Peculiarities of CrossFit Training Programming for Body Composition Correction in Middle-Aged Men

Abstract

Objective. The study addresses the current issue in health-related fitness of developing scientifically grounded methodologies for CrossFit training programming based on individual body composition indicators to ensure maximal training efficiency and safety. The purpose of the research is to analyze and compare key body composition parameters in men of the first and second mature age groups who engage in systematic CrossFit training. The obtained findings may serve as a basis for developing individualized training programs designed to improve the physical condition of men in these age categories. Methods. The research methods included an analysis of scientific and methodological literature, bioelectrical impedance analysis to assess the body composition of men in the first and second mature age groups engaged in CrossFit, and statistical data processing. The study was conducted using a certified body composition analyzer, the Tanita BC-545N. Participants included men from the first (n = 36) and second (n = 18) mature age groups who train at the Central Fitness Hub sports club. Results. The analysis of body mass index indicated that overweight and obesity are prevalent in both groups (67% in the first mature age group and 72% in the second). Men of the second mature age group demonstrated a notably higher prevalence of obesity (28% vs. 17%), indicating increased vulnerability to age-related metabolic disturbances. However, the results of the bioimpedance assessment (fat mass, skeletal muscle mass, and visceral fat) provide a more favorable picture, emphasizing the importance of differentiating between body mass index and the fat component. CrossFit training shows high effectiveness in maintaining skeletal muscle mass within the normative range (83–89% of participants), which is essential for counteracting sarcopenia. Nevertheless, the presence of 11–17% of men with reduced muscle mass requires personalization of strength-training components and an increased proportion of resistance exercises. High training effectiveness is further supported by normal visceral fat levels in 89–94% of participants. At the same time, an age-related tendency toward elevated visceral fat was observed (6% in the first mature age group vs. 11% in the second). A dominant proportion of men in the second mature age group (83%) exhibit normal body fat levels, indicating effective fat metabolism. In contrast, 22% of men in the first mature age group demonstrated body fat levels above normal. In contrast, this level was practically absent among men in the second mature age group, which may reflect differences in classification criteria and patterns of subcutaneous fat accumulation. Conclusions. Bioimpedance analysis confirms the high effectiveness of CrossFit training in maintaining skeletal muscle mass and controlling visceral fat levels, yet reveals critical age-related and individual disproportions. Differentiated programming should include increased volumes of metabolic conditioning (MetCon) and interval training for individuals with elevated visceral fat levels (particularly in the second mature age group), as well as personalized strength-training load to minimize muscle mass loss. Bioimpedance data should serve as an operative feedback tool for adjusting training structure.