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.

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