Abstract
High-intensity interval running (HIIT-R) and high-intensity functional training (HIFT) are two forms of HIIT exercise that are commonly used. The purpose of this study was to determine the effects of HIFT on aerobic capacity and body composition when compared to HIIT-R in females. Twenty healthy, untrained female university students (age 20.5 ± 0.7 year) were randomly assigned to a 12-week HIIT-R or HIFT intervention. The HIIT-R group involved a 30 s maximal shuttle run with a 30 s recovery period, whereas the HIFT involved multiple functional exercises with a 2:1 work-active recovery ratio. Body composition, VO2max, and muscle performance were measured before and post intervention. As a result, HIIT-R and HIIT-F stimulated similar improvements in VO2max (17.1% ± 5.6% and 12.7% ± 6.7%, respectively, p > 0.05). Only the HIIT-F group revealed significant improvements in muscle performance (sit-ups, 16.5% ± 3.1%, standing broad jump 5.1% ± 2.2%, p < 0.05). Body fat percentage decreased (17.1% ± 7.4% and 12.6% ± 5.1%, respectively, p < 0.05) in both HIIT-R and HIIT-F with no between-group differences. We concluded that HIFT was equally effective in promoting body composition and aerobic fitness compared to HIIT-R. HIFT resulted in improved muscle performance, whereas the HIIT-R protocol demonstrated no gains.
Highlights
Published: 28 October 2021Regular physical activity (PA) is beneficial for health [1,2,3]
Despite the well documented benefits of moderate- to vigorous-intensity PA, 31% of adults worldwide do not engage in sufficient PA for health benefits as recommended by the World Health Organization (WHO) and the American College of Sports Medicine (ACSM) [4,5,6]
The present study aimed to investigate the effects of running and functional highintensity training on body composition, aerobic capacity, and muscle fitness
Summary
Regular physical activity (PA) is beneficial for health [1,2,3]. Compared to traditional continuous training, which is characterized by long-duration, continuous aerobic exercises, and moderate-intensities, high-intensity interval training (HIIT) appears to be an efficient pathway to enhance PA and improve health [9]. HIIT involves repeated bouts of high-intensity exercises separated by a recovery using low-intensity activities or inactivity [10]. Recent studies had indicated that HIIT has a similar, or even greater positive, effect on physical fitness, especially on body composition and cardiorespiratory health [11,12,13,14]. From a time/benefit perspective, HIIT appears to help physically inactive individuals overcome a major time and participation barrier to maintaining a healthier lifestyle [15]
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