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

This study examined the effects of two different resistance loads during high-intensity Functional Training (HIFT) on body composition and maximal strength. Thirty-one healthy young individuals were randomly assigned into three groups: moderate load (ML: 70% 1-RM), low load-(LL: 30% 1-RM), and contr...

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Bibliographic Details
Published in:Sports (Basel) 2022-01, Vol.10 (1), p.7
Main Authors: Kapsis, Daniel P, Tsoukos, Athanasios, Psarraki, Maria P, Douda, Helen T, Smilios, Ilias, Bogdanis, Gregory C
Format: Article
Language:English
Subjects:
Body composition
Body fat
Body mass
Chronic illnesses
CrossFit
Exercise
Fat Mass Loss
high-intensity
Lean body mass
Load
Metabolism
muscle hypertrophy
Muscle strength
Physical fitness
Rest
Strength training
Weight control
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Summary:This study examined the effects of two different resistance loads during high-intensity Functional Training (HIFT) on body composition and maximal strength. Thirty-one healthy young individuals were randomly assigned into three groups: moderate load (ML: 70% 1-RM), low load-(LL: 30% 1-RM), and control (CON). Each experimental group performed HIFT three times per week for 12 weeks with a similar total volume load. Body fat decreased equally in both experimental groups after 6 weeks of training ( < 0.001), but at the end of training it further decreased only in LL compared to ML (-3.19 ± 1.59 vs. -1.64 ± 1.44 kg, < 0.001), with no change in CON (0.29 ± 1.08 kg, = 0.998). Lean body mass (LBM) increased after 6 weeks of training ( = 0.019) in ML only, while after 12 weeks a similar increase was observed in LL and ML (1.11 ± 0.65 vs. ML: 1.25 ± 1.59 kg, = 0.034 and 0.013, respectively), with no change in CON (0.34 ± 0.67 kg, = 0.991). Maximal strength increased similarly in four out of five exercises for both experimental groups by between 9.5% and 16.9% ( < 0.01) at the end of training, with no change in CON (-0.6 to 4.9%, > 0.465). In conclusion, twelve weeks of HIFT training with either low or moderate resistance and equal volume load resulted in an equal increase in LBM and maximal strength, but different fat loss.
ISSN:2075-4663
2075-4663
DOI:10.3390/sports10010007