The Addition of High-Load Resistance Exercises to a High-Intensity Functional Training Program Elicits Further Improvements in Body Composition and Strength: A Randomized Trial
The current study aimed to examine the effects of adding specific high-load resistance exercises to a high-intensity functional training (HIFT) program on healthy adults’ physical fitness and body composition. Twenty recreationally active volunteers (30 ± 4 y, 12 females, 8 males) were randomly assi...
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| Format: | Article |
| Language: | English |
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MDPI AG
2022-12-01
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| Series: | Sports |
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| Online Access: | https://www.mdpi.com/2075-4663/10/12/207 |
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| author | Georgios Posnakidis George Aphamis Christoforos D. Giannaki Vassilis Mougios Gregory C. Bogdanis |
| author_facet | Georgios Posnakidis George Aphamis Christoforos D. Giannaki Vassilis Mougios Gregory C. Bogdanis |
| author_sort | Georgios Posnakidis |
| collection | DOAJ |
| description | The current study aimed to examine the effects of adding specific high-load resistance exercises to a high-intensity functional training (HIFT) program on healthy adults’ physical fitness and body composition. Twenty recreationally active volunteers (30 ± 4 y, 12 females, 8 males) were randomly assigned to either a HIFT-control (HIFT-C, <i>n</i> = 10) or HIFT-power (HIFT-P, <i>n</i> = 10) group and trained three times per week for eight weeks. The HIFT-C protocol included four rounds of an 8-exercise circuit (30:15 s work: rest, 2 min rest after the second round). The exercises used were clean-and-press, box jump, TRX chest press, wall ball throws, burpees, repeated 10 m sprints, sumo squat-and-upright row, and abdominal crunches. The HIFT-P-group replaced TRX chest press with bench press and squat-and-upright row with squat, both at an intensity of 80% 1 RM. Before and after the intervention, participants underwent an evaluation of body composition, cardiorespiratory fitness, vertical jump, 1 RM bench press, and the maximum number of abdominal crunches in 1 min. In both groups, cardiorespiratory fitness, squat jump, countermovement jump, bench press 1 RM, and percent body fat improved significantly after the intervention (<i>p</i> < 0.050), while a trend towards significant time x group interaction was found for bench press 1 RM (<i>p</i> = 0.076), indicating a superiority of HIFT-P over HIFT-C. Muscle mass significantly increased by 3.3% in the HIFT-P group, while abdominal muscle endurance improved by 16.2% in the HIFT-C group (<i>p</i> < 0.050). 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 was well tolerated and resulted in increased muscle mass and upper body maximal strength. HIFT-P programs can be suitable for individuals seeking to enhance muscle mass and physical fitness in a short time. |
| first_indexed | 2024-03-09T15:50:45Z |
| format | Article |
| id | doaj.art-8fac61014c4a444884733f75ee4bb9a2 |
| institution | Directory Open Access Journal |
| issn | 2075-4663 |
| language | English |
| last_indexed | 2024-03-09T15:50:45Z |
| publishDate | 2022-12-01 |
| publisher | MDPI AG |
| record_format | Article |
| series | Sports |
| spelling | doaj.art-8fac61014c4a444884733f75ee4bb9a22023-11-24T18:04:16ZengMDPI AGSports2075-46632022-12-01101220710.3390/sports10120207The Addition of High-Load Resistance Exercises to a High-Intensity Functional Training Program Elicits Further Improvements in Body Composition and Strength: A Randomized TrialGeorgios Posnakidis0George Aphamis1Christoforos D. Giannaki2Vassilis Mougios3Gregory C. Bogdanis4Department of Life and Health Sciences, University of Nicosia, CY-1700 Nicosia, CyprusDepartment of Life and Health Sciences, University of Nicosia, CY-1700 Nicosia, CyprusDepartment of Life and Health Sciences, University of Nicosia, CY-1700 Nicosia, CyprusLaboratory of Evaluation of Human Biological Performance, School of Physical Education and Sport Science, Aristotle University of Thessaloniki, 54124 Thessaloniki, GreeceSchool of Physical Education and Sport Science, National and Kapodistrian University of Athens, 17237 Athens, GreeceThe current study aimed to examine the effects of adding specific high-load resistance exercises to a high-intensity functional training (HIFT) program on healthy adults’ physical fitness and body composition. Twenty recreationally active volunteers (30 ± 4 y, 12 females, 8 males) were randomly assigned to either a HIFT-control (HIFT-C, <i>n</i> = 10) or HIFT-power (HIFT-P, <i>n</i> = 10) group and trained three times per week for eight weeks. The HIFT-C protocol included four rounds of an 8-exercise circuit (30:15 s work: rest, 2 min rest after the second round). The exercises used were clean-and-press, box jump, TRX chest press, wall ball throws, burpees, repeated 10 m sprints, sumo squat-and-upright row, and abdominal crunches. The HIFT-P-group replaced TRX chest press with bench press and squat-and-upright row with squat, both at an intensity of 80% 1 RM. Before and after the intervention, participants underwent an evaluation of body composition, cardiorespiratory fitness, vertical jump, 1 RM bench press, and the maximum number of abdominal crunches in 1 min. In both groups, cardiorespiratory fitness, squat jump, countermovement jump, bench press 1 RM, and percent body fat improved significantly after the intervention (<i>p</i> < 0.050), while a trend towards significant time x group interaction was found for bench press 1 RM (<i>p</i> = 0.076), indicating a superiority of HIFT-P over HIFT-C. Muscle mass significantly increased by 3.3% in the HIFT-P group, while abdominal muscle endurance improved by 16.2% in the HIFT-C group (<i>p</i> < 0.050). 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 was well tolerated and resulted in increased muscle mass and upper body maximal strength. HIFT-P programs can be suitable for individuals seeking to enhance muscle mass and physical fitness in a short time.https://www.mdpi.com/2075-4663/10/12/207body fatfitnessmuscle masshigh-intensity exercise |
| spellingShingle | Georgios Posnakidis George Aphamis Christoforos D. Giannaki Vassilis Mougios Gregory C. Bogdanis The Addition of High-Load Resistance Exercises to a High-Intensity Functional Training Program Elicits Further Improvements in Body Composition and Strength: A Randomized Trial Sports body fat fitness muscle mass high-intensity exercise |
| title | The Addition of High-Load Resistance Exercises to a High-Intensity Functional Training Program Elicits Further Improvements in Body Composition and Strength: A Randomized Trial |
| title_full | The Addition of High-Load Resistance Exercises to a High-Intensity Functional Training Program Elicits Further Improvements in Body Composition and Strength: A Randomized Trial |
| title_fullStr | The Addition of High-Load Resistance Exercises to a High-Intensity Functional Training Program Elicits Further Improvements in Body Composition and Strength: A Randomized Trial |
| title_full_unstemmed | The Addition of High-Load Resistance Exercises to a High-Intensity Functional Training Program Elicits Further Improvements in Body Composition and Strength: A Randomized Trial |
| title_short | The Addition of High-Load Resistance Exercises to a High-Intensity Functional Training Program Elicits Further Improvements in Body Composition and Strength: A Randomized Trial |
| title_sort | addition of high load resistance exercises to a high intensity functional training program elicits further improvements in body composition and strength a randomized trial |
| topic | body fat fitness muscle mass high-intensity exercise |
| url | https://www.mdpi.com/2075-4663/10/12/207 |
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