and a significant increase in RMS of the right gastrocnemius. The aforementioned differences suggest variations in muscle involvement, which may stem from differences in participants' muscle-tendon dynamics 15. Consistent with previous research findings, intermittent bouts exercise improves cardiovascular health and lower limb muscle strength 16. Snack exercise has also been shown to enhance leg muscle function and size in older adults 17. However, there are also studies indicating that high-intensity intermittent snack exercise only improves cardiorespiratory functional parameters in middle-aged individuals without altering their body composition and lower limb muscle strength 18.
The individual factors contributing to insufficient physical activity in healthy adults are commonly attributed to time constraints and low prioritization 19. In addition to these factors, difficulties in coping with discomfort associated with high-intensity exercise and executing vigorous physical activities on a regular, continuous, and structured basis also contribute to the issue 6. In response to such challenges, researchers have proposed utilizing VILPA to facilitate access to vigorous physical activity for non-exercisers 6. Subsequently, studies have identified 6 barriers and 10 enabling factors related to VILPA in middle-aged and older adults 20, further evaluating the potential of such interventions. Early investigations into short-term stair climbing interventions have suggested potential health benefits, providing support for the potential public health advantages of this mode of activity 21,22. Epidemiological studies focusing on the UK Biobank accelerometer cohort have demonstrated that VILPA, in the form of exercise snacks, reduces mortality 7, incidence of cardiovascular diseases 8, and cancer 9. These associations may be attributed to the transient, repeated bouts of high-intensity exercise embedded in daily activities, impacting the accrual of benefits 23. The distinction between snack exercise and VILPA lies in its primarily planned or organized nature as part of daily activities (rather than being occasional or inherent in life). The key elements of snack exercise - structure, planning, repetition, and intention - further differentiate it from VILPA 24. However, categorizing snack exercise as a unique subset of short, intense exercise is most appropriate. Additionally, this exercise paradigm has been shown to have a positive influence on cardiopulmonary and cardiac metabolic health, including the enhancement of the indices of cardiometabolic health in non-exercising adults 7,8,25. Clinical trials have shown that relatively high-intensity exercise snacks are feasible in older adults 26,27.
The physiological basis of brief intense exercise primarily involves enhancing cardiorespiratory adaptation (increase in VO2max) and improving blood glucose control 28. Lundby et al. 29 suggest that VO2max is largely dependent on the expansion of training-induced red cell volume and improvement in stroke volume, with the latter being independent of the expansion of red cell volume, leading to differences in cardiorespiratory adaptation between exercisers and non-exercisers. Research on central and peripheral adaptations to intense intermittent exercise has found that changes in VO2max may be attributed to increased muscle capillary density and maximal activity of β-hydroxyacyl-CoA dehydrogenase (mitochondrial-related) 30. There is limited evidence on the physiological mechanisms underlying the increase in VO2max due to brief intense exercise, warranting further research. Intermittent intense exercise can improve blood glucose control 31, and more frequent and longer interruptions in sedentary behavior can reduce postprandial blood glucose and insulin responses 32. On the other hand, brief intense exercise appears to increase activation of skeletal muscle signaling pathways associated with insulin sensitivity 33. High-intensity interval training programs improve hepatic insulin resistance and β-cell dysfunction 34. In adolescents with type 1 diabetes who underwent snack exercise intervention, improvements were observed only in body composition in the short term, while metabolic control remained unchanged post-intervention, and the daily insulin total dose did not decrease 35. The authors attribute this negative result to the small sample size.
Several limitations should be considered when interpreting the findings of this study. Firstly, the single-arm pre-post design employed in this research lacks a control group, which limits the ability to establish causality and control for potential confounding variables. Additionally, the relatively small sample size of 35 participants may restrict the generalizability of the results to broader populations. Furthermore, the absence of long-term follow-up assessments prevents the assessment of sustained effects beyond the 8-week intervention period. Another limitation pertains to the generalizability of the findings to individuals with specific health conditions or demographics, as the study focused solely on healthy university students. Additionally, completely dependent on wearable devices without supervision may introduce measurement error or inconsistency in data collection. Lastly, while efforts were made to ensure participants' compliance with the intervention protocol, variations in adherence to the prescribed exercise regimen may impact the consistency and reliability of the results. Thus, while the study provides valuable insights into the effects of simulated VILPA on various outcome measures, these limitations underscore the need for future research with improved study designs and larger sample sizes to confirm and extend the findings.
In conclusion, our findings suggest that engaging in three bouts of VILPA per day enhances calf muscle strength in healthy university populations. Our methodology indicates that prolonged use of wearable devices to monitor brief bouts of activity occurring in daily life provides a clearer understanding of VILPA occurrences. For both mandatory and non-mandatory "non-exercisers," VILPA appears to be more suitable, serving as a timely and potentially effective intervention to overcome barriers associated with structured exercise. Future research endeavors should extend to middle-aged and elderly individuals or those with chronic illnesses, and validate and expand upon the public health potential of VILPA in larger sample sizes.