Limited research exists comparing the two training modalities however, studies using HIFT methods specifically have resulted in significant changes in body composition, muscle strength and power, as well as aerobic capacity. However, when prescribed in a continuous circuit or interval format, and conducted at high intensity, these exercises are potent stimuli for not only improving muscle strength and power, but cardiovascular, aerobic, and anaerobic adaptations as well. In more traditional training, these types of powerlifting, weightlifting, and gymnastics exercises are performed for prescribed sets and repetitions with a long recovery time and are assumed to not result in a significant cardiovascular response with either acute or chronic exercise. Although there are many definitions and criteria that may be used to describe functional exercises, it has been proposed that functional exercises are those that involve whole body, universal motor recruitment patterns in multiple planes of movement such as squats, deadlifts, cleans, snatches, pull-ups, vertical jumps, and more. Typically, HIIT protocols use modalities that are unimodal in nature (i.e., running, cycling, rowing, etc.), whereas HIFT protocols are defined using multimodal and “functional” exercises. In addition investigators have reported higher levels of enjoyment, between HIFT participants and those engaged in more traditional resistance training programs, as well as a greater sense of community, which facilitates initiation and adherence to exercise training. Recently, several investigators have examined the effects HIFT-based programs after multiple weeks of training, and have shown significant improvements in maximal oxygen consumption (~12%), decreases in body fat (~8%), as well as improvements in bone mineral content (~1%) after 16-weeks of HIFT. Most studies using the HIFT methodology have used a CrossFit training template, which is based on the concept of increased work capacity over time while using a variety of exercise modalities including mono-structural (e.g., running, rowing, etc.), as well as body weight movements (e.g., squats, push-ups, etc.) and weightlifting derivatives (e.g., snatch, shoulder press, deadlift, etc.).
Additionally, we aim to create a definition that is used in future publications to evaluate more effectively the future impact of this type of training on health and fitness outcomes. The purpose of this manuscript is to provide a working definition of HIFT and review the available literature regarding its use to improve metabolic and cardiorespiratory adaptations in strength and conditioning programs among various populations.
Over the last decade, studies evaluating the effectiveness of HIIT programs have documented improvements in metabolic and cardiorespiratory adaptations however, less is known about the effects of HIFT. HIIT exercise is characterized by relatively short bursts of repeated vigorous activity, interspersed by periods of rest or low-intensity exercise for recovery, while HIFT utilizes constantly varied functional exercises and various activity durations that may or may not incorporate rest. As a relatively new training modality, HIFT is often compared to high-intensity interval training (HIIT), yet the two are distinct. High-intensity functional training (HIFT) is an exercise modality that emphasizes functional, multi-joint movements that can be modified to any fitness level and elicit greater muscle recruitment than more traditional exercise.
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