# A comparison of the effects of remote coaching HIIT training and combined exercise training on the physical and mental health of university students PMID: 37251041 Journal: Frontiers in psychology Published: 2023-05-12 Authors: Wang Y, Jia N, Zhou Y, Fu L, Fan L, Li B ## Question To compare the effects of remote coached high-intensity interval training and remote coached combined aerobic plus resistance exercise on physical fitness, body composition, sleep, and mental health in university students. ## Summary This randomized trial compared 8 weeks of remotely coached HIIT with remotely coached combined aerobic and resistance training in university students. Fifty-eight of 60 randomized students were analyzed. Both groups trained for 40 minutes, three times per week, with mobile or computer video supervision. HIIT produced a large within-group increase in estimated maximum oxygen uptake and improved several SCL-90 mental-health scores, while both groups improved body weight, BMI, body fat percentage, waist-to-hip ratio, and flexibility. Sleep findings were mixed, and the authors noted that evening HIIT duration and dose may have worsened sleep quality. ## Population - Healthy normal-BMI non-athletic-major university students recruited from Shandong Normal University. - Sample size: 58 - Age: HIIT 19.91 +/- 1.57 years; AR 19.59 +/- 1.53 years. - Sex: Table reports HIIT 7/15 male/female and AR 8/17 male/female, but these counts do not sum to n=29 per group. - Fitness level: Non-athletic majors; baseline maximum oxygen uptake 36.65 +/- 8.86 in HIIT and 40.44 +/- 4.72 in AR. - Health status: Healthy, BMI 18.5-23.9, without major cardiovascular/metabolic/endocrine disease, smoking, heavy drinking, pregnancy/planned pregnancy, or diagnosed depressive/anxiety disorders. ## Methodology - Randomized parallel controlled exercise intervention comparing two active remote-coached exercise programmes. - 8 weeks. - Remote video intervention using mobile phone or computer, coordinated through a WeChat group, with outcomes tested by professionals from Shandong Normal University. - Randomized and controlled study design. ## Protocol - Remote coached HIIT. - Modality: Remote coached high-intensity interval training movements; exact exercise list not specified. - Sets or repetitions: Exact sets and repetitions not specified. - Intensity: High intensity monitored with exercise bracelet; exact target not specified. - Session duration: 40 minutes: 5 minutes preparation, 30 minutes HIIT, 5 minutes relaxation. - Frequency: 3 sessions per week. - Program length: 8 weeks. - Progression: Every fortnight, increased movement difficulty and reduced rest time between movements. - Remote coached combined aerobic and resistance training. - Modality: Aerobic exercise plus elastic-band resistance exercise. - Intensity: Not specified; same remote instruction and supervision measures as HIIT. - Session duration: 40 minutes: 5 minutes preparation, 15 minutes aerobic exercise, 15 minutes elastic-band resistance exercise, 5 minutes relaxation. - Frequency: 3 sessions per week. - Program length: 8 weeks. - Progression: Other exercise instruction and supervision measures were the same as in the HIIT group; exact progression not separately specified. ## Outcomes ### Maximum oxygen uptake Status: improved HIIT substantially improved maximum oxygen uptake, whereas AR did not; between-group analysis favored HIIT. HIIT 36.65 +/- 8.86 to 47.21 +/- 4.28, p=0.000, d=1.52; AR 40.44 +/- 4.72 to 39.32 +/- 6.57, p=0.413, d=0.20; group p=0.000. ### SCL-90 Status: improved HIIT improved total score and several subscales within group; AR improved psychoticism only within group; between-group differences were not significant for SCL-90 outcomes. HIIT total score 113.32 +/- 16.37 to 104.41 +/- 13.96, p=0.000, d=0.59; group p=0.861. ### PSQI sleep quality Status: mixed Total PSQI did not significantly improve in either group; sleep efficiency worsened in HIIT and differed between groups, and the authors interpreted HIIT as potentially having a negative impact on sleep quality. HIIT total PSQI 3.64 +/- 1.79 to 4.36 +/- 2.74, p=0.222; sleep efficiency 0.05 +/- 0.21 to 0.23 +/- 0.43, p=0.042, group p=0.007. ### Body composition Status: improved Both HIIT and AR improved body weight, BMI, body fat percentage, and waist-to-hip ratio within group, with no significant between-group differences. Body weight p=0.000 in HIIT and p=0.001 in AR; BMI p=0.000 in both; body fat percentage p=0.002 in HIIT and p=0.000 in AR; waist-to-hip ratio p=0.001 in HIIT and p=0.000 in AR; group p values not significant. ### Strength and flexibility Status: mixed HIIT improved grip strength and flexibility; AR improved back muscle strength and flexibility; between-group differences were not significant. HIIT grip p=0.031 and flexibility p=0.011; AR back muscle strength p=0.000 and flexibility p=0.028. ## Practical Insights - Remote coached HIIT can improve aerobic fitness in healthy university students over 8 weeks. - Both remote HIIT and combined aerobic/resistance exercise may improve body composition in this population. - Long or evening HIIT sessions may be a poor fit when sleep quality is a priority. - Remote programming can combine pre-shared videos, live supervision, wearable intensity monitoring, attendance tracking, and scheduled progression. ## Limitations - Small single-university sample. - No inactive or usual-care control group. - Exact HIIT exercises, work intervals, recovery intervals, and achieved intensity were not reported. - Sex counts in Table 1 do not sum to analyzed group sizes. - No long-term follow-up. - Mental health and sleep outcomes relied on questionnaires. ## Safety And Adherence - No adverse events or injuries were reported in the article. - The sample excluded major cardiometabolic/endocrine disease, smokers, heavy drinkers, pregnancy/planned pregnancy, and diagnosed psychological disorders. - The authors suggested that the HIIT dose and evening timing may have negatively affected sleep. ## Original Sources - [PubMed](https://pubmed.ncbi.nlm.nih.gov/37251041/) (pubmed) - [DOI](https://doi.org/10.3389/fpsyg.2023.1182332) (doi) - [PMC full text](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10213529/) (full text) ## Agent Guidance Preserve the paper-level scope of this note. Do not generalize beyond the population, protocol, measured outcomes, and limitations above.