Standard post published to 29 Again Custom Fitness at November 17, 2023 18:07



I'm sure you've heard of HIIT or High Intensity Interval Training by now.

SIT is simply short bursts (< 30 sec) of high-intensity sprints (8-9 out of 10 effort) followed by periods of rest or very-low-intensity exercise.

= = = = = = =
Please consult with a healthcare provider
before adding SIT to your program. Seriously.
= = = = = = =

How to Include SIT in Your Program

* Ease into it
Begin with one SIT session per week and gradually increase in duration and frequency as you become more comfortable.

* Warm-Up is CRUCIAL
Always start with a 5-10 minute warm-up to prepare your body.

I ALWAYS (yes, in CAPS) recommend doing SIT on an exercise bike. Virtually everything about a stationary bike is more conducive to SIT than running, swimming, elliptical-ling(?) or any other modality.

* Here's an example for you ...
Step One: Talk to your doctor!

After warming up, sprint for 20 seconds at your maximum effort (or reasonably close to it), followed by 2-3 minutes of easy pedaling at a low resistance.

Repeat this cycle for 8-20 minutes depending on your fitness level.

* Cool Down
End with a 3-5 minutes of easy pedaling at a low resistance until your heart rate comes down.

Pay attention to your body's signals. If you ever feel undue strain or pain, adjust the intensity or duration accordingly.

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