Sprint interval training, or SIT, is actually a sub-type of HIIT but differs drastically in a few ways. In SIT, the intervals of higher intensity training consists of all-out sprints where you are giving 100% of your effort. Because of this extreme intensity, the duration of these intervals is very short, typically lasting anywhere from 15 seconds to 1 minute each depending on the overall workout and fitness level of the individual participating in the activity.
Differences Between SIT and HIIT
Though both SIT and HIIT are sub-types of HIIT, they differ in a few key ways. First, in SIT, the intervals of higher intensity training consists of all-out sprints where you are giving 100% of your effort. Second, because of this extreme intensity, the duration of these intervals is very short.
An Overview of Sprint Interval Training
Sprint interval training, or SIT, is a type of high-intensity interval training. The main difference between SIT and other types of HIIT is that the intervals of higher intensity training in SIT consist of all-out sprints where you are giving 100% of your effort. Because of this extreme intensity, the duration of these intervals is very short.
The Benefits Of Sprint Interval Training
Sprint interval training has been shown to be more effective than HIIT in a few ways. First, it is more efficient in terms of time commitment. A study showed that just two minutes of SIT per week was as effective as five hours of HIIT per week in terms of VO2 max (a measure of aerobic fitness). Second, SIT has been shown to be more effective than HIIT in terms of improving insulin sensitivity. This is important because insulin resistance is a major factor in the development of type 2 diabetes. Finally, a recent study published in the Journal of Physiology found that SIT improved post-exercise appetite suppression better than HIIT or steady-state cardio.
While both methods are proven to be very effective for weight loss and aerobic fitness improvement, there are some situations where one might work better for you than another. For example, if you’re pressed for time or have an injury preventing you from doing higher intensity exercise, then sprint interval training may be your best option.
The Importance Of Recovery When Doing Sprint Intervals
When doing any type of interval training, it’s important to allow your body to recover properly in between sets. This is especially true for sprint interval training, as the intensity is so high. Recovery allows your body to repair any damage done during the sprints and prepare for the next set. Without proper recovery, you will not be able to give 100% effort during the next set, which will decrease the overall effectiveness of the workout.
How To Do A Typical Sprint Session
A sprint interval training session typically consists of a warm-up, followed by several sets of all-out sprints, separated by active or passive recovery periods. The number of sets and reps will vary depending on your fitness level and goals, but generally, you want to push yourself as hard as you can for each sprint. After the last set, cool down with a light jog or walk.
When To Use SIT Over Other Types Of Workouts
- If your goal is to improve your cardiovascular fitness and you don’t have a lot of time to dedicate to working out, sprint interval training may be a good option for you.
- SIT can also be a good choice if you’re looking for a workout that is less monotonous than other types of cardio, such as running on a treadmill or elliptical trainer.
- One final reason to choose SIT over other types of workouts is if you want an intense workout but are limited by injuries or pain in certain areas (i.e., knees).
- In these cases, the bursts of high intensity effort with short recovery periods will allow you to get in a great workout without putting any additional stress on injured body parts!
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