The NASM-CPT Podcast: The One Where We Talk HIIT and SIT
In this episode, Rick discusses the differences in Sprint Interval Training (SIT) and High Intensity Interval Training (HIIT) and the benefits of both including:
- Time efficiency
- Health and fitness benefits
- Aerobic and anaerobic performance
- Better fat oxidation
- Lower blood pressure
- Increased insulin sensitivity
- Optimized hormonal responses
- Weight loss
- Decreased in abdominal weight
- Increased EPOC
That’s an impressive list and by no means exhaustive.
HIIT work to rest ratio is often seen as 1:1, 1:2, and 1:3.
Sprint interval training involves an all-out effort for shorter durations and longer rest. SIT work to rest ratio is often seen as 1:8 with some researchers indicated that rest is still too short! The following workout may be seen during SIT:
- 30:240 (4×30 s bouts, 240 s [4 mins] recovery);
- 15:120 (8×15 s bouts, 120 s [2 mins] recovery);
- 5:40 (24×5 s bouts, 40 s recovery)
(Islam et al, 2017)
This episode contains quite a bit of research (thank you Dr. Brian Oddi) and shows empirically that the calories expended in HIIT and Sprint versus moderate-intensity training can provide increased weight loss from abdominal and visceral fat stores. Tune in and see what all the buzz is about with HIIT and Sprint training.
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