Hello, it’s Sho here.
CrossFit enthusiasts! Today, we’ll explore High-Intensity Functional Training (HIFT) and whether it’s truly effective for improving strength and endurance. Essentially, HIFT is what we experience in daily CrossFit WODs, but how much does it really contribute to our fitness? In this article, I’ll break down the science and share insights from the latest studies to give you a new perspective on your training.
What is HIFT, and How Does It Differ from HIIT?
HIFT involves compound, full-body movements performed at high intensity, much like CrossFit WODs (Workout of the Day). Unlike HIIT (High-Intensity Interval Training), which often includes single movements repeated over short periods (like running or cycling), HIFT combines diverse, functional exercises that target various muscle groups. For example, in a HIFT session, you might cycle through squats, push-ups, snatches, box jumps, and even rowing, providing a balanced, full-body workout with varying rest intervals. Personally, I enjoy the Tabata format, which adds even more variety and intensity.
HIFT’s Benefits for Strength and Endurance: Key Research Findings
Research has shown that HIFT effectively enhances both strength and endurance. Here are some fascinating studies:
1. Buckley et al. (2015)
In a 6-week study on women, Buckley compared HIFT with rowing-focused HIIT. Results showed significant improvements in aerobic capacity, anaerobic power, and muscle strength in the HIFT group, whereas the HIIT group only showed gains in aerobic capacity. This suggests that HIFT balances strength and endurance gains better than HIIT.
2. Heinrich et al. (2012)
Heinrich’s study with U.S. Army soldiers found that HIFT in the “Mission Essential Fitness (MEF)” program led to an increase in bench press strength by 13.2 lbs and a notable improvement in 2-mile run times. HIFT also enhanced flexibility, contributing to overall physical fitness gains.
3. Feito et al. (2018)
This 16-week HIFT study involved healthy adults and found significant changes in body composition and performance. Results included a 6.5% reduction in body fat and a 0.7% increase in bone density among female participants. Notable performance improvements included a 14.4% increase in absolute 5-rep max (5RM) front squat strength, a 5.7% improvement in WOD 2 (repetitions in a 15-minute AMRAP), and a 17.3% faster time in WOD 3 (a metabolic conditioning circuit). The study suggests that HIFT is effective in enhancing body composition, bone health, and both strength and metabolic performance
Why HIFT is So Engaging: Fun and Community Power
One of HIFT’s biggest attractions is its variety and community aspect. CrossFit WODs can keep you on your toes with different exercises that prevent boredom and provide a sense of accomplishment. Working out with friends or community members builds motivation and makes training enjoyable. Heinrich’s research also indicates that HIFT participants found their training more enjoyable than traditional workouts, leading to a higher commitment to exercise.
Tips for Incorporating HIFT into CrossFit
Here are some tips for maximizing HIFT’s benefits in your CrossFit routines:
- Combine Diverse Movements:
- In each WOD, incorporate various exercises like deadlifts, pull-ups, push presses, box jumps, and burpees for a balanced workout that strengthens both endurance and muscle.
- Vary Rest and Workout Frequency:
- Adjust rest times based on your goals and recovery needs. Feel free to try different formats like Tabata, EMOM, or AMRAP to keep your workouts fresh and challenging.
- Embrace the Community:
- Train with friends, set goals together, and celebrate achievements to keep your motivation high and enjoy the experience even more.
Conclusion: Take Your Training to the Next Level with HIFT
Incorporating HIFT into your CrossFit routine can be a powerful way to improve strength and endurance. Its diverse, high-intensity approach allows you to target different muscle groups while staying engaged and motivated. If you haven’t tried HIFT yet, start including it in your next workout and experience the balanced physical gains and enjoyment it brings. Remember, the key is consistency. Enjoy and make the most of every training session!
Thank you for reading,
Sho
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