22 min listen
The One Where We Talk HIIT and SIT
The One Where We Talk HIIT and SIT
ratings:
Length:
24 minutes
Released:
Dec 12, 2019
Format:
Podcast episode
Description
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
- 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
Released:
Dec 12, 2019
Format:
Podcast episode
Titles in the series (100)
The Listener Question Episode: <p>In this episode, Rick doesn't just focus on one topic but covers several questions that listeners have submitted over the past few months. Here are a few questions that get addressed during this episode:</p><p>"Help me better understand the planes of motion?"</p><p>"If a client shows knee valgus, do I have them SMR the overactive muscles before heading into the workout and before the beginning of each session?"</p><p>"Do you think it is OK to have more than one niche?"</p><p>"Do you guys have a podcast geared toward your other certifications yet?"</p><p>"Can we get some episodes on breathing?"</p><p>I hope answering multiple questions in one episode is helpful and please let us know if you have any questions you would like us to answer.</p>--- Send in a voice message: https://anchor.fm/nasm-cpt/message by The NASM-CPT Podcast With Rick Richey