The One Where We Talk HIIT and SIT
<p>In this episode, Rick discusses the differences in Sprint Interval Training (SIT) and High-Intensity Interval Training (HIIT) and the benefits of both including:</p><p>- Time efficiency</p><p>- Health and fitness benefits</p><p>- Aerobic and anaerobic performance</p><p>- Better fat oxidation</p><p>- Lower blood pressure</p><p>- Increased insulin sensitivity</p><p>- Optimized&nbsp;hormonal responses</p><p>- Weight loss</p><p>- Decreased in abdominal weight</p><p>- Increased EPOC</p><p>That's an impressive list and by no means exhaustive.</p><p>HIIT work to rest ratio is often seen as 1:1, 1:2, and 1:3</p><p>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:</p><p>•(1)30:240 (4×30 s bouts, 240 s [4 mins] recovery);</p><p>•(2) 15:120 (8×15 s bouts, 120 s [2 mins] recovery);</p><p>•(3) 5:40 (24×5 s bouts, 40 s recovery)</p><p>(Islam et al, 2017)</p><p>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&nbsp;fat stores. Tune in and see what all the buzz is about with HIIT and Sprint training.</p><p><br></p><p><em><strong>Get 20% off your order now by calling 800-460-6276 or visiting </strong></em><a href="https://www.nasm.org/?utm_source=podcast&amp;utm_medium=referral&amp;utm_campaign=organic&amp;utm_content=OveractiveUnderactive2"><em><strong>NASM.org</strong></em></a><em><strong>, and using the code Podcast 20.</strong></em></p>--- Send in a voice message: https://anchor.fm/nasm-cpt/message
The NASM-CPT Podcast With Rick Richey
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Show Notes
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:
•(1)30:240 (4×30 s bouts, 240 s [4 mins] recovery);
•(2) 15:120 (8×15 s bouts, 120 s [2 mins] recovery);
•(3) 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.
Get 20% off your order now by calling 800-460-6276 or visiting NASM.org, and using the code Podcast 20.
--- Send in a voice message: https://anchor.fm/nasm-cpt/message