Sprint Interval Training (SIT) | Why it’s recommended for women over 40 #67

[@befitafter40]

💪 Elevate your fitness game with Sprint Interval Training! In this episode I'll share to you all you need to know about this high-intensity workout

[@leahspringer7706]

I've watched several video's on what to do re: menopause phases on cortisol, insulin resistance, hiit, and so on but never hit home. Your message is so crystal clear about it that I now know what to do and why. Thank you. You have a new subscriber ❤

[@befitafter40]

Yay! I am so happy to hear that I was able to clarify it for you - welcome to the community! 🤗

[@suttonerin]

I’ve been researching this a little. From my understanding during HIIT you’re letting your heart rate come down some but not back to resting heart rate. And then SIT, you let your heart rate come back down all the way before you start again. Like rest 3-4 minutes. This is from Dr. Stacy Sims. So what you’re describing sounds more like a HIIT workout.

[@befitafter40]

Hi: So Dr. Stacy Sims is the one I've learned this from. Though HIIT was probably created to go at maximal intensity for short bursts, in reality if you go to a HIIT class, they are just too long for that to be possible - so you end up doing moderate intensity (just so you survive the session). The rest period is enough that you can go again full out. It probably is not going to come all the way down unless you are in really good shape. Stacy recommends fairly short rest periods, but I have found them to be a bit too short for the women I work with (or myself!) to be able to recover).

[@jackiestrzelecki]

Love Dr. Sims. Your podcast was nice and reiterated what she talks about.😊

[@befitafter40]

Yep - I am learning a lot from her :)

[@SusanMacLellan-r9x]

Battling ropes are excellent for an arm burn after lifting weights. It depends on your fitness level but it is an amazing burn.

[@befitafter40]

Yes. I love battling ropes for SIT. Great on leg days to get in a few quick sprints. :D

[@ladycreech]

I first came across this idea from a video that referred to it as high intensity repeat training or H.I.R.T. The longer rest periods resonated with me and I have found them very beneficial. I typically take anywhere from 90 seconds to 3 1/2 minutes to recover. One thing I’ve noticed about this workout is that it doesn’t drain my energy the way some longer workouts do. It sucks while doing the high intensity portion, but the energy I have about an hour later is amazing. I have done these sprints as all out runs, on our outdoor trampoline, and on a stair treadmill. The stair treadmill has been the most effective piece of equipment. I am a firm believer in a thorough warm-up so I take anywhere from 10 to 15 minutes for that.

[@SlowLivingWithAutism]

I've been doing this 2 or 3 times a week on my rebounder ... it's a nice challenge and very energizing.

[@befitafter40]

I don't have a rebounder but fabulous if you can really get yourself to such an intense workout - because the bouncing is great for your bones too!

[@SusanMacLellan-r9x]

I strongly believe in SIT. Maybe you should explain how to warm up for stair sprints. Warmup, cooldown, recovery is so important, especially in menopause. Checkout Dr Stay Sims. She recommends at least one minute break and talks about the physiology involved and why it’s important to break for a minute.

[@befitafter40]

Dr. Stacy Sims is where I've learned about SIT training. She has slightly different protocols in her various sources: the interviews, her books, and her paid menopause program. In some she recommends eg. 20sec sprint, 40sec break. My takeaway is that the key is to get to MAX effort, and then recover long enough that you can do it again. And that's going to vary a bit for each of us. Kind of like with lifting weights: recovery between sets is important, and exactly how long you need has some individual variation.

[@Masaimsapere]

I would like to become a certified menopause fitness coach please recommend who offers certifications

[@befitafter40]

Girls Gone Strong has a program, and then Stacy Sims has a Menopause course as well. And experience is an amazing teacher too. :D

[@rach007-h8x]

20 seconds run as hard as you can,dont stop, get your hartrate to 140 or more..build it up..cool down about 4 min..then repeat 4 times..do this twice a week. Dont forget to strech and warm up...

[@adriennegray783]

This is what I do. 20s all-out sprint, 2m 10s walk (2-1/2 min total interval) x 4 intervals. 10 mins 2x per week.

[@befitafter40]

Yep! You got it!

[@befitafter40]

Sounds perfect! Has it gotten easier over time?