Background and Aims Sedentary behavior and physical inactivity are associated with musculoskeletal disorders (MSD). Muscle and mobility enhancing training is recommended to promote musculoskeletal fitness and prevent MSD. A functional fitness program emphasizing the importance of musculoskeletal fitness is provided by CrossFit®. However, data from long‐term CrossFit® interventions assessing measures of musculoskeletal fitness in sedentary and inactive individuals does not exist. Methods Thi s prospective, controlled study investigates the effects of 6 months CrossFit® training (2×60 min/week) in inactive adults (in terms of <2 muscle or mobility enhancing training sessions per week) with predominantly sitting or standing occupations. 91 participants were initially assessed, 2 were excluded, 55 self‐selected for intervention (IG), and 34 for the control group (CG). Primary endpoint was a change in mobility (Functional Movement Screen score). Secondary endpoints were changed in strength (maximum isometric strength in kg; Dr. Wolff BackCheck®), and well‐being (WHO‐5 score). Key exploratory endpoints were changes in back‐issue measures (pain intensity, limitation, and frequency). Results 39 participants of IG and 31 of CG completed the evaluation after 6 months. The IG improved significantly more ( p < 0.001) compared with the CG in the FMS ( η ² = 0.58), trunk extension ( η ² = 0.46), trunk flexion ( η ² = 0.47), trunk lateral flexion left ( η ² = 0.41), trunk lateral flexion right ( η ² = 0.42), upper body push ( η ² = 0.4), upper body pull ( η ² = 0.25), hip extension left ( η ² = 0.18), and hip extension right ( η ² = 0.4). Change of WHO‐5 scores did not significantly differ between groups ( p = 0.55; η ² = 0.01). Exploratory analysis of back‐issue data showed a higher decrease for pain intensity, limitation, and frequency in the IG compared with the CG. Conclusion This study proves for the first time within the scope of a prospective, controlled study the broad benefits of CrossFit® in inactive adults doing predominantly sedentary work.
The purpose of this case report was to demonstrate how CrossFit (CF) as a workplace health intervention (WHI) led to long-term lifestyle changes and health improvements in an inactive, sedentary individual. Therefore, we analysed the case of a 41-year-old obese man (BMI: 41.3 kg/m2) with elevated blood pressure and poor fitness. To evaluate the factors that facilitated his behavioural change, we collected quantitative and qualitative data (from 2015 to 2022) and analysed it based on the COM-B framework. Given the already great training opportunities at his workplace, we assumed that improvements in capability and motivation led to behavioural change and maintenance. Essential for this behavioural change was the fact that CF combined health-promoting training with intrinsically motivating aspects which are typical for classic sports such as challenge, a feeling of competence, and social interaction. In conjunction with rapid fitness improvements (capability), a positive feedback cycle between capability, motivation, and behaviour developed which enabled physical activity to become habitual. As a result, blood pressure was normalized, BMI (32.9 kg/m2) and resting heart rate decreased (−20 bpm), and mobility (FMS score: +89%), strength (+14 to 71%), and well-being (WHO-5 score: +12%) increased. In conclusion, CF should be considered an effective, efficient, and safe WHI with great potential for behavioural changes and maintenance.
Background The MedXFit-study analyzed whether CrossFit® (CF) as a workplace health intervention (WHI) motivates inactive, sedentary employees to long-term training participation in order to improve health and fitness. Method The study followed a prospective, controlled intervention design and was registered on ClinicalTrials.gov with the trial number NCT05109286. Fifty-five and 34 participants in the intervention (IG) and control group (CG) were measured at baseline (t0), 6 months (t1), and 12 months (t2). Civilian and military members of the University of the Bundeswehr Munich (UniBw M) with a predominantly sedentary occupation who performed less than two strength and/or flexibility training sessions per week were included. While the IG attended CF training twice a week for 60 minutes, the CG was free to use the extensive fitness classes and facilities of the UniBw M (including yoga, spinning, aqua fitness) during working hours. Whether CF contributed to long-term behavioral change was determined by training adherence and evaluated based on the COM-B framework. This framework explains the occurrence of a target behavior via interactions between capability, opportunity, and motivation. Additionally, mobility, maximum strength, and well-being (WHO-5) were measured and analyzed for group differences using a mixed ANOVA. Back issues were assessed exploratively and analyzed by Mann-Whitney-U-test. Results Twenty-nine participants of the IG and 28 of the CG completed the study. Dropouts were primarily extrinsically motivated (extrinsic: IG = 16, CG = 5; intrinsic: IG = 10, CG =1), resulting in a non-adherence of 22%. After 12 months, participants of the IG completed 79.3 (± 19.3) CF training sessions on average. All participants of the IG stated that they would continue training after the study. Although participants benefited from great opportunity, behavioral maintenance was mainly driven by positive interactions between behavior, motivation, and capability. In terms of capability we found significant improvements in mobility (ⴄ² = .61), maximum strength (ⴄ² = .36 to ⴄ² = .62), back problems (pain intensity: r = .4; pain frequency: r = .35), and subjectively perceived movement competence. Conclusion CF proved to be an effective, long-term motivating training concept for inactive, sedentary employees and should be given greater consideration in the context of WHI.
Insufficient physical activity (PA) is associated with low cardiorespiratory fitness, which favors cardiovascular and other non-communicable diseases. Besides, it evidentially affects mental health. Considering the WHO PA guidelines, CrossFit® represents a versatile exercise program, combining aerobic and resistance training with mobility and could help lowering disease incidences among sedentary people. Yet, long-term CrossFit research is sparse. We conducted a nine-months intervention (≥ 2 CrossFit workouts/week) in sixteen beginners (14 males, 35 6.8 years, 180 8.6 cm, 85. 5 19.1 kg). As primary endpoint, VO2max was assessed at baseline, after four, and nine months. A repeated-measures ANOVA and pearson correlation were conducted. Well-being was investigated by WHO-5-index pre- and post-intervention. For exploratory purpose, body composition was tracked. Main outcome was an 11.5 % VO2max improvement with large effect (p < .01, η_p^2 = .27). Strong negative correlations between baseline VO2max and its progression after nine months (p = .006, r = -.654) were found. Well-being increased by 8.7 % (p = .024, d = .51). Body composition improved without statistical significance. Resting metabolic rate increased by 2.2 % (p = .042). This study reveals the potential of CrossFit to enhance physiological and psychological health in beginners. For more robust results, bigger sample sizes with higher proportion of women are needed.
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