Impact Of Exercise Intensity On Mood

Abstract

Physical activity has been linked to decreases in risk of cardiovascular disease, obesity, and diabetes. Most individuals also experience a change in mood while participating in physical activity and exercise. PURPOSE: To examine the effects of different intensity levels of aerobic exercise on measures of mood and affect. METHODS: Thirty participants (mean age = 43.6 ± 1.83) completed three 30-minutes exercise bouts at an intensity of either 45%, 60%, or 75% of their age-predicted heart rate reserve (HRR) on a motorized treadmill. Participants completed the POMS and AD-ACL surveys prior to and after exercise bouts on separate days. RESULTS: Differences in speed (F2, 56 = 56.88, p < 0.001), HR (F2, 56 = 781.52, p < 0.001), and RPE (F2, 58 = 396.86, p < 0.001) were seen for all three conditions, with HR (F3, 84 = 98.27, p < 0.001) and RPE (F8, 232 = 21.52, p < 0.001) also increasing significantly across time. POMS total mood disturbance (TMD) scores showed a significant interaction (F2,58 = 23.24, p < 0.001), with TMD decreasing significantly in the 45% HRR condition but increasing significantly during the 75% HRR condition. The 45% HRR condition resulted in greater levels of calmness compared to the 60% HRR and 75% HRR, and calmness levels did not change from pre- to post-exercise at the 45% or 60% HRR but did decrease significantly in the 75% HRR (t29 = 2.10, p < 0.05). Energy increased significantly at 45% HRR (t29 = 2.55, p < 0.05) and decreased significantly at 75% HRR (t29 = 3.43. p < 0.01) but did not change at 65% HRR. Tiredness did not change from pre- to post-exercise at 45% or 60% HRR but increased significantly at 75% HRR condition (t29 = 7.01, p < 0.001). The 75% HRR resulted in greater levels of tension than in the 45% HRR (p < 0.05) and 60% HRR conditions (p < 0.05), and tension increased significantly at 60% HRR (t29 = 2.07, p < 0.05) and 75% HRR (t29 = 4.55, p < 0.001) but did not change in the 45% HRR condition. CONCLUSION: Exercising at a lower intensity levels decreases tension while also increasing energy and calmness levels, whereas higher intensity exercise increases tension and tiredness while decreasing energy and calmness levels. The results of this study suggest that 45% HRR may be most beneficial for improvements in mood, while 75% HRR result in an increase in negative mood states.