It comes up all the time; "CrossFit is just HIIT, right?"
Before I give you my take, let’s take a look at
High-Intensity Interval Training, or HIIT.
HIIT is a specialized and
programmable form of interval training that combines alternating periods of
intense anaerobic work with less-intense rest periods. These have been trending
in the past decade, because they work, but the truth is, HIIT is nothing new;
in the 1930’s, the Swedish were tired of losing to the Fins in cross-country
competitions. A guy by the name of Gosta Holmer decided to put his athletes
through workouts that incorporated brief amounts of fast-paced runs followed by
a slower pace for long distances. He called it “speedplay” in his native
language, which translates to “Fartlek.” Anyone that has ever trained for an
aerobic race over 5K has probably heard of Fartleks because they are
commonly-practiced methodology in those realms of exercise.
HIIT is a great way to burn a lot of fat, sculpt muscle, and
build athletic efficacy in a short amount of time. Now the public is finding
out that HIIT works! Fitness fads, such as the “Insanity” and “P90X” DVDs build
upon this method, as well as the actors who starred in the movie “300,” who had
to transform their bodies into Spartans in a short-span of time. Along with the rapid evolution in social communications, it didn’t take long for the public to figure
out the secrets of the professionals.
So, it “burns a lot of fat, sculpts muscles, builds athletic
efficacy…” Sounds a lot like the benefits of CrossFit; so CrossFit and HIIT
must be the same thing, many people assume. But let me explain why that is only
a partially-correct answer.
Yes, it’s true that CrossFit programming includes elements
of HIIT training (Tabata intervals, for example). But to say that they are the
same thing is a misnomer; HIIT is but a portion of the pie when you are talking
about constant-variance through functional movements at high intensity across
broad time and modal domains. I like to use the Fran example:
Fran is a set-structure of 21-15-9 thrusters followed by
pull-ups for time. Most CrossFitters achieve this by breaking them up; one
example is to do 3 sets of 7 reps for the 21, 3 sets of 5 reps for the 15, and 3
sets of 3 reps for the 9. It’s intense, it’s broken up into sets and reps and
it’s done rapidly; that’s an interval workout!
But consider this; for a competitive CrossFitter, is Fran an
“interval exercise?” Some of the elite
have sub 2-minute Fran times, and they don’t break that up at all; it’s a continuous
motion from 21 thrusters and pulls ups all the way down to the last 9. So Fran is only a
“HIIT exercise” if you scale it down to one.
What I’m trying to say is, HIIT is not inclusive enough to
be considered the exact same as CrossFit. You can do “Fight Gone Bad,” one of
the more a more classic benchmark workouts, every single day but is that “CrossFit?”
Where’s the constant-variace? Where’s the broad modal and time domains?
To “CrossFit”
means you are building athletic efficacy through all physical domains. You
touch upon metabolic conditioning, gymnastics and weightlifting modalities. You
squat, you run, you flip tires, you muscle-up, you burpee, you snatch. The
variance is just as much a part of CrossFit as the HIIT-portion is. CrossFit is
also scalable; it believes that our needs in fitness vary by degree not kind. Even
the simple fact that you don’t know what you’re getting into until a couple
hours before your WOD is part of being prepared for the unknown and the
unknowable, unlike a 6-week workout routine where it is all planned out for you.
CrossFit even has guidelines for nutritional and competitive eating plans,
mobility guides and specialty courses for a myriad of sport-specific skills
like martial arts and football. All these elements are what make CrossFit
programming so unique and different than just “working out.”
In the long run, I find that CrossFit is the holistic prescription
for health and fitness, and it would be unfair to consider it exactly like
HIIT. It doesn’t mean we don’t do it and it doesn’t mean that it’s bad; it’s
just much more profound than “intervals.”
