Effect of three fitness programs on strength, speed, flexibility and muscle power on sedentary subjects

Abstract

The remarkable popularity of fitness trends like high intensity functional training (HIFT), choreographed high intensity classes (CHIC) and resistance (RT) trainings raises the question on their effect on cardio-respiratory, lactate removal rate, endurance and body composition responses. The purpose of this study was to assess and compare these effects. Ninety-five participants were randomly assigned into 16 weeks of these trainings, five sessions/week. Anthropometric and fitness tests were carried out before training (PRE), after eight (8W) and sixteen weeks (16W). Body composition measures demonstrated significant decrease in body fat percentage ( p <0.001, d =0.17–0.54) for all groups and fat mass ( p < 0.001, d = 0.26–0.53) for HIFT and CHIC in 8W,16W and in 16W for RT ( p = 0.03, d = 0.14), also significant increase in fat free mass only in HIFT ( p < 0.002, d = 0.06–0.21) and RT ( p < 0.001, d = 0.17–0.33) in 8W,16W. Cardio-respiratory measures demonstrated significant improvements in maximal aerobic capacity for HIFT ( p < 0.001, d = 0.58–1.26) and CHIC ( p < 0.001, d = 0.45–1.21) in 8W,16W. Endurance tests demonstrated significant improvements in 8W,16W in aerobic endurance among HIFT ( p < 0.001, d = 1.28–3.19) and CHIC ( p < 0.001, d = 1.16–1.79), in muscle absolute endurance in three groups ( p < 0.002, d = 0.14–1.17)and muscle relative endurance in HIFT ( p < 0.02, d = 0.13–0.2)and RT ( p = 0.03, d = 0.3) in 16W. We can conclude that HIFT and CHIC are effective for cardio–respiratory and endurance improvement and all three programs are effective in reducing body fat

Crossfit®: uma abordagem sobre força de mordida e imagem ultrassonográfica dos músculos mastigatórios

“…Sports, when regularly practiced, promote health benefits 8 . For example, training by Crossfit® improves strength and endurance and increases functional performance 9,10 .…”