The One Where We Talk HIIT and SIT

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