Functional High-Intensity Interval Training Lowers Body Mass and Improves Coordination, Strength, Muscular Endurance, and Aerobic Endurance of Inmates in a German Prison
Milan Dransmann, Martin Koddebusch, Bernd Gröben, Pamela Wicker
Abstract
This study examined the effects of circuit-like functional high-intensity interval training (HIIT) on body composition and motor performance of inmates in an open German prison. The group of inmates ( n =11) consisted of predominantly overweight males [average body-mass-index (BMI)=31.2]. They performed 6weeks of training including 3 sessions per week. The 6-week training program was framed by a pre-test and a post-test that assessed anthropometry and motor performance. On average, the inmates participated in 91.9% of all training sessions. The intervention significantly lowered body mass ( p =0.007) and BMI ( p =0.006). Fat mass and fat-free mass did not change significantly from pre-test to post-test. The times in 20m sprint did not change. The performance in lateral jumping from side-to-side ( p =0.024), standing long jump ( p =0.001), and 30–15 Intermittent Fitness Test ( p <0.001) improved significantly. The greatest improvements were observed in the number of sit-ups ( p <0.001) and push-ups ( p <0.001). These findings suggest that (functional) HIIT is a practical and effective training method in the context of a prison.