Now that it’s fall and many of us are turning to indoor workouts, let’s take a moment to look at scaling. When I started doing Crossfit after my back injury in 2010, I could barely lift the blank 35# bar, and even now some days if my back is flaring up, it seems heavy to me. The goal is lifelong fitness, and specifically with Crossfit it is constantly varied, functional movements at high intensity. That moment in the gym when you see that person next to you doing something you’ve only seen on a video can sometimes our resolve. For others, it’s an inspiration. As humans we are always comparing ourselves against others and thinking that we are judged. When you walk out of Slate Crossfit you should feel tired and that you have pushed yourself and that at some point maybe even gotten to your “red zone” of discomfort without pain. How can you tell how much to load onto the bar and how heavy to go during the MetCon’s? Let’s take a look…
From the Crossfit training manual we have the basic concepts of development of competency of the movements and only then gradually increase the intensity and volume. The movement mechanics should be prioritized over intensity. The idea is to “preserve the stimulus.” That means that by adjusting the combination of the specific movement with time and load, we can scale and preserve the stimulus, regardless of the athlete’s physical ability. We also want athletes to be safe and not injure themselves, so the workout should be adjusted accordingly. The Crossfit training manual recommends that beginners scale both intensity and volume by half in the beginning. That means lighter weights, slowing down the workout to attain better accuracy in the movements, and or reducing the number of reps, time or distance. The coach may substitute the movement entirely if needed, trying to keep it similar in movement function to the originally programmed exercise.
I really enjoyed an article titled “High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness” that was recently published (complete reference below, including abstract). The authors give a nice summary of what is currently known about Crossfit and propose a new term to describe it:
More recently, a new method to achieve fitness has emerged that encompasses the intensity of HIIT programs, while incorporating functional movements that are easily reproducible, often with very little equipment. Although this type of training has been in practice for several years, limited research exists to demonstrate its effectiveness, amid its popularity. As a result, and with a goal to provide a clear definition of what should be considered a HIFT program, we have provided a working definition based on what other investigators have described in their studies—a training style [or program] that incorporates functional, multimodal movements, performed at relatively high intensity, and designed to improve parameters of general physical fitness and performance.
It’s important to recognize each of our physical limitations regardless if they stem from de-conditioning or injury. Scaling is a fundamental tenet of Crossfit. This review article describes the enormous benefits for HIFT including fitness, adaptability and blood glucose improvement. Furthermore, it describes the Crossfit community and its importance in athletes sticking with an exercise program. Please don’t hesitate to scale and talk to the coaches about how to accomplish your fitness goals.
See you at Slate Crossfit!
Karny
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Link to original article: http://www.mdpi.com/2075-4663/6/3/76
Title: High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness
Authors: Yuri Feito, Katie M. Heinrich, Scotty J. Butcher, and Walker S. Carlos Poston
Abstract: 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. As a relatively new training modality, HIFT is often compared to high-intensity interval training (HIIT), yet the two are distinct. 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. 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. 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. 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.
Journal: Sports, 2018, volume 6, number 3, article number 76
Note: This is an open access article distributed under the Creative Commons Attribution License which permits unrestricted use, distribution, and reproduction in any medium, provided the original work is properly cited. (CC BY 4.0).
Citation:
Feito, Y.; Heinrich, K.M.; Butcher, S.J.; Poston, W.S.C. High-Intensity Functional Training (HIFT): Definition and Research Implications for Improved Fitness. Sports 2018, 6, 76. https://doi.org/10.3390/sports6030076