Short sprint interval training, also known as SIT, is an exercise method for aerobic conditioning. SIT is used by athletes to improve the oxidative capacity and glycogen metabolism of the muscles. However, SIT is also a more effective way to burn fat than regular aerobic exercise and thus, it is a great aerobic exercise for weight loss.
Weight Loss and Exercise
Weight loss happens when your body's energy usage is higher than your calorie intake from food. Your body begins to burn stored fat to make out the energy difference. You can improve your weight loss considerably by increasing your body's energy usage by exercising. The more active you are, the more energy your body needs and, as long as you do not increase your calorie intake from food, your body will burn fat, stored in the adipose tissue, for energy.
SIT and Calorie Burning
Short sprint interval training is an exercise program that unites moderate intensity exercise and short vigorous sprints that increase your heart rate and breathing close to maximum. SIT has been shown to increase fat burning and reduce the size of adipose tissue more in 15 weeks than regular endurance training does in 20 weeks. SIT is based on alternating moderate intensity intervals with fast, high intensity sprints lasting anywhere from five to 60 seconds. You can use SIT when running, walking, swimming, bicycling, rowing, climbing stairs and several other exercises.
SIT Running Program
Warm up your muscles by jogging five to 10 minutes with moderate intensity. After you have warmed up, you can start the SIT program. First increase your running intensity to 70 to 80 percent of maximum and sprint at that intensity for 45 seconds, followed by two minutes of moderate intensity jogging or walking. Repeat the sprint four more times. Shorten your sprints to 30 seconds, but increase your intensity to 90 percent of maximum. Repeat five times followed by three-minute recovery periods of jogging or walking. Finally do 10- to 20-second sprints at maximum intensity followed by three minutes of jogging or walking. Repeat three to five times. Cool down for 10 minutes by jogging or walking to hasten recovery and lactate removal.
SIT Stair Climbing Program
Start with a five- to 10-minute warm up by jogging. Start the SIT by walking or jogging up the stairs, followed by running down the stairs for total of two minutes. Jog or walk for two minutes, then repeat three times. Increase your intensity to 80 percent by running up and down the stairs for total of two minutes followed by two minutes of jogging. Repeat three times. Finally increase your intensity to maximum, running up and jogging down the stairs for total of two minutes followed by three minutes of jogging. Repeat three to five times. Cool down for 10 minutes by jogging or walking.
References
- "Metabolism"; Impact of Exercise Intensity on Body Fatness..; A. Tremblay, et al.; 1994
- USA Today: Interval Training Exercises
- "Anatomy and Physiology"; Gary Thibodeau, et al.; 2007
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