Crossfit Vs. Circuit-training

Abstract

CrossFit (CF) emphasizes constantly varied, high-intensity, functional movement by performing strength and conditioning exercises, gymnastics movements, Olympic weightlifting, and sport/specialty movements. A major component of CF is that many workouts are completed as quickly as possible, emphasizing power and speed over strength. Conversely, circuit training (CT) programs aim to improve strength and cardiovascular health by using a series of high volume, low resistance exercises in progressive overload principle. To the authors’ knowledge, no empirical research currently exists comparing CF and CT individuals after a longitudinal training program. PURPOSE: To determine if differences exist in anaerobic, aerobic and flexibility measures in participants who have completed a CF or CT training program METHODS: Recreationally active females (CF: N=9, age: 29.2 + 8.4 yr; CT: N=14, age: 29.7 + 8.4 yrs) participated in a 10 week exercise intervention. Participants were randomly assigned to the CF or CT group and trained 3 days a week with certified trainers. Investigators examined Wingate Anaerobic test, Graded Exercise test and Sit and Reach test. Repeated measures ANOVA were used for statistical analysis with an alpha level of < 0.05. RESULTS: Both groups increased significantly in VO2max (p=0.006; CFpre: 35.0 + 5.5 mL/kg/min - CFpost: 37.1 + 7.19 mL/kg/min; CTpre: 32.9 + 6.8 mL/kg/min - CTpost: 37.1+ 7.1 mL/kg/min ), Wingate peak power (p=0.001; CFpre: 427.4 + 91 W - CFpost: 483.5 + 88.4 W; CTpre: 511.5 + 99.1 W - CTpost: 539.4+ 66.8 W ), mean power (p=0.001; CFpre: 326.6 + 69.1 W - CFpost: 361 + 49.7 W; CTpre: 371.4 + 64.6 W - CTpost: 404.7+ 49.6 W) .The sit and reach test showed singnificantly increased measures in both groups (p=0.002; CFpre: 35.4 + 6.28 cm - CFpost: 37.5 + 5.16 cm; CTpre: 33.5 + 7.8 - CTpost: 35.3 + 7.9 cm). There were no statistical significance noted in between the two groups. CONCLUSION: It was hypothesized that the high intensity intervals of CF would elicit higher VO2max, anaerobic power, as well as flexibility. Participating in CF and CT showed significant increase in aerobic, anaerobic fitness, and flexibilty. Future investigations should continue to explore the safety and efficacy of CF and CT.