HIIT & SIT

HIIT - High Intensity Interval Training is a form of exercise that involves short bursts (45 seconds up to a few minutes) of near max effort (85-90%) followed by periods of an equal amount of rest or low-intensity exercise.

SIT - Sprint Interval Training is a form of HIIT. SIT consists of very short (30 seconds or less) all out effort sprint intervals followed by longer periods of rest and recovery.

Yes, both are painful and uncomfortable. They get us breathing hard and our working muscles burning. But it’s worth it. A short time in the pain cave for massive benefits.

HIIT & SIT can help prevent us from slowing down as we age. The benefits of HIIT include:

• Improved VO₂ max = the strongest predictor of cardiovascular fitness and longevity

• Increased stroke volume = a stronger, more efficient heart

• Better insulin sensitivity = improved blood sugar control and metabolic health

• Fast-twitch fiber recruitment. This is key for strength, power, and maintaining muscle mass as you age

• Increases lean muscle mass and reduces fat mass in a relatively short amount of time

• Hormonal benefits. Stimulates anabolic pathways that protect lean mass and bone density

• Improved Brain Health = positive effects on mood, anxiety, depression, and memory.

Here are a couple of examples of HIIT workouts (remember to warm-up well and cool down):

HIIT Workout: 4 x 4 minutes as 2 minutes @ 85-90% effort, 2 minutes easy.
Or you can do like my 79 year old Dad does: 1 minute walk as fast as you can followed by 2 minutes slow easy walking. Repeat 2-5 times.

SIT Workout: 4 x 30 seconds all-out, 2-3 minutes recovery

Want to do HIIT and SIT but don’t know where to start? Join our Core & HIIT fitness class. You’ll get a movement analysis, coaching, and a personalized workout to match your goals. All in a supportive and fun environment.

We must thank Stacy Sims for all this great information. Check out her book Next Level if you want to learn more.