Jan 27, 2025The effect of HIFT on performance and body composition
High-Intensity Functional Training (HIFT) has gained popularity as an effective workout regimen combining strength training and cardiovascular conditioning elements.
This training method improves overall fitness by incorporating functional movements that mimic everyday activities. Recent research has focused on understanding how HIFT affects body composition, strength, and athletic performance, revealing promising results across various populations.
A recent article from Nature.com used various studies to explain how HIFT can be incorporated into strength training and cardio conditioning programs. Below is an excerpt from the Nature.com article.
One 2022 study, entitled “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,” examined the effects of HIFT on body composition and strength in physically active individuals. Participants were divided into groups that trained with either moderate or low resistance loads. The findings indicated that both training loads led to significant reductions in body fat and increases in lean body mass after 12 weeks of training. However, the low-load group experienced a greater reduction in body fat compared to the moderate-load group, suggesting that lower resistance can still yield effective fat-loss results while maintaining muscle mass.
A 2023 systematic review and meta-analysis, entitled “Effects of high-intensity functional training on physical fitness and sport-specific performance among the athletes,” focused on the impact of HIFT on athletes’ physical fitness and sport-specific performance. The analysis included 13 studies and found that HIFT significantly improved muscle strength, power, and flexibility among athletes, although it did not have a notable effect on endurance and agility. This suggests that while HIFT is beneficial for enhancing certain physical attributes, it may not be the best choice for improving all aspects of athletic performance.
Additionally, research has explored the metabolic and hormonal responses to different intensities of functional fitness sessions. Another 2022 study, entitled “Time-course effects of functional fitness sessions performed at different intensities on the metabolic, hormonal, and BDNF responses in trained men,” found that all-out sessions led to higher levels of brain-derived neurotrophic factor (BDNF), which is associated with brain health and cognitive function. However, these sessions also required longer recovery times compared to sessions performed at a moderate intensity, indicating that while high-intensity workouts can be beneficial, they may also impose greater physiological stress on the body.
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Finally, a 2022 study, entitled “Evaluation of Two Training Programs Designed to Enhance Performance on the Army Combat Fitness Test Among ROTC Cadets,” comparing HIFT to standard military training among ROTC cadets showed that both training programs improved performance on the Army Combat Fitness Test (ACFT). While there were no significant differences between the two training methods, the results highlighted the effectiveness of structured training programs in enhancing physical fitness, regardless of the specific training approach used.