High-Intensity Functional Training Shows Promise for Improving Physical Functioning and Activity in Community-Dwelling Older Adults: A Pilot Study

Abstract

Background and Purpose: Healthy aging allows older adults to remain active in their communities; however, sedentary behaviors can lead to physical deconditioning and decreased physical function. Structured exercise programs are recommended to facilitate activity engagement and prevent muscle atrophy due to aging to facilitate older adults' abilities to complete activities of daily living. In particular, high-intensity functional training (HIFT) is a multicomponent group exercise program that has previously been shown to increase physical function for middle-age cancer survivors. This study examined the preliminary feasibility and effectiveness of HIFT for improving physical function and participation in physical activity for community-dwelling older adults. Methods: The 8-week pilot study included two 60-minute HIFT sessions per week. Participants (n = 8) were 75% female with a mean age of 71 (6) years. Study initiation, adherence, and acceptability were assessed to determine feasibility. Effectiveness was assessed via 5 physical function measures conducted during sessions 1 and 16 and included the Timed Up and Go, lift and carry test, chair stand test, a repeated stair climb test, and the 6-minute walk test. Participants also self-reported confidence and difficulty for activities of daily living via the Outpatient Physical Therapy Improvement in Movement Assessment Log and physical activity participation via the Community Health Activities Model Program for Seniors questionnaire. Results and Discussion: The study recruitment rate was 88.9% and 87.5% of participants adhered. Intervention acceptability was promising, as 4 participants reported liking multiple aspects of the intervention (eg, coaching/supervision and similar age peers). Intervention effectiveness was promising with significant improvement in 1 of 5 physical function measures, although clinical effects were most likely trivial. Participants reported increased participation in both leisure and structured physical activities. Conclusions: HIFT appeared feasible and showed promise for counteracting the loss of physical function and sedentary behaviors associated with aging. Results should be confirmed in a longer, fully powered study.

High-Intensity Functional Training Guided by Individualized Heart Rate Variability Results in Similar Health and Fitness Improvements as Predetermined Training with Less Effort

“…This uniqueness of HIFT creates difficulty when attempting to quantify training loads with external markers [15,16]. However, HIFT is inherently individually modified as the exercises, intensity levels, and/or time domains can be adapted as needed for each individual [17]. Thus, HIFT programs are ideally situated to benefit from implementing HRV-guided training prescriptions.…”

Anticipatory Anxiety, Familiarization, and Performance: Finding the Sweet Spot to Optimize High-Quality Data Collection and Minimize Subject Burden

“…Typical testing methods fall into one of three categories: (1) single modality or bioenergetic pathway (e.g., 1RM, VO 2max ), (2) Hero workouts (e.g., Murph: 1-mile run, 100 pull-ups, 200 push-ups, 300 squats, 1 mile run for time with an optional 20 lb weight vest), or (3) benchmark workouts (e.g., Cindy: AMRAP in 20 min of 5 pull-ups, 10 push-ups, 20 squats, Fran: 21-15-9 repetitions of barbell thrusters (men = 95 lb, women = 65 lb) and pull-ups for time) [ 23 ]. The benefit of typical HIFT testing is that it is individualized (i.e., can be scaled) based on an individual’s goals and their strengths and weaknesses [ 24 , 26 ]. However, many of the Hero and benchmark workouts require technical skill proficiency, thus, limiting their evaluative quality for novice HIFT subjects like those in our study.…”

“…High-intensity functional training (HIFT) is a popular type of exercise that utilizes a variety of workouts that are scaled based on individual strengths and weaknesses to improve fitness outcomes and reduce training volume [ 22 , 23 , 24 ]. HIFT incorporates aerobic and resistance training at high intensities and emphasizes functional (multi-joint) movements, which have proven effective among varied populations, including HIFT novices, older adults, and military members [ 25 , 26 , 27 ]. HIFT’s fitness and health benefits have been well documented and include improvements in strength, metabolic conditioning performance, and body composition [ 28 , 29 , 30 , 31 ].…”

Efecto de un programa de acondicionamiento físico supervisado virtualmente sobre la condición física y el estrés percibido en docentes universitarios durante el confinamiento por COVID-19

“…Por un lado, existió una mejora significativa en dos dimensiones de la percepción de la condición física, concretamente en las dimensiones de condición física general y la fuerza muscular. Por otro lado, el estrés percibido general disminuyó significativamente después de la intervención, existiendo mejoras significativas en las dimensiones de acoso-aceptación social, irritabilidad-tensión-fatiga y miedo-ansiedad.En primer lugar, de acuerdo con nuestros resultados sobre la percepción de la condición física donde ésta mejoró significativamente tras nuestra intervención de 4 semanas con un programa de acondicionamiento físico supervisado virtualmente, un estudio previo realizado en adultos jóvenes brasileños(Vojciechowski et al, 2017) donde se llevó a cabo una intervención de 12 semanas basada en un programa de entrenamiento virtual (dos veces por semana durante 30 minutos), la percepción de la condición física también mejoró significativamente después de la intervención, sin embargo, en este caso el entrenamiento virtual fue realizado mediante el seguimiento de un video juego (XBOX360 Kinect®) y no mediante la supervisión de un profesional del ejercicio físico en directo.En relación con el tipo de programa de entrenamiento aplicado, estudios como el de(Heinrich et al, 2019), muestran como un programa de entrenamiento de alta intensidad interválico con ejercicios funcionales y con una duración de ocho semanas (dos sesiones de 60 minutos/semana) provocó la eliminación de las barreras comunes, en cuanto al envejecimiento y el sedentarismo, para hacer ejercicio en población adulta mayor. Adicionalmente, un estudio realizado en mujeres activas donde se aplicó intervención de 4 días/semana con entrenamientos interválicos de alta intensidad con entrenamiento de peso corporal, mostró mejoras en la capacidad aeróbica y una mayor resistencia muscular(McRae et al, 2012).…”