
2.2. Strength training protocol
muscle contraction
During the intervention period, all participants performed 30 minutes of strength training, 3 times per week (Monday, Wednesday, and Friday) for 8 weeks at the Jangan University fitness gym. Each exercise program included an additional 5 minutes of warm-up and cool-down periods, with a rest time of 30 seconds between each set. For the first 2 weeks, the training focused on the core muscle stabilizing exercise, and for the remaining 6 weeks, the training was mainly intended to strengthen the core muscles. More specifically, the first 2 weeks focused on controlling core muscle contraction and relaxation with open kinetic exercises. Then, we gradually increased the exercise intensity with closed kinetic exercise, such as a plank for the period from the 3rd to 5th weeks. Finally, the 6th to 8th weeks of the exercise program were used for more functional exercises, such as mini squats, to incorporate and maximize the related core muscle function. Exercise intensity was adjusted based on the Borg category ratio (CR)-10 scale.