CrossFit or High Intensity Interval Training

CrossFit Training: High Intensity Interval Training.

CrossFit Training is much like High Intensity Interval Training (HIT).  High Intensity Interval Training is also called Sprint Interval Training (SIT). These training methods involve short bursts of activity. These are hot research topics, and hopefully the information gained will give us better insight into training for health and CrossFit WOD performance. A recent paper on triathletes found large improvements in endurance after only two weeks. Training consisted of ten six-second sprints. Two times a week. Athletes also continued their normal patterns of activity. A control group did not do sprints. Both groups did a timed 10K run.  And a “time to exhaustion” test on a stationary bicycle.

Young CrossFit Kid does CrossFit with cycling

CrossFit sometimes including cycling. Father and Son CrossFit WOD

High Intensity Interval Training for CrossFit? Two weeks of very short burst sprints show big improvements in time

The group that trained with very brief sprints improved their 10K time by 10%. Time to exhaustion did not change. Most interestingly blood lactate did not accumulate as fast in HIT-trained athletes.   Accumulation of blood lactate is one of the things that make you feel crappy when you workout.  Feeling crappy later than sooner is better.  Usually.  Maybe you will get through a WOD without feeling like your body is screaming at all.

Extremely short high intensity interval training also improves function in other ways.  For example, it also seems to improve insulin sensitivity.

What does High Intensity Interval Training mean for CrossFit.

What does this mean for CrossFit?   CrossFit naturally includes a lot of high intensity interval training.  Including sprints in your WODs may be a very good idea. Especially if you are not a great runner.   If you are doing a 400m or longer run try doing some very short bursts. It might end up improving your WOD time if you do a WOD with running.  Every repetition counts.  And every second saved lets you do another rep.

Jakeman J, Adamson S, & Babraj J (2012). Extremely short duration high-intensity training substantially improves endurance performance in triathletes. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 37 (5), 976-81 PMID: 22857018

Jakeman J, Adamson S, & Babraj J (2012). Extremely short duration high-intensity training substantially improves endurance performance in triathletes. Applied physiology, nutrition, and metabolism = Physiologie appliquee, nutrition et metabolisme, 37 (5), 976-81 PMID: 22857018

Babraj JA, Vollaard NB, Keast C, Guppy FM, Cottrell G, & Timmons JA (2009). Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. BMC endocrine disorders, 9 PMID: 19175906

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