Welcome to the world of interval training! Two main types of interval training are SIT (Sprint Interval Training) and HIIT (High-Intensity Interval Training). These are forms of extremely intense training that involve short bursts of exercise that leave you breathing heavy and get your heart pounding. These challenging training techniques will push you to your max but you will reap huge benefits from them.
But what are the differences? Which style should you choose? In this post, we explore how each style works and their benefits!
1) Frequency
SIT: Because SIT is so strenuous it should not be done more than once per week to avoid overtraining and burning out.
HIIT: HIIT should also be integrated into your exercise routine cautiously. It is recommended that HIIT only be included once or twice per week at most.
2) Intensity
SIT: This is an all-out effort! In SIT training, you will be working out as hard as you can to bring yourself at or over your VO2 Max (the maximal amount of oxygen your body can use during intense exercise). This is called maximal/supramaximal exercise. In theory, you'll be out of breath and only be able to physiologically manage this intensity for a limited amount of time, hence the short bursts! Rest periods should be low to no intensity to fully recover before the next maximal effort.
HIIT: HIIT training is also very intense, but you don't want to go all out. Due to the length of most HIIT workouts, you need to be able to sustain a high level of intensity, and going all out will make it hard to complete the full workout without needing a more substantial rest. You should see your heart beat enter 80-95% your estimated maximal heart rate (220-age). Rest periods should be low intensity, active recovery such as walking or a light jog.
3) Time
SIT: In SIT, the “on” intervals involve pushing yourself all-out for about 30-90 seconds or even up to 2 minutes! In these intervals, you should be working to your maximal capacity before a longer period of rest which should be between 4-6 times longer than your exercise interval. For example, 30 seconds on should correlate with a 2-3 minute “off” period of low or no intensity. Be mindful that sprint intervals and working at maximal or supramaximal levels comes with an increased risk of injury and so rest periods should be considered carefully. As a beginner to SIT, it is recommended to include short exercise bursts with maximal rest to help your body ease into this type of training. As this style of workout becomes easier, exercise time can be progressively increased with a corresponding decrease in rest as tolerated.
HIIT: These workouts tend to last longer (20-60 minutes) than SIT, and intervals can range anywhere from seconds to minutes, though exercise intervals of 3-5 minutes are common. Exercise to rest ratios are usually 1:1, with an active recovery the same time as the exercise interval. This type of interval encourages the exerciser to sustain a high level of intensity throughout the workout as the active recovery keeps your heart and breathing rate up.
4) Benefits/Focus
SIT: SIT training focuses on improving the capacity of the anaerobic energy system and can really help you at the beginning of a race or that final couple seconds of a race where you push yourself as hard as possible to the finish line! This energy system does not require oxygen to make energy, and is primarily active when maximal efforts are required and at the onset of exercise for a short time before the aerobic system takes on most of the energy production using oxygen.
By performing short, high intensity work intervals, it targets the anaerobic system. Providing long periods of rest allows for the anaerobic system to restore necessary molecules to prepare for the next maximal intensity bout.
This training method can also be used to improve exercise economy which is how much energy (oxygen) is needed to move at a certain speed or generate a certain amount of power. Improving exercise economy means that you can move at the same speed with less consumption of oxygen, allowing your body to save energy for later on in the race when you need it for that last push. It can also mean that for the same amount of energy, you can run faster or increase your power output.
HIIT: Because HIIT has longer periods of work and shorter periods of rest, it challenges both anaerobic and aerobic systems. The bursts of high intensity followed by low intensity recovery keeps the intensity level raised for the duration of the workout. During each interval, the anaerobic system is dominant due to the high intensity efforts. The aerobic system becomes active once the body has had time to consume sufficient oxygen and is sustained throughout the workout as you get close and maintain your intensity near your VO2 max. This leads to improvements in aerobic fitness through an increased VO2 Max and allows you to sustain exercise at and near your VO2 max for longer periods of time.
HIIT also has many other benefits and can reduce blood pressure, improve cardiovascular health and improve insulin sensitivity to increase the amount of glucose used by the muscles. HIIT also helps reduce body fat without sacrificing muscle mass!
Now that you know a little bit more about SIT and HIIT training, will you try these styles out? Let us know in the comments!
Resources and Further Reading
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