scholarly journals Changes in Body Composition and Strength after 12 Weeks of High-Intensity Functional Training with Two Different Loads in Physically Active Men and Women: A Randomized Controlled Study

Sports ◽  
2022 ◽  
Vol 10 (1) ◽  
pp. 7
Author(s):  
Daniel P. Kapsis ◽  
Athanasios Tsoukos ◽  
Maria P. Psarraki ◽  
Helen T. Douda ◽  
Ilias Smilios ◽  
...  
Keyword(s):  
Body Composition ◽  
High Intensity ◽  
Controlled Study ◽  
Maximal Strength ◽  
Physically Active ◽  
Functional Training ◽  
Volume Load ◽  
Moderate Load ◽  
Moderate Resistance ◽  
And Control

This study examined the effects of two different resistance loads during high-intensity Functional Training (HIFT) on body composition and maximal strength. Thirty-one healthy young individuals were randomly assigned into three groups: moderate load (ML: 70% 1-RM), low load-(LL: 30% 1-RM), and control (CON). Each experimental group performed HIFT three times per week for 12 weeks with a similar total volume load. Body fat decreased equally in both experimental groups after 6 weeks of training (p < 0.001), but at the end of training it further decreased only in LL compared to ML (−3.19 ± 1.59 vs. −1.64 ± 1.44 kg, p < 0.001), with no change in CON (0.29 ± 1.08 kg, p = 0.998). Lean body mass (LBM) increased after 6 weeks of training (p = 0.019) in ML only, while after 12 weeks a similar increase was observed in LL and ML (1.11 ± 0.65 vs. ML: 1.25 ± 1.59 kg, p = 0.034 and 0.013, respectively), with no change in CON (0.34 ± 0.67 kg, p = 0.991). Maximal strength increased similarly in four out of five exercises for both experimental groups by between 9.5% and 16.9% (p < 0.01) at the end of training, with no change in CON (−0.6 to 4.9%, p > 0.465). In conclusion, twelve weeks of HIFT training with either low or moderate resistance and equal volume load resulted in an equal increase in LBM and maximal strength, but different fat loss.

scholarly journals Body Composition And Anaerobic Capacity In High Intensity Functional Training Athletes

2021 ◽  
Vol 53 (8S) ◽  
pp. 32-32
Author(s):  
Tomás Ponce-García ◽  
José Ramón Alvero-Cruz ◽  
Jerónimo García-Romero ◽  
Javier Benítez-Porres
Keyword(s):  
Body Composition ◽  
High Intensity ◽  
Anaerobic Capacity ◽  
Functional Training

scholarly journals Energy balance dynamics during short-term high-intensity functional training

2019 ◽  
Vol 44 (2) ◽  
pp. 172-178 ◽  
Author(s):  
Matthew M. Schubert ◽  
Elyse A. Palumbo
Keyword(s):  
Body Composition ◽  
Energy Balance ◽  
Energy Expenditure ◽  
Energy Intake ◽  
High Intensity ◽  
Energy Deficit ◽  
Air Displacement Plethysmography ◽  
Functional Training ◽  
Before And After ◽  
Activity Energy

CrossFit (CF; CrossFit Inc., Washington, DC, USA) is a form of high-intensity functional training that focuses on training across the entire spectrum of physical fitness. CF has been shown to improve a number of indicators of health but little information assessing energy balance exists. The purpose of the present study was to investigate energy balance during 1 week of CF training. Men and women (n = 21; mean ± SD; age, 43.5 ± 8.4 years; body mass index, 27.8 ± 4.9 kg·m−2), with ≥3 months CF experience, had body composition assessed via air displacement plethysmography before and after 1 week of CF training. Participants wore ActiHeart monitors to assess total energy expenditure (TEE), activity energy expenditure, and CF energy expenditure (CF EE). Energy intake was assessed from TEE and Δ body composition. CF EE averaged 605 ± 219 kcal per 72 ± 10 min session. Weekly CF EE was 2723 ± 986 kcal. Participants were in an energy deficit (TEE: 3674 ± 855 kcal·day−1; energy intake: 3167 ± 1401 kcal·day−1). Results of the present study indicate that CF training can account for a significant portion of daily activity energy expenditure. The weekly expenditure is within levels shown to induce clinically meaningful weight loss in overweight/obese populations.

scholarly journals Effects of Eight Weeks of High Intensity Functional Training on Glucose Control and Body Composition among Overweight and Obese Adults

Sports ◽  
2019 ◽  
Vol 7 (2) ◽  
pp. 51 ◽  
Author(s):  
Yuri Feito ◽  
Pratik Patel ◽  
Andrea Sal Redondo ◽  
Katie Heinrich
Keyword(s):  
Body Composition ◽  
Blood Glucose ◽  
Glucose Control ◽  
High Intensity ◽  
Fasting Blood Glucose ◽  
Future Research ◽  
Oral Glucose ◽  
Fat Percentage ◽  
Functional Training ◽  
Training Modalities

High-intensity exercise has been found to positively influence glucose control, however, the effects of high-intensity functional training (HIFT) for overweight and obese sedentary adults without diabetes is unknown. The purpose of this study was to examine changes in body composition and glucose control from eight weeks of aerobic and resistance training (A-RT) compared to HIFT. Session time spent doing daily workouts was recorded for each group. Baseline and posttest measures included height, weight, waist circumference, dual X-ray absorptiometry (body fat percentage, fat mass, lean mass), and fasting blood glucose. Participants completing the intervention (78%, n = 9 per group) were 67% female, age = 26.8 ± 5.5 years, and had body mass index = 30.5 ± 2.9 kg/m2. Fasting blood glucose and 2-h oral glucose tolerance tests were used as primary outcome variables. On average, the HIFT group spent significantly less time completing workouts per day and week (ps < 0.001). No significant differences were found for body composition or glucose variables within- or between-groups. Even though our findings did not provide significant differences between groups, future research may utilize the effect sizes from our study to conduct fully-powered trials comparing HIFT with other more traditional training modalities.

scholarly journals Effects of Whole-Body Electromyostimulation versus High-Intensity Resistance Exercise on Body Composition and Strength: A Randomized Controlled Study

2016 ◽  
Vol 2016 ◽  
pp. 1-9 ◽  
Author(s):  
Wolfgang Kemmler ◽  
Marc Teschler ◽  
Anja Weißenfels ◽  
Michael Bebenek ◽  
Michael Fröhlich ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Exercise ◽  
High Intensity ◽  
Whole Body ◽  
Controlled Study ◽  
Group Differences ◽  
Significant Group ◽  
Gold Standard Reference ◽  
Group 3 ◽  
Single Set

High-intensity (resistance) exercise (HIT) and whole-body electromyostimulation (WB-EMS) are both approaches to realize time-efficient favorable changes of body composition and strength. The purpose of this study was to determine the effectiveness of WB-EMS compared with the gold standard reference HIT, for improving body composition and muscle strength in middle-aged men. Forty-eight healthy untrained men, 30–50 years old, were randomly allocated to either HIT (2 sessions/week) or a WB-EMS group (3 sessions/2 weeks) that exercised for 16 weeks. HIT was applied as “single-set-to-failure protocol,” while WB-EMS was conducted with intermittent stimulation (6 s WB-EMS, 4 s rest; 85 Hz, 350 ms) over 20 minutes. The main outcome parameters were lean body mass (LBM) as determined via dual-energy X-ray absorptiometry and maximum dynamic leg-extensor strength (isokinetic leg-press). LBM changes of both groups (HIT 1.25 ± 1.44% versus WB-EMS0.93±1.15%) were significant (p=.001); however, no significant group differences were detected (p=.395). Leg-extensor strength also increased in both groups (HIT12.7±14.7%,p=.002, versus WB-EMS7.3±10.3%,p=.012) with no significant (p=.215) between-group difference. Corresponding changes were also determined for body fat and back-extensor strength.Conclusion. In summary, WB-EMS can be considered as a time-efficient but pricy option to HIT-resistance exercise for people aiming at the improvement of general strength and body composition.

scholarly journals The Effect of Different Resistance Training Load Schemes on Strength and Body Composition in Trained Men

2017 ◽  
Vol 58 (1) ◽  
pp. 177-186
Author(s):  
Charles Ricardo Lopes ◽  
Marcelo Saldanha Aoki ◽  
Alex Harley Crisp ◽  
Renê Scarpari de Mattos ◽  
Miguel Alves Lins ◽  
...  
Keyword(s):  
Body Composition ◽  
Resistance Training ◽  
Load Resistance ◽  
Group Differences ◽  
Maximal Strength ◽  
Total Load ◽  
Low Load ◽  
Moderate Load ◽  
Training Schemes ◽  
The Impact

Abstract The purpose of this study was to evaluate the impact of moderate-load (10 RM) and low-load (20 RM) resistance training schemes on maximal strength and body composition. Sixteen resistance-trained men were randomly assigned to 1 of 2 groups: a moderate-load group (n = 8) or a low-load group (n = 8). The resistance training schemes consisted of 8 exercises performed 4 times per week for 6 weeks. In order to equate the number of repetitions performed by each group, the moderate load group performed 6 sets of 10 RM, while the low load group performed 3 sets of 20 RM. Between-group differences were evaluated using a 2-way ANOVA and independent t-tests. There was no difference in the weekly total load lifted (sets × reps × kg) between the 2 groups. Both groups equally improved maximal strength and measures of body composition after 6 weeks of resistance training, with no significant between-group differences detected. In conclusion, both moderate-load and low-load resistance training schemes, similar for the total load lifted, induced a similar improvement in maximal strength and body composition in resistance-trained men.

scholarly journals Different amount of training affects body composition and performance in High-Intensity Functional Training participants

PLoS ONE ◽  
2020 ◽  
Vol 15 (8) ◽  
pp. e0237887
Author(s):  
Valentina Cavedon ◽  
Chiara Milanese ◽  
Alessandro Marchi ◽  
Carlo Zancanaro
Keyword(s):  
Body Composition ◽  
High Intensity ◽  
Functional Training ◽  
And Performance

Body Composition And Strength Changes Following 16-weeks Of High-intensity Functional Training.

2016 ◽  
Vol 48 ◽  
pp. 1001 ◽  
Author(s):  
Paul Serafini ◽  
Wade Hoffstetter ◽  
Hannah Mimms ◽  
Mathew Smith ◽  
Brian Kliszczewicz ◽  
...  
Keyword(s):  
Body Composition ◽  
High Intensity ◽  
Functional Training

scholarly journals The Addition of High-Load Resistance Exercises to a High-Intensity Functional Training Program Elicits Further Improvements in Body Composition in Trained Healthy Adults

Proceedings ◽  
2019 ◽  
Vol 25 (1) ◽  
pp. 30
Author(s):  
Georgios Posnakidis ◽  
George Aphamis ¹ ◽  
Christoforos D. Giannaki ¹ ◽  
Vassilis Mougios ◽  
Panayiotis Aristotelous ◽  
...  
Keyword(s):  
Body Composition ◽  
Training Program ◽  
Muscle Mass ◽  
Body Fat ◽  
High Intensity ◽  
Bench Press ◽  
Load Resistance ◽  
High Load ◽  
Functional Training ◽  
Resistance Exercises

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.

scholarly journals Physiological adaptation following four-weeks of high-intensity functional training

2019 ◽  
Vol 76 (3) ◽  
pp. 272-277 ◽  
Author(s):  
Brian Kliszczewicz ◽  
Michael McKenzie ◽  
Brett Nickerson
Keyword(s):  
High Intensity ◽  
Maximal Oxygen Consumption ◽  
Anaerobic Capacity ◽  
Physiological Adaptation ◽  
Physically Active ◽  
Functional Training ◽  
Gender Influence ◽  
Back Squat ◽  
Maximum Test ◽  
Vo2max Test

Background/Aim. High-Intensity Functional Training (HIFT) is a popular mixed-modal program that utilizes both resistance and aerobic based exercises. The aim of this study was to examine the physiological effects of the HIFT programing on physically active men (10) and women (10) over a four-week period through the measure of the aerobic capacity, anaerobic capacity, and maximal weight lifted. Methods. The participants first completed a maximal oxygen consumption (VO2max) test. After 48-hours of rest, the subjects completed the anaerobic capacity test via the Wingate protocol. Following the Wingate test, the subjects performed a 1-repetition maximum test for squat, snatch and clean at the offsite training location. After the pre-measurements were obtained, the subjects entered a four-week the HIFT intervention and returned to the lab for all post-measurements. Results. Significant improvements were observed in male and female: VO2 max (Pre: 46.7 ? 2.6, 33.7 ? 1.7 mL/kg/min; Post: 49.0 ? 3.0, 35.0 ? 1.8 mL/kg/min), Peak Wingate Power (Pre: 1206 ? 106, 708 ? 44 W; Post: 1283 ? 88, 809 ? 38 W) Mean Wingate Power (Pre: 680 ? 46, 704 ? 48 W; Post: 434 ? 15, 458 ? 18 W; p < 0.05), back squat (Pre: 128.8 ? 8.8 kg, 44.1 ? 6.8 kg; Post: 142.7 ? 9.8, 54.3 ? 6.2 kg) clean (Pre: 82.5 ? 6.2, 24.1 ? 3.4 kg; Post: 92.7 ? 5.8, 33.2 ? 3.3 kg) and snatch (Pre: 59.3 ? 4.4, 20.9 ? 1.7 kg; Post: 69.1 ? 5.3, 25.0 ? 2.3 kg; p < 0.05), respectively. No gender influence on interaction was observed over time (p > 0.05). Conclusion. The HIFT demonstrated the rapid physiological improvements in strength, aerobic and the anaerobic capacity following a four-week intervention in the physically active participants.

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