High Intensity Power Training = Better Body Better Performance

Crossfit (High Intensity Power Training) is an incredibly popular training system at the moment for a variety of reasons one of which being that the workouts are extremely challenging and demanding. A study recently published in the Journal of Strength and Conditioning Research set out to evaluate the fitness adaptations that take place during a 10 week Crossfit training program




Methods
The subjects body composition and Vo2max were tested at the start and end of the study to evaluate for changes.
Following the initial testing the subjects performed a 10 week, periodized, CrossFit training program at a CrossFit affiliate gym. The program utilized basic gymnastic activities (handstands, ring work, etc) and multi-joint exercises such as the squat, press, deadlift, and Olympic lift variations. The training program had some variation to it, adding an element of periodization, where some exercises were performed as a time trial (best time) and others were performed in an as many reps as possible style for  a prescribed time domain (E.g., 10 or 20min).

Results

The subjects who completed the entire 10 weeks (43 of them) all experienced significant improvements in both VO2max and body composition changes (decreases in body fat percentage) leading the researchers to conclude, “Our data shows that high intensity power training (which is what they refer to CrossFit as in this study) significantly improves Vo2max and body composition in subjects of both genders across all levels of fitness.”
 
CONCLUSION

Although Crossfit is the popular training method at this point in time, This type of training has been around for hundreds of years. You do not NEED to be a crossfit gym member, pay anybody any money to use "crossfit equipment" do "crossfit specific" workouts or pay any extra for any services to be able to do these types of workouts.

Regardless of how it is dressed up, what it is marketed as, or what people try to sell you as any type of additional system or group atmosphere the training is the same. Olympic Style lifts, Plyometric movements, as well as general Calishenics mixed in with High Intensity Interval Training for the Cardiovascular System

The results however are unmatched vs any other type of training. There is absolutely no better way to improve your body overall than by working out like this. It can be incredibly demanding, exhausting and asking alot of your body, especially if you are currently not very active.

Vo2 Max is one of the least understood and least utilized methods to measure fitness and health levels, however it is Paramount to Athletes and Recreational Exercisers alike. Vo2 max in a nutshell is measured as your body's ability to ventilate itself, get oxygen in and out as effectively and efficiently as possible. The more oxygen present, the more nutrients and fresh blood to muscle tissue, as well, for fat to be metabolized by the body and used as energy oxygen MUST be present. Therefore, the more oxygen you are able to bring into your body, the greater ability your body has to use Fats for energy rather than putting them into storage and using other methods of powering your body to function.

This is why it is no secret that the better the shape you get into, the longer you stay in shape the less you store fats when not being as active during certain periods, also, the easier it is to get back into shape after not being as active.

There are no short cuts, there is no easy way out, if you understand this and know to sacrifice and push yourself and keep going and accepting the feeling of mental and physical exhaustion for the betterment of your health and improving your abilities the choice is easy.