startxfit -九个月的CrossFit®干预增强了CrossFit初学者的心肺健康和健康

Jennifer Schlie, Tom Brandt, Annette Schmidt
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摘要

身体活动不足(PA)与低心肺健康有关,这有利于心血管和其他非传染性疾病。此外,它明显影响心理健康。考虑到WHO PA的指导方针,CrossFit®代表了一个多功能的运动计划,将有氧和阻力训练与活动相结合,可以帮助减少久坐人群的疾病发病率。然而,长期的CrossFit研究很少。我们对16名初学者(14名男性,35±6.8岁,180±8.6 cm, 85岁)进行了为期9个月的干预(≥2次CrossFit训练/周)。5±19.1 kg)。作为主要终点,VO2max在基线、4个月和9个月进行评估。进行了重复测量方差分析和Pearson相关分析。通过干预前后的世卫组织5指数对幸福感进行了调查。为了探索目的,跟踪身体成分和心率恢复(HRR)。第二步,根据体脂率将所有男性分为两组,并再次通过重复测量方差分析进行分析。主要结果是最大摄氧量提高11.5%,效果显著(p <0.01, ηp2 = 0.27)。基线VO2max与9个月后病情进展呈显著负相关(p = 0.006, r = - 0.654)。幸福感增加了8.7% (p = 0.024, d = 0.51)。HRR在1 min时均有改善(p <0.05, ηp2 = 0.34)和5min时(p <0.05, ηp2 = 0.27)。静息代谢率提高2.2% (p = 0.042)。分组分析显示,1 min时HRR有所改善(p <0.05, ηp2 = 0.62)仅适用于“高体脂”组。这项研究揭示了混合健身在增强初学者生理和心理健康方面的潜力。为了获得更可靠的结果,需要更大的样本量和更高比例的女性。
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StartXFit—Nine Months of CrossFit® Intervention Enhance Cardiorespiratory Fitness and Well-Being in CrossFit Beginners
Insufficient physical activity (PA) is associated with low cardiorespiratory fitness, which favors cardiovascular and other noncommunicable diseases. Additionally, it evidentially affects mental health. Considering the WHO PA guidelines, CrossFit® represents a versatile exercise program that combines aerobic and resistance training with mobility and could help reduce disease incidences among sedentary people. Yet, long-term CrossFit research is sparse. We conducted a nine-month intervention (≥2 CrossFit workouts/week) in 16 beginners (14 males, 35 ± 6.8 years, 180 ± 8.6 cm, 85. 5 ± 19.1 kg). As a primary endpoint, VO2max was assessed at baseline, four, and nine months. A repeated-measures ANOVA and Pearson correlation were conducted. Well-being was investigated by the WHO-5 Index pre- and post-intervention. For exploratory purposes, body composition and heart rate recovery (HRR) were tracked. In a second step, all males were categorized into two groups based on body fat percentage and analyzed by repeated measures ANOVA again. The main outcome was an 11.5% VO2max improvement with a large effect (p < 0.01, ηp2 = 0.27). Strong negative correlations between baseline VO2max and its progression after nine months (p = 0.006, r = −0.654) were found. Well-being increased by 8.7% (p = 0.024, d = 0.51). HRR improved both at 1 min (p < 0.05, ηp2 = 0.34) and at 5 min (p < 0.05, ηp2 = 0.27) post-exercise. Resting metabolic rate increased by 2.2% (p = 0.042). Analysis by group revealed improved HRR at 1 min (p < 0.05, ηp2 = 0.62) only for the “high body fat” group. This study reveals the potential of CrossFit to enhance physiological and psychological health in beginners. For more robust results, larger sample sizes with a higher proportion of women are needed.
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