A Comparison of High Intensity Functional Training and Circuit Training on Health and Performance Variables in Women: A Pilot Study

Abstract

High intensity functional training (HIFT) emphasizes constantly varied, high intensity, functional activity by programming strength and conditioning exercises, gymnastics, Olympic weightlifting, and specialty movements. Conversely, traditional circuit training (TCT) programs aim to improve muscular fitness by utilizing the progressive overload principle, similar movements weekly, and specified work-to-rest ratios. The purpose of this investigation was to determine if differences exist in health and performance measures in women participating in HIFT or TCT after a six-week training program. Recreationally active women were randomly assigned to a HIFT (n = 8, age 26.0 + 7.3 yrs) or TCT (n = 11, age 26.3 + 9.6 yrs) group. Participants trained three days a week for six weeks with certified trainers. Investigators examined body composition (BC), aerobic and anaerobic capacity, muscular strength, endurance, flexibility, power, and agility. Repeated-measures ANOVA were used for statistical analyses with an alpha level of 0.05. Both groups increased body mass (p = .011), and improved muscular endurance (p < .000), upper body strength (p = .007), lower body power (p = .029) and agility (p = .003). In addition, the HIFT group decreased body fat (BF) %, while the TCT group increased BF% (p = .011). No changes were observed in aerobic or anaerobic capacity, flexibility, upper body power, or lower body stair climbing power. Newer, high intensity functional exercise programs such as HIFT may have better results on BC and similar effects when compared with TCT programs on health and fitness variables such as musculoskeletal strength and performance.

Are extreme conditioning programmes effective and safe? A narrative review of high-intensity functional training methods research paradigms and findings

“…33 Murawska-Cialowicz et al 33 also showed an increase in VO 2max for women, which was not observed in men, and no improvements were seen in the blood profile of 11 college students (six men) after 14 weeks of ECPs training. 34 Similar results were achieved by Sobrero et al 35 on body composition (no changes in fat mass and little increase in body mass) after 6 weeks of ECPs training. Sobrero et al 35 also found no changes in maximal oxygen uptake (VO 2max ), anaerobic power and flexibility.…”

“…34 Similar results were achieved by Sobrero et al 35 on body composition (no changes in fat mass and little increase in body mass) after 6 weeks of ECPs training. Sobrero et al 35 also found no changes in maximal oxygen uptake (VO 2max ), anaerobic power and flexibility. The impact of at least 6 months of ECPs training on pelvic floor muscle strength and support in nulliparous healthy women was evaluated by Middlekauff et al .…”

Physiological and Fitness Adaptations after Eight Weeks of High-Intensity Functional Training in Physically Inactive Adults

“…Goins [17] similarly reported an 11% increase in VO 2max in recreationally active individuals after 6 weeks of HIFT. Sobrero et al [18] reported no change in VO 2max in recreationally active women after a HIFT program of similar length. Crawford et al [19] also reported no statistically significant improvements in VO 2max after a 9-week HIFT program in untrained adults; however, VO 2max was not assessed with a metabolic cart.…”

“…In this study, a 2.4% decrease in body fat percentage was observed, primarily due to a 2.2% increase in lean body mass. Sobrero et al [18] observed a 12.54% decrease in body fat percentage following 6 weeks of HIFT, which was also due to an increase in lean body mass. These findings are similar to those of traditional resistance training programs, where improvements in body fat percentage are largely attributed to increases in lean body mass with little change in fat mass [24,25].…”

Is Perceived Exertion an Useful Indicator of Metabolic and Cardiovascular Response to Metabolic Conditioning of Functional-Fitness Session? A Randomized Controlled Trial

“…Functional-Fitness has been increasingly growing in popularity as it is considered a more enjoyable form of exercise when compared with traditional aerobic and resistance training [17]. In addition, it is done in a shorter period of time inducing similar positive outcomes reported in strength [18], performance [19] and body composition [20] compared to longer duration more traditional type resistance and aerobic type workouts. To the best of our knowledge, this is the first study designed to examine RPE as a viable tool for controlling the intensity of a metabolic training session in trained men.…”