Document Type

Thesis

Degree Name

Master of Science (MSc)

Department

Kinesiology and Physical Education

Faculty/School

Faculty of Science

First Advisor

Tom Hazell

Advisor Role

Supervisor

Abstract

‘Exercise snacks’ (ES) are brief bouts of vigorous exercise performed throughout the day and may be a feasible approach to improve cardiometabolic health.  However, little research has investigated their potential as a feasible weight-management strategy; therefore, we examined how ES influence the components of energy balance.  Fifteen recreationally-active adults (4 females, age: 24±3 y, body mass index: 23.5±2.4 kg×m-2, V̇O2max: 51.8±5.9 mL×kg-1×min-1) completed three experimental sessions in a randomized counterbalanced order: 1) non-exercise control (CTRL); 2) sprint interval training (SIT; 4x30 s ‘all-out’ sprints with 4 min recovery); and 3) ES (4x30 s ‘all-out’ sprints with ~2–2.5 h recovery).  Subjective appetite perceptions, lactate, and food cravings were assessed pre-, 0-, and 30-min post each sprint in ES, SIT session, and matched time-points in CTRL, with gas exchange measured continuously throughout.  An ad libitum meal was provided at the end of each session and free-living energy intake (EI) and expenditure (EE) were measured for three days surrounding each session.  Overall appetite perceptions were suppressed 0-min following SIT and the first sprint in ES compared to CTRL (p< 0.027, d>0.81) and were lower in ES than SIT at all timepoints surrounding the second sprint in ES (pre-, 0-, and 30-min post; p< 0.036, d>0.74) while also being lower than CTRL 0-min following the second sprint (p=0.058, d=0.70).  Appetite total area under the curve was lower in ES than CTRL (p=0.050, d=0.56).  Food cravings were suppressed 0-min following the SIT protocol compared to ES and CTRL (p< 0.033, d>0.73).  Free-living EI was greater on experimental sessions than surrounding days (day before: 2356±945 kcal; day of: 3107±1360 kcal; day after: 2196±1063 kcal; p< 0.027, d>0.65) and total O2 consumed (L) was greater following ES and SIT compared to CTRL (p< 0.001, d>1.83).  Energy balance was greater on experimental sessions than surrounding days (p< 0.021, d>1.02).  Performing brief ‘all-out’ ES suppressed appetite perceptions compared to CTRL while producing similar oxygen consumption to SIT.  Future controlled and free-living studies are needed to further elucidate potential behavioural differences generated from ES protocols.

Convocation Year

2026

Convocation Season

Fall

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Available for download on Sunday, August 26, 2029

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