Effectiveness of a three-month fitness training program for 40–54-year-old women

Abstract

The development of fitness technology aimed at addressing health maintenance and improvement challenges requires evidence-based results to demonstrate their effectiveness for specific populations. Purpose: The aim of this study is to investigate changes in body composition in mature women after a 3-month fitness program "MyHealth". Materials and methods: A total of 31 women aged 40–54 participated in the "MyHealth" fitness project. The program lasted 3 months, with sessions held three times per week, each lasting 60 min. All participants underwent body composition and segment assessments using the InBody 770 body composition diagnostic system. The assessment was performed twice: 1–4 days before the program began and 1–4 days after its completion. Results: After the fitness program, participants exhibited a trend toward reduced weight and body mass index. Notably, there was a statistically significant increase in skeletal muscle mass by 9.6% (p = 0.02) and a decrease in fat tissue content by 13.4% (p = 0.05). The ratio of skeletal muscle mass to fat tissue mass also significantly increased by 24.0% (p = 0.05). Additionally, after completing the program, the participants showed a statistically significant increase in the relative protein content in the body by 8.6% (p = 0.05) compared to initial values. A reduction in the asymmetry between the upper and lower body was observed, with a shift in favor of the upper body relative to the lower (p = 0.03). A significant decrease in the absolute fat mass of both the left and right legs by 13.5% (p = 0.05) was also recorded. Conclusions: The three-month implementation of the MyHealth program in mature women resulted in a decrease in body fat, alongside an increase in relative muscle mass and protein content. These changes enhance the motivational aspect of engaging with fitness technologies. The findings support recommending the MyHealth fitness project for body shaping and weight loss in mature women.