High Intensity Interval Training Method and The Flexibility Effects on Increasing VO2max and Lactate Threshold

The volume of exercise in swimming is usually very high when compared to the relatively short competition time, the flexibility of one component of the physical condition, the HIIT method that has high intensity, repetition, and short rest period, have been shown to improve performance in a relatively short training period. This study aims to look at the effects of a combination of HIIT method and the flexibility of shoulder & hip on increasing LT and VO2max. This study is using experimental method with the randomized pre-test–post-test control group design on 16 competitive swimmers This study trial was carried out for 3 weeks. The 12 min Cooper Test (swimming) is used to get VO2max (yd) data, while the 7×200 m Step Test is used to get the LT data. Measurement were made twice (baseline/0 week and 3rd week). The results of this study show that HIIT method and the flexibility of shoulder & hip increased significantly (p<0.05) on VO2max (38.69±33.19), and the LT in the control group increased significantly (p<0.05). However, there was no significant increase on (P>0.05) LT (0.73±0.89) in the experimental group. The combination of HIIT method and the flexibility of shoulder & hip can increase VO2max. Keywords—HIIT, Lactate Threshold, VO2max