Compare and contrast High-Intensity Interval Training (HIIT) and Sprint Interval Training (SIT) as contemporary forms of exercise. (5 marks)
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- Both HIIT and SIT utilise interval-based training structures alternating between work and recovery periods, but SIT employs maximum intensity efforts (100% MHR) while HIIT typically uses high but submaximal intensity (80-90% MHR).
- Recovery periods in SIT are significantly longer (approximately 2 minutes) compared to HIIT’s briefer rest intervals (10-15 seconds), allowing for more complete recovery between maximum efforts.
- Both training methods offer time efficiency compared to traditional steady-state exercise, with similar cardiorespiratory benefits achieved in shorter total workout durations.
- HIIT and SIT share adaptability to different environments and equipment availability, making them accessible across various settings from home to gym to outdoor spaces.
- Both methods have documented health benefits including improved cardiovascular function, enhanced glucose regulation and visceral fat reduction, though SIT may produce greater anaerobic adaptations while HIIT provides a more balanced stimulus.
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Sample Answer
- Both HIIT and SIT utilise interval-based training structures alternating between work and recovery periods, but SIT employs maximum intensity efforts (100% MHR) while HIIT typically uses high but submaximal intensity (80-90% MHR).
- Recovery periods in SIT are significantly longer (approximately 2 minutes) compared to HIIT’s briefer rest intervals (10-15 seconds), allowing for more complete recovery between maximum efforts.
- Both training methods offer time efficiency compared to traditional steady-state exercise, with similar cardiorespiratory benefits achieved in shorter total workout durations.
- HIIT and SIT share adaptability to different environments and equipment availability, making them accessible across various settings from home to gym to outdoor spaces.
- Both methods have documented health benefits including improved cardiovascular function, enhanced glucose regulation and visceral fat reduction, though SIT may produce greater anaerobic adaptations while HIIT provides a more balanced stimulus.