Effects of submaximal interval training on anthropometric measurements, endurance, and flexibility of lower back and hamstrings in healthy individuals with a sedentary lifestyle.

OBJECTIVE

To determine the effects of submaximal interval training on anthropometric measurements, endurance, and flexibility of lower back and hamstrings in people with sedentary lifestyle.

METHODS

A quasi-experimental design was employed in this study involving 20 sedentary participants (12 females and eight males mean age: 27.20±8.48. The study conducted at Physical Therapy gym Khyber Medical University Peshawar from January 2019 to June 2019. Over four weeks, participants underwent a submaximal interval training program, comprising treadmill walking or running at 70-80% of their maximum heart rate for one minute, followed by one minute of active recovery conducted three time weekly. Assessments comprised of endurance VO2 max using the Bruce Protocol, flexibility of the lower back extensors and hamstring muscles through the Young Man Christian Association (YMCA) sit and reach test, body mass index (BMI) and waist-hip ratio (WHR).

RESULTS

The submaximal interval training intervention yielded significant improvements in endurance VO2 max, (p=0.001), flexibility (p=0.001) and BMI (p=0.016). However, the waist-hip ratio did not show any significant changes, mean pre-score (0.83±0.95) remaining the same in the post-score (0.83±0.93) (p=0.64).

CONCLUSION

The submaximal interval training intervention demonstrated a high level of tolerance, as evidenced by a remarkable adherence rate of 91% among participants. Moreover, this training approach exhibited significant enhancements in various physical parameters.