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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