Ritu phogat putting in hard work, 30s max effort, 4min rest, 4-6 intervalsSprint Interval Training

#fitnessvideo @rituphogat48 putting in the hard work 😤

🔥30s max effort
⏰4min rest
📈4-6 intervals

Sprint Interval Training (SIT) consists of maximal all out out sprints of 20-40 seconds paired with long rest intervals of 2-4 minutes.

These sessions provide a potent stimulus to improve fitness rapidly. Adaptation to these sessions is predominantly peripheral in nature meaning that improvements in fitness are made at the muscular level. These include increased oxidative enzyme capacity and function, elevated phosphocreatine storage capacity as well as beneficial effects on neuromuscular force generation/coordination at high speeds and mental toughness.

However, these sessions are very taxing on both the metabolic and neuromuscular systems therefore should be used sparingly; ideally in the off-season or if you are looking for a rapid improvement in fitness at the beginning of a fight camp.

HIIT training is a great tool to use to improve fitness and should be programmed according to the needs of the athlete. There at least 12 variables that can be manipulated within a given HIIT session with each variable likely to have a direct impact on the metabolic, cardiopulmonary and neuromuscular responses on the session.

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