The Effect of Varying High-Intensity Interval Training Style Warm-Ups on Hemodynamic, Power, and Flexibility Responses

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 warm-up 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 (pCONCLUSION: 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

Effects of Different Intensity and Duration of Warm-Up on Hemodynamics, Jump Power, and Flexibility

Tabata protocol (TP), usually consisting of eight to nine bouts of 20-sec of maximal exercise with 10-sec rest, is time-efficient intervention with both aerobic and anaerobic benefits. PURPOSE: This study investigated the effectiveness of different variation of TP as a warm-up procedure. METHODS: Twenty-five healthy subjects (13 females and 12 males) participated in this study. Participants performed 6 randomized exercise sessions separated by at least 48 hours. The exercise sessions involved 3-min (TP3-20:10; TP3-30:10), 5-min (TP5-20:10; TP5-30:10) or 8-min (TP8-20:10; TP8-30:10) consecutive bodyweight squats of either 20-sec workout with 10-sec rest (20:10) or 30-sec workout with 10-sec rest (30:10). Heart rate (HR), blood pressure (BP), thigh skin surface temperature (TT), vertical jump performance (VJ), and flexibility (F) were measured before and after execution of the protocols. Countermovement jump was used to measure VJ and sit-and-reach test was used for measuring F. RESULTS Two-way ANOVA demonstrated significant condition*time interaction (pCONCLUSION: The findings are suggestive of a decrease in F following a higher duration of exercise (TP8-20:10 and TP8-30:10). This may be ascribed to greater accumulation of metabolites (lactic acid, ammonia and hydrogen ion) in the working muscles, which may alter Type III and IV afferent neural activity to increase pain perception. Local tissue acidosis also stimulates bradykinin release, which may contribute to the transmission of nociceptive signals from skeletal muscle. Additionally, a higher duration of exercise may increase cortisol level that decreases the pain threshold level. Therefore, the decreases in flexibility may be explained by one or combination of metabolic, hormonal, and neurobiological changes stimulating the brain to inhibit the muscular response