Intensity-Modified Recreational Volleyball Training Improves Health Markers and Physical Fitness in 25–55-Year-Old Men

The present study is aimed at determining the effects of intensity-modified recreational volleyball training on health markers and physical fitness in healthy middle-aged men. Thirty-four healthy untrained men aged 25–55 years were randomized to either a modified recreational volleyball group (MRV, n = 17) or a recreational volleyball group (RV, n = 17). Both groups performed volleyball training twice a week over 12 weeks, with participants in MRV playing a modified game with higher intensity due to shorter breaks between rallies. The small to moderate improvements of both groups were observed in SBP (MRV g av = −0.50 [-0.67, -0.33] vs. RV g av = −0.37 [-0.55, -0.20]) to a similar extent ( p = 0.12). However, only the MRV significantly improved ( p < 0.001) the mean body weight ( g av = −0.35 [-0.52, -0.18]) and BMI ( g av = −0.39 [-0.56, -0.22]) to a moderate extent and the YYIR1 performance ( g av = 2.45 [2.22, 2.69]) to a large extent. Even though both groups significantly improved the rest HR, the mean change of rest HR was significantly greater in MRV as compared to the RV ( p < 0.001,   ŋ p 2 = 0.47). The study revealed that an intensity-modified type of recreational volleyball, involving shorter breaks between rallies, improves cardiorespiratory fitness and health markers for men aged 25–55 years.