Effects of Introducing Rest Intervals in Functional Fitness Training

Abstract

Background: Functional Fitness Training (FFT) is a new exercise modality prioritizing functional multi-joint movements executed at high intensity as a circuit. Objective: To examine the impacts of introducing rest intervals in a FFT workout compared to “rounds for time” (RFT) FFT. Materials and Methods: Participants were 25 resistance-trained adults who completed two FFT workouts 1 week apart. The study design was crossover such that in a given session half the participants completed the standard and the other half the adapted FFT (FFTadapted). The workouts consisted of the same exercises (circuit of four rounds of exercises), but one (FFTadapted) included preset rest intervals (three sets of 1 min after each completed round). Before and after the workouts, countermovement jump ability and blood lactate were measured. Heart rate (HR) and ratings of perceived exertion (RPE) were measured post-exercise. Results: For both the standard and adapted protocols, mean HR was 90% age-predicted maximum. Final RPE was also similar for both workouts (~15–15.5) and indicated a “hard” work intensity. Both FFTs took the same time to complete (~13 min). Furthermore, no significant differences were observed in jump ability between FFTs. In contrast, lactate (15.11 ± 3.64 vs. 13.48 ± 3.64 mmol·L−1, p < 0.05), measured 3 min post-exercise, was significantly lower in FFTadapted. Conclusions: In FFTadapted, there was a significant reduction in RPE and blood lactate concentrations after exercise, while there were no significant differences in either HR or jumping ability, compared to a FFT workout in RFT methodology.

Physiological Responses at 15 Minutes of Recovery after a Session of Functional Fitness Training in Well-Trained Athletes

“…Thus, considering that our sample was constituted by subjects with experience in this type of training, a possible explanation in view of such differences could be the number of rounds completed in the “Cindy”. Nevertheless, the blood lactate concentrations were very high 3 min after completing the exercise (16.68 ± 1.63 mmol·L −1 ) with respect to other metabolic conditioning WODs (10.37 ± 2.91 mmol·L −1 ) [ 9 ], “Cindy” WODs (14.5 ± 3.2 mmol·L −1 ) [ 7 ], (~10 mmol·L −1 ) [ 10 ] or FFT workout with or without prefixed rest (~13.5–15 mmol·L −1 ) [ 4 ].…”

“…[ 1 , 2 ]. FFT workouts are performed in circuits at high intensity, with the aim of completing a certain predetermined number of repetitions in the shortest time possible (“rounds for time” or “RFT”) or completing as many repetitions of a set of exercises as possible within a certain pre-set time (“as many rounds as possible” or “AMRAP”) [ 3 , 4 ]. Crossfit ® is a type of FFT [ 5 , 6 ].…”