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

Authors

Nelson Wise, The University of Texas Rio Grande ValleyFollow
Orlando Cepeda, The University of Texas Rio Grande Valley
Klarissa Ybarra, The University of Texas Rio Grande Valley
Brenda Palma, The University of Texas Rio Grande Valley
Brianna Lopez, The University of Texas Rio Grande Valley
Manuel Nunez, The University of Texas Rio Grande Valley
Ezra Meza, The University of Texas Rio Grande Valley
Alexandria Hinojosa, The University of Texas Rio Grande Valley
Amanda Hankins, The University of Texas Rio Grande Valley
Murat Karabulut, The University of Texas Rio Grande ValleyFollow

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 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.

Recommended Citation

Wise, Nelson; Cepeda, Orlando; Ybarra, Klarissa; Palma, Brenda; Lopez, Brianna; Nunez, Manuel; Meza, Ezra; Hinojosa, Alexandria; Hankins, Amanda; and Karabulut, Murat (2019) "The Effect of Varying High-Intensity Interval Training Style Warm-Ups on Hemodynamic, Power, and Flexibility Responses," International Journal of Exercise Science: Conference Proceedings: Vol. 2: Iss. 11, Article 13.
Available at: https://digitalcommons.wku.edu/ijesab/vol2/iss11/13