Exercise interventions
injuries
To familiarize the subjects, they were called to the gym 48 h before the program began. After a brief warm-up, the subjects were introduced to how to perform the exercises. Then they started practicing the exercises to familiarize themselves with the proper form and technique. The purpose of this familiarization period was to ensure the subjects understood how to correctly perform the exercises before the official start of the exercise program. This would help minimize errors and injuries during the actual program and allow the subjects to focus on implementing the exercises effectively. The training program for each group consisted of three training days per week for eight weeks (with 48 h of rest between each session). All training sessions started with a 10-minute(min) warm-up and stretching exercises, followed by a cool-down after finishing the exercises (During the final 5 min of each session, participants engaged in a cool-down period that included static movements targeting the larger muscle groups, lasting between 10 and 15 s per position and repeating each exercise 1–2 times). The exercise program was based on the recommendations of ACSM [The HIIT group engaged in high-intensity interval aerobic exercise, alternating brisk walking and running with two active recovery periods at a moderate pace. The participants ran three times per session for three min. Those who could not run were instructed to walk as quickly as possible. The intensity of the exercise was set at 80–90% of maximum heart rate (HRmax). An active recovery period was implemented to interrupt the high-intensity period, during which participants walked at a moderate pace for three min at 55–65% of their HRmax. The HRmax was estimated using the equation ((208 – age) ∗ 0.7). Evaluation of the outcomes was conducted at baseline and after the 8-week intervention concluded [The training program in the RT group consisted of two stages. In the first four weeks, the subjects performed various exercises such as leg press, chest press, front thigh, back thigh, side push, back lat, front arm, back arm pull, and two abdominal leg movements. Each exercise included three sets with eight to ten repetitions, and there was a 60-second rest period between sets. The intensity of the exercises was set at 75% of the subjects’ 1-repetition maximum (1-RM). After four weeks, the training program was modified. The subjects now performed eight repetitions of each exercise, with a rest period of 90 s between the sets. The intensity was increased to 80% of their 1RM. The resistance exercises followed a linear progression and the classic model, which involved starting with higher volume and lower intensity, and then gradually increasing the intensity while decreasing the volume [All exercises included in the study were evaluated for muscle strength using a one-repetition maximum test. Each individual was required to perform eight repetitions using only 50% of their one-repetition maximum, as determined by personal assessment. After a brief pause, they performed an additional three repetitions at increased intensity (70% of their one-repetition maximum). Following a 3-min rest, succeeding trials were executed with increased weights for one repetition until the highest weight lifted in a single effort was identified within three attempts, with interludes of 3–5 min between each trial [