Effects of TABATA-based Core Training by a Redcord Suspension System on Core Muscle Activation and Physical Fitness in College Students

This study investigates the effects of a combined Redcord suspension system and TABATA interval training program on deep core muscle strength and overall physical fitness in sedentary university students.

This study included 15 healthy university students (6 males, mean age, 21.3±2.31 years; 9 females, mean age, 20.56±0.68 years) who reported a sedentary lifestyle characterized by prolonged periods of sitting or lying down with minimal physical activity. The participants underwent a 10-session TABATA-based core muscle training program using the Redcord suspension system over a four-week period. Each core training session consisted of eight core exercises performed in three sets, totaling approximately 25 minutes. A comprehensive assessment of physical fitness and core muscle function was conducted, encompassing sit-ups, standing long jump, sit-and-reach, a 3-minute step test, core muscle strength and endurance, as well as core muscle thickness and preferential activation ratio (PAR) of the transverse abdominis (TrA), internal oblique (IO), and external oblique (EO), measured through ultrasonography both pre- and post-training.

Regarding physical fitness, the training program yielded significant enhancements in standing long jump, sit-ups, and endurance index, alongside notable improvements in core muscle endurance and strength (p 0.05).The study found no significant changes in thickness of EO, IO and TrA, but a significant increase in PAR of IO during abdominal drawing-in maneuvers (p 0.05), indicating improved deep core muscle control. However, there was also an increase in EO activation, suggesting that further refinement of the training program may be needed.

Training with the TABATA-based core training by using Redcord system was effective in enhancing physical fitness and core muscle function in university students with sedentary lifestyles. However, while the program successfully increased the PAR of IO, it also led to an increase in EO activation. This suggests that further refinement of the training program may be necessary to optimize deep core muscle control and avoid potential imbalances.

The results highlight the benefits of incorporating Redcord suspension system training with TABATA intervals for improving physical fitness and core strength in sedentary individuals.