Enhancing Physical Activity Levels in Adult Men Through CrossFit-Based Training

Abstract

Objective. The relevance of the study is determined by the critically low level of daily physical engagement among men aged 21–60 years and the growing prevalence of hypodynamia associated with sedentary professional activity and passive leisure patterns. The search for practical and motivating health-oriented training formats remains a priority in modern physical education systems. Functional training models, particularly those based on CrossFit programs, are considered promising due to their scalability, variability, and strong motivational potential. The objective of this study was to identify effective directions for increasing daily physical engagement among men of the first and second periods of adulthood using CrossFit-based training tools. Methods. The research employed methods of scientific literature analysis, generalization, synthesis, and forecasting. Instrumental methods included step count monitoring (pedometer-based assessment) to determine the level of daily physical engagement. Mathematical and statistical data processing methods were applied. The study was conducted at fitness centers in Kyiv and involved men aged 21–35 years (n = 22) and 36–60 years (n = 18). Daily step indicators were analyzed in accordance with international recommendations for health-related physical engagement. Results. The assessment of daily physical engagement in men aged 21–35 years revealed relatively high mobility combined with significant vulnerability to sedentary behavior. Moderate engagement predominated (36.4%), while the average daily step count (8,200–8,700 steps) was at the lower threshold of the recommended norm. Only 22.7% of participants exceeded 10,000 steps per day. At the same time, 40.9% of respondents were classified as a risk group, indicating early manifestations of hypodynamia resulting from excessive professional workload and insufficient active leisure. In men aged 36–60 years, the situation was assessed as critical. Low engagement levels (<5,000 steps per day) were recorded in 38.9% of participants, which is three times higher than in the younger group. Overall, 66.7% of the sample demonstrated insufficient daily movement. Only 16.6% met the recommended standards. Average values (5,500–6,500 steps) were inadequate for maintaining health and required urgent intervention. Targeted directions for increasing engagement through CrossFit-based training were substantiated. For men aged 21–35 years, the priority is transitioning from moderate to active engagement through high-intensity strength training and cyclic “metabolic accelerators,” supported by mobile applications and activity challenges outside the gym. For men aged 36–60 years, emphasis is placed on overcoming hypodynamia through gradual adaptation, including low-impact exercises, EMOM formats, heart rate control, extended warm-ups, and a shift from focusing on performance records to prioritizing regular training. One CrossFit session can compensate for a daily deficit of 3,000 to 4,000 steps. Community-based training and systematic variation of exercises every 2–4 weeks prevent adaptive plateaus and sustain motivation. Conclusions. The study confirmed a pronounced age-related decline in daily physical engagement. Men aged 21–35 years predominantly demonstrate moderate engagement, with a substantial proportion already at risk of hypodynamia. In the 36–60-year group, insufficient engagement reaches critical levels, posing significant health threats. CrossFit-based health-oriented training has been identified as an effective corrective tool when adapted to age-specific functional capacities. Differentiated training strategies, technological support, and community-based formats ensure sustainable health-promoting effects and long-term adherence in both age groups.