Modern approaches to the development and structure of health-improving fitness training for middle-aged women

Aim. This study aims to develop a fitness program for women aged 40–55 based on modern fitness technologies. Materials and methods. This study involved 30 women from Francisk Skorina Gomel State University. A six-month training program consisted of three 60-minute training sessions per week. It was structured into three parts: a preparatory phase (posture-correcting exercises, stretching, and cardio warm-up), a main phase (Pilates, functional training, and high-intensity exercises), and a final phase (cooldown, static stretching, and relaxation). The program was adapted to participants’ individual needs. Its efficacy was evaluated using bioimpedance analysis, cardiovascular assessment, and interviews. Results. The study recorded reductions in body mass (5.0%), fat mass (8.9%), and total body water (9.6%). In contrast, active cell mass and skeletal muscle mass increased by 4.4% and 3.9%, respectively. The specific basal metabolic rate increased by 4.5%. Furthermore, improvements in cardiovascular parameters and the participants’ subjective well-being were noted. Conclusion. The fitness program was effective for improving physical fitness and health in middle-aged women and is recommended for broad application.