The Effect Of Varying High-intensity Interval Training Style Warm-ups On Hemodynamic, Power, And Flexibility Responses

Abstract

PURPOSE: The purpose of this study was to examine the effectiveness of high-intensity interval training (HIIT) style warm-up on hemodynamic, power, and flexibility responses. METHODS: Twelve male subjects (age: 24.15 ± 3.1 yr. & weight: 78.78 ± 16.83 kg) completed the study. On the first day, initial screening, anthropometric measures, and familiarization with testing procedures were completed. There were a total of 6 randomized testing sessions (separated by at least 48 hours.). The testing sessions were as follows: 3-min warm-up session with 20 sec work followed by 10 sec (C1), 3-min warm-up session with 30 sec work followed by 10 sec (C2), 5-min warm-up session with 20 sec work followed by 10 sec (C3), 5-min warm-up session with 30 sec work followed by 10 sec (C4), 8-min warm-up session with 20 sec work followed by 10 sec (C5), and 8-min warm-up session with 30 sec work followed by 10 sec (C6). The warmup sessions included timed interval body weight squats. Hemodynamics (heart rate (HR) and systolic (SBP) and diastolic (DBP) blood pressure), a countermovement jump, and flexibility values were recorded before and after warm-up protocols. RESULTS: There was a significant duration*time interaction for flexibility (p<0.01) and vertical jump (p=0.02). Flexibility increased from pre to post for 3-min and 5-min warm-up conditions, however, decreased for 8-min warm-up conditions. Vertical jump increased for 3min conditions and decreased for 5-min and 8-min conditions. There were significant duration main effects for HR (p<0.03); time main effects for HR (p<0.01), SBP (p<0.01), and DBP (p<0.01); duration*time interaction for HR (p<0.01) and intensity*time interaction for SBP (p<0.04). CONCLUSION: The findings of the study indicate that a 3-min duration of HIIT style warm-up may be enough to physically prepare individuals to improve flexibility and vertical jump. In addition, the data also suggests that the required/recommended duration for the warm-up to prepare body may be shortened with HIIT style warm-up. Future studies should compare and contrast the efficacy of varying work to rest ratio of HIIT style warm-up with other warm-up protocols to determine the most effective warm-up protocol.