In case you’ve dabbled in health in recent times, you’ve doubtless encountered the idea of high-intensity interval coaching, or HIIT. This strategy to figuring out entails alternating quick bursts of train with transient durations of restoration.
However have you ever heard of SIT exercises?
Regardless of the title, SIT doesn’t revolve round sitting down (as a lot as we want it did). But it surely’s an strategy to health that may have nice outcomes in your well being and longevity.
Under, consultants break down what SIT exercises entail, the advantages of this sort of train and what it’s best to take into accout if you wish to incorporate it into your health routine.
What’s a SIT exercise?
“SIT stands for sprint interval training,” Laura Morris, a licensed private coach and diet advisor, advised HuffPost. “It is a workout that involves short, high-intensity bursts of exercise followed by a longer period of rest.”
Many several types of train might be tailored into SIT exercises, together with working, biking, battle ropes, wall balls, rowing and swimming. Different widespread modalities are body weight workout routines like burpees, bounce squats, pushups and mountain climbers.
“Unlike traditional cardio that keeps you at a steady pace, SIT focuses on maximizing intensity for brief intervals, often lasting 20-30 seconds,” mentioned health and wellness coach Kylie Larson. “The rest interval should be long enough for you to recover completely so you can attack the next interval with the same intensity.”
She famous {that a} typical SIT session would possibly begin with a five-minute warmup with mild cardio like brisk strolling or biking. Then, you’ll dash at your most effort for 20-30 seconds utilizing your modality of alternative and get better with one to 2 minutes of low-intensity motion or relaxation.
This sprint-recovery cycle repeats for a minimum of 4 rounds, although you may construct as much as 10. Then, you may calm down with mild exercise or stretching.
“It’s designed to push your limits during the sprint phases, allowing you to blend fitness results with increased power output and athletic performance,” mentioned Scott Brown, the vp of health at Orangetheory Health.
“SIT is similar to HIIT in that periods of higher intensity are offset with periods of rest, both with the goal of inducing high-quality and high-output work during the high intensity,” he added. “The main difference is that HIIT does not necessarily mean ‘as fast as possible.’ It simply means high intensity. SIT protocols are designed to focus on top-end speeds.”
What are the advantages of SIT?
“SIT workouts are powerhouse workouts with incredible benefits for your fitness, health and building resilience,” Morris mentioned. “Athletes of all backgrounds use SIT workouts to enhance their abilities.”
As with train basically, dash interval coaching is nice in your cardiovascular well being.
“When your heart and lungs work hard, you increase your VO2 max ― your body’s ability to use oxygen ― thus increasing your cardiovascular fitness,” Morris defined. “The bursts of effort in SIT workouts improve circulation, which benefits both your heart and your brain. It’s been linked to reduced risks of cardiovascular disease and better cognitive function.”
She added that this sort of health might help construct muscular energy and endurance as properly.
“Sprint intervals activate your fast twitch muscle fibers, also known as Type 2b muscle fibers,” Morris defined, noting that these muscle fibers are necessary for energy, pace and athletic efficiency.
“For those training for half and full marathons, adding SIT is an often-overlooked training tool that, when applied properly, can unlock the ability to sustain higher speeds at lower heart rates,” Brown mentioned.
SIT might help with quick distance working, in addition to marathon racing.
“Unlike traditional interval training, SIT demands maximum intensity during these sprints, which helps me build explosive power, improve my anaerobic threshold, and increase my overall running efficiency,” mentioned health coach and movie star coach Kollins Ezekh. “For my marathon prep, I often do track sprints, hill sprints, or treadmill sprints to simulate the effort required on race day.”
SIT exercises can assist muscle retention, which is especially useful for individuals in menopause.
“The high-intensity nature of sprints stimulates muscle fibers and growth hormone response, helping you maintain or even build lean muscle mass ― a crucial factor as muscle loss accelerates during perimenopause,” Larson mentioned.
Such a health can even enhance your metabolism.
“SIT improves mitochondrial function and increases your post-exercise oxygen consumption, meaning you burn more calories even after your workout is done,” Larson mentioned, noting that this sort of health helps your cells extra effectively convert meals into power.
One other profit is enhanced insulin sensitivity. Morris pointed to analysis that discovered SIT can enhance your physique’s means to manage blood sugar ranges and famous that it could actually thus “reduce the risk of type 2 diabetes and improve overall metabolic health.”
Past the bodily advantages, this difficult strategy to train can even enhance your psychological toughness.
“Pushing through those intense sprints helps build resilience, focus and confidence in your ability to tackle challenges,” Morris mentioned.
Alternating quick bursts of all-out effort and low-intensity restoration makes for an extremely environment friendly exercise as properly.
“It’s a great way to build strength and power while saving time ― a huge plus for anyone with a busy schedule,” Brown famous. “What’s also great about it is that it’s accessible to anyone with both low-impact and high-impact options, and you don’t have to be an elite athlete to reap the benefits.”
LumiNola by way of Getty Photos
Are there any downsides?
“Sprint interval training is an excellent workout, but it can come with some challenges,” Morris famous. “With all high-intensity workouts, there is an increased risk of injuries, especially without proper form, warmups or recovery. Overtraining, mental burnout and plateaus can occur if your workout schedule isn’t managed properly.”
As a result of SIT is so bodily demanding, she beneficial that individuals with well being points seek the advice of with a medical supplier earlier than beginning this sort of high-intensity train for the primary time.
“While excellent for cardiovascular health and fat loss, SIT isn’t ideal for building muscle mass and may exacerbate stress or fatigue if the body isn’t well-rested,” Morris added.
Forgetting to construct in enough relaxation and restoration can due to this fact be a crucial error.
“SIT can be incredibly taxing on your nervous system,” Brown defined. “When working with high-end athletes, I learned a few tricks to monitor their times against their best. As soon as they fell below a certain threshold, we would stop the session to preserve energy and avoid overuse.”
Coronary heart charge monitoring can even enable you to guarantee correct pacing and keep away from overtraining.
“This is not a beginner workout ― in fact, it is not an intermediate workout,” mentioned Denise Chakoian, a licensed private coach and founding father of CORE Cycle.Health.Lagree. “Someone needs a good baseline to avoid injury and overdoing a particular exercise or exercises in an ‘all out’ method.”
Principally, if you happen to by no means cycle or do field squats, don’t begin doing these workout routines with a SIT exercise.
“The benefits of this kind of fitness would be for someone that is already conditioned, and has already been training for a while to build themselves up to do a workout like this,” Chakoian mentioned. “This would be for a more advanced training session.”
You danger getting damage if you happen to don’t begin with smaller and slower exercises geared towards freshmen.
“SIT is incredibly effective but also intense, so it’s essential to approach it thoughtfully,” Brown emphasised. “Typically, I would reserve this specific interval training style for those with a fitness base already established and performance athletes. It is safer and more beneficial with that solid base fitness established in both your cardiorespiratory system and your musculoskeletal system.”
Right here’s what else it’s best to know earlier than making an attempt SIT exercises.
“SIT workouts are a fantastic way to increase your fitness, tone up and challenge your athletic abilities, and they are one of my favorites to incorporate for increasing athletic performance,” Morris famous.
If you wish to make SIT a part of your health routine, she suggested beginning with an exercise you already take pleasure in.
“Do you love to cycle? Try adding in sprint intervals on your bike,” Morris defined. “Love body weight exercises? Add in four rounds of 30-second mountain climbers at max effort, resting for one minute between sets.”
The secret’s to begin slowly and progress progressively. If diving in with 20-30 seconds of all-out depth is an excessive amount of, start with shorter sprints, longer relaxation durations and fewer rounds in the beginning.
“Think of it as an introduction period to SIT workouts,” Morris mentioned. “Allow your muscles and mind to understand the intensity and rhythm of this type of workout. As your fitness improves, gradually increase intensity, duration and number of intervals.”
Begin every set slowly with a correct warmup as properly. Simply 5 to 10 minutes of sunshine jogging or biking can put together your muscle groups for the large sprints.
“Focus on form ― proper technique is key to avoiding injury, especially during all-out sprints,” Larson mentioned. “And listen to your body. It’s normal to feel breathless during sprints, but stop if you experience dizziness or pain.”
Bear in mind there’s a distinction between discomfort and ache.
“Discomfort in exercise is a sign of growth, as it lets you know you are pushing beyond your comfort zone,” Morris mentioned. “If you experience high amounts of pain in your muscles or joints, back off from the intensity and let your body recover.”
Between sprints, it’s best to all the time take one to 3 minutes to relaxation or get better with low-intensity motion. The upper the depth, the longer relaxation interval wanted.
“As your heart, lungs and muscles become more efficient, you can increase intensity and speed and decrease rest time,” Morris defined. “But rest is probably the most important component to seeing gains with SIT workouts. Think of recovery as the time you actually get stronger and repair.”
Don’t overlook to include full relaxation days as properly.
“Allow your body to recover by spacing SIT sessions one to two days apart,” Larson beneficial, including that one or two SIT classes per week is enough. “You can add these short sessions to the end of a lifting day, but this can also be a stand-alone workout.”
As a result of this type of coaching is so intense, she additionally suggested consuming quick-digesting meals that may provide a quick power hit earlier than your SIT exercises. Fruits like bananas and dates are a great possibility. Do not forget that diet is a part of the larger image of health.
“Healthy lifestyle habits are key to making the most of SIT workouts,” Morris emphasised. “Support your body outside your workouts with adequate sleep, hydration and a nutrient-dense diet. These factors are essential for maximizing the benefits of SIT.”
