The effect of AMRAP training on fitness components among healthy collegiate students / Muhammad Luqman Hakim Mohd Noordin … [et al.].

In recent years, there has been a rise in global concern over sedentary behavior due to its negative impact on health and well-being. The As Many Reps/Rounds as Possible (AMRAP) training methodology, integral to high-intensity interval training (HIIT) programs, has garnered attention in the fitness industry for its versatility, time efficiency, and substantial health benefits. This study aimed to examine the effects of AMRAP training on body composition, flexibility, muscular strength, muscular endurance, and cardiovascular endurance in healthy collegiate students. A total of 24 healthy collegiate students (17 males, 7 females) aged 20-21 years participated in the study. Participants were randomly assigned to either an AMRAP or Traditional Resistance Training (TRT) group for six weeks. The AMRAP group performed exercises designed to maximize repetitions or rounds within a specified timeframe, while the TRT group followed a conventional resistance training protocol. Both groups trained three times per week at 60%-67% of maximum heart rate. Fitness components were assessed using standard protocols: body composition was measured via bioelectrical impedance analysis, flexibility with a sit-and-reach test, muscular strength with a hand-grip test, muscular endurance with a push-up test, and cardiovascular endurance with a VO2 max test. Statistical analysis was conducted using paired t-tests to compare pre- and post-intervention results within groups and independent t-tests to compare differences between groups. Both groups showed significant improvements in body composition (AMRAP: -4.5% body fat, TRT: -3.4% body fat), flexibility (AMRAP: -0.3 cm, TRT: -5 cm), muscular strength (AMRAP: +2.4 kg, TRT: +2.2 kg), muscular endurance (AMRAP: +12 push-ups, TRT: +13 push-ups), and cardiovascular endurance (AMRAP: +10.7 ml/kg/min VO2 max, TRT: +12.4 ml/kg/min VO2 max). However, no significant differences were observed between the AMRAP and TRT groups in any of the fitness components. The absence of significant differences between groups may be due to the short duration of the intervention. Future research with extended training periods is recommended to fully understand the potential impact of AMRAP training on fitness components in healthy collegiate students. In conclusion, these findings suggest that AMRAP can be an effective alternative to traditional resistance training, especially for those seeking time-efficient workout options.