High-intensity interval training (HIIT) consists of sets of short intermittent bouts of intense physical activity interspersed with brief rest periods at low-intensity exercise. Sprint-interval training (SIT) is a sub form of HIIT which is characterised by short interval durations of around 30 seconds, which are performed at maximal intensity and separated by longer rest periods of 4 minutes.
It can certainly compete with HIIT. And what’s more by utilising maximum effort intervals, SIT can even shave time off of your routine, while assisting you to build muscle.
This is because you’re working out at the highest intensity possible. Going from giving 90% effort to 100% effort isn’t easy and is very demanding on your body. As you increase the intensity, the advantages increase almost exponentially.
SIT allows you to put in greatest effort, in minimum time, for the best results. As well, you’re going from one extreme to the other extreme and then back again. Where a HIIT workout will spend the whole time at an intensity anywhere between 3 to 8, SIT spends it at a 0 or a 10. This massive jump in intensity is what allows it to create such a bigger stimulus.
What Are The Advantages Of Sprint Interval Training?
SIT is a phenomenal workout to include in an advanced fitness routine. It gives you the opportunity to put in maximal effort in a minimum amount of time. In addition, it’s a great way to boost athletic performance as well as aerobic and anaerobic fitness.
“Anaerobic fitness” refers to activities which are generally of short length and high intensity. During this kind of activity, your body breaks down glucose, or sugar, for energy without utilising oxygen. SIT is an anaerobic activity. Meanwhile, the term “aerobic fitness” refers to activities which raise your heart rate – as well as breathing – for a sustained period of time. Examples are walking and jogging.
In a study of previously inactive participants, 14 people aged between 40 and 50 and 14 people aged between 20 and 30 performed four to six 30-second all-out sprints with four minutes of active recovery in between. After doing this workout three times per week for four weeks, both age groups had improved anaerobic and aerobic fitness.
How To Do Sprint Interval Training
Stretch Your Muscles Dynamically Before Beginning Your Workout
Dynamic stretches are done in motion. They will assist get your joints and muscles acclimated to the movement that they are going to be doing. Do shoulder shrugs, arm circles, leg swings, arm crossovers, alternating toe touches, ankle bounces, walking lunges, side bends as well as spinal rotations.
Do A Light Warm-Up
Do a light warm-up in order to increase your core body temperature as well as further loosen up your connective tissue. March in place with high knees. Alternatively, walk at a fast pace for two to three minutes.
Run The Intervals
Run your intervals. Mark off a space where you are running that is 36 to 45 metres long. After performing your warm-up, come to this location and sprint as hard as you are able to for the entire distance. Jog back to your beginning point and then sprint again. Do this sequence again five to six times.
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