High-intensity functional training improves cardiorespiratory fitness and neuromuscular performance without inflammation or muscle damage. J Strength Cond Res 36(3): 615-623, 2022-We examined the effects of high-intensity functional training (HIFT) on cardiorespiratory and neuromuscular performance, as well as on inflammatory and muscle damage markers. Thirteen physically active healthy volunteers (aged 28.3 6 3.8 years, 5 men and 8 women) underwent 8 weeks of a group HIFT program performed 3 times per week. Each session consisted of 4 rounds of a 9-exercise circuit (30-second exercise and 15-second recovery). During the first and last weeks of training, venous blood was sampled daily to monitor changes in serum C-reactive protein (CRP) and creatine kinase (CK). After 8 weeks of HIFT, body fat decreased by 0.64 6 1.01 kg (p 5 0.041), maximal oxygen uptake improved by 1.9 6 2.2 ml•kg 21 •min 21 (p 5 0.009), countermovement jump by 2.6 6 1.5 cm (p 5 0.001), bench press 1-repetition maximum (1RM) by 4.5 6 3.8 kg (p 5 0.001), maximum number of bench press repetitions at 65% 1RM by 4 6 5 repetitions (p 5 0.03), and abdominal muscle endurance by 6 6 4 repetitions (p , 0.001). In both week 1 and week 8 of training, CK increased mildly in the morning after the first session of the week (main effect for day, p 5 0.008), whereas no significant changes were observed in CRP (p 5 0.31). During week 8, CK on all days was ;32% lower compared with week 1 (160 vs. 235 U•L 21 ; main effect of week 1 vs. week 8, p 5 0.027), whereas CRP remained unchanged (p 5 0.225). This HIFT program was effective in improving cardiorespiratory and neuromuscular physical fitness without causing significant inflammation or muscle damage in physically active subjects.
The current study aimed to examine the effects of adding specific high-load resistance exercises to a high-intensity functional training (HIFT) program on healthy adults’ physical fitness and body composition. Twenty recreationally active volunteers (30 ± 4 y, 12 females, 8 males) were randomly assigned to either a HIFT-control (HIFT-C, n = 10) or HIFT-power (HIFT-P, n = 10) group and trained three times per week for eight weeks. The HIFT-C protocol included four rounds of an 8-exercise circuit (30:15 s work: rest, 2 min rest after the second round). The exercises used were clean-and-press, box jump, TRX chest press, wall ball throws, burpees, repeated 10 m sprints, sumo squat-and-upright row, and abdominal crunches. The HIFT-P-group replaced TRX chest press with bench press and squat-and-upright row with squat, both at an intensity of 80% 1 RM. Before and after the intervention, participants underwent an evaluation of body composition, cardiorespiratory fitness, vertical jump, 1 RM bench press, and the maximum number of abdominal crunches in 1 min. In both groups, cardiorespiratory fitness, squat jump, countermovement jump, bench press 1 RM, and percent body fat improved significantly after the intervention (p < 0.050), while a trend towards significant time x group interaction was found for bench press 1 RM (p = 0.076), indicating a superiority of HIFT-P over HIFT-C. Muscle mass significantly increased by 3.3% in the HIFT-P group, while abdominal muscle endurance improved by 16.2% in the HIFT-C group (p < 0.050). Short-term HIFT resulted in improvements in whole-body cardiorespiratory and neuromuscular fitness and reduction of body fat. The addition of high-load resistance exercises was well tolerated and resulted in increased muscle mass and upper body maximal strength. HIFT-P programs can be suitable for individuals seeking to enhance muscle mass and physical fitness in a short time.
AIM: The aim of this study was to examine whether the addition of high-load resistance exercises to a high-intensity functional training (HIFT) program elicits further improvements in physical fitness-related parameters and body composition. Material & Method: Twenty recreationally active volunteers (8 male, 12 female; age, 30 ± 4 y; body mass, 65.8 ± 12.7 kg; height, 167 ± 7 cm) were randomly assigned to a HIFT-control (HIFT-C, n = 10) or HIFT-power group (HIFT-P, n = 10) and trained 3 times per week for 8 weeks. The HIFT-C protocol consisted of four rounds of an 8-exercise circuit (30:15 s work:rest, 2 min rest after round 2), which included clean-and-press jump box, TRX chest press, wall ball throws, burpees, repeated 10 m sprints, sumo squat-and-upright row (at 65% 1RM), and abdominal crunches. The HIFT-P group replaced the TRX chest press with bench chest press and the squat-and-upright row with squat at 80% 1RM. Before and after training, participants underwent evaluation of body composition, cardiorespiratory fitness (VO2max), vertical jump, 1RM bench press, and maximum number of abdominal crunches in 1 min. Two-way repeated-measures ANOVA was used to analyze results. Statistical significance was set at p < 0.05. Results: After 8 weeks the following parameters improved in both groups: VO2max (5.2 ± 5.4%, p = 0.003), squat jump (10.9 ± 9.8%, p < 0.001), countermovement jump (8.0 ± 6.0%, p < 0.001), bench press 1RM (18.6 ± 19.6%, p < 0.001), and body fat mass (0.82 ± 1.65 kg, p < 0.001). However, muscle mass increased only in HIFT-P (3.3 ± 2.3%, p = 0.002) and abdominal muscle endurance improved only in HIFT-C (16.2 ± 12.2%, p = 0.002). Conclusions: Short-term HIFT resulted in improvements in whole-body cardiorespiratory and neuromuscular fitness and reduction of body fat. The addition of high-load resistance exercises to a HIFT training program was well tolerated and resulted in increased muscle mass.
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