What is SIT?
Sprint interval training refers to exercise routines where you run as hard as you possibly can (or nearly as hard) for a short time, typically 30 seconds. A SIT workout usually looks something like this:
Run 30 seconds as hard as you can.
Repeat the above steps anywhere from four to 10 times.
The benefits of SIT include improved running economy (basically, your body gets more efficient at the running motion) and improved time in running races. SIT has not been found to increase your VO2max any better than steady-state training, or any better than HIIT. For example, this study found no significant difference in VO2max between SIT training and a control group that did steady state training (both improved), but it did find that the SIT group was better at sprinting. Not surprising, when you think about it.
Here is some data from a recent SIT workout I did. I wanted to get in five miles for the day, so I warmed up for 15 minutes and cooled down for about the same, and in between I did 10 intervals of 30 seconds each, with three minutes’ recovery. (I thought about doing four minutes, but I only had about an hour to get that workout in, so I opted to be a bit more efficient.) The sprints were hard, but the recovery gave me plenty of time to feel ready to go again.
Credit: Beth SkwareckiHIIT stands for high intensity interval training, and it includes all kinds of different interval schemes. Here are some of the “classic” HIIT workouts from the scientific literature:
Tabatas: Four minutes of 20-second all out sprints, with just 10 seconds between each one. These, too, were originally done on a bike, and you do the whole block once, not multiple times.
Scientific articles that review the results of HIIT tend to have trouble coming up with a definition, since the term has been used so many different ways. This study has a table with examples, including the ones above, plus basketball players’ shuttle runs and swimmers’ 50-meter intervals. This one defined HIIT as anything where the work intervals were four minutes’ duration or less.
Is SIT or HIIT better for fat loss?
Neither is better. SIT is a type of HIIT, anyway. If you want to change your body composition, the exact type of exercise doesn’t matter much, as long as you are doing some kind of strength training to preserve or build muscle. The difference between your calorie intake and your calorie burn is what determines how much fat you lose. It doesn’t really matter how you burn your calories.
The term “SIT” is being misused on social media
SIT should be a little easier to understand than HIIT, since it’s one specific family of workouts. But as I browsed TikTok and other social media, I found people using SIT to refer to non-SIT protocols like 20 seconds work, 10 seconds rest, for five rounds. That’s not SIT at all. I also found a “SIT” workout that involved 20 seconds of kettlebell swings, 20 seconds of thrusters, and 30 seconds of burpees. That’s not even sprinting! Take all these social media workouts with a grain of salt, especially when they make big promises about weight loss or muscle gain. SIT isn’t some magic secret to getting a fitness influencer body; it’s just a nice, intense workout that benefits your running.
Hence then, the article about how sprint interval training compares to hiit and how to do it was published today ( ) and is available on Live Hacker ( Middle East ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
Read More Details
Finally We wish PressBee provided you with enough information of ( How 'Sprint Interval Training' Compares to HIIT (and How to Do It) )
Also on site :