Compare and contrast High Intensity Interval Training (HIIT) and Sprint Interval Training (SIT) as methods of anaerobic training. (4 marks)
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Similarities
- Both methods alternate periods of high-intensity work with recovery periods, which stresses the anaerobic energy systems.
- Both are time-efficient, improving anaerobic and aerobic fitness in shorter sessions than continuous training.
Differences
- SIT uses all-out maximal efforts, while HIIT uses near-maximal efforts of around 80–95% MHR that can be sustained for longer.
- SIT work periods are short (10–30 seconds) with long recoveries of 2–4 minutes.
- HIIT work periods are longer (30 seconds to 4 minutes) with shorter recoveries, so HIIT places greater stress on the aerobic system as well.
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Similarities
- Both methods alternate periods of high-intensity work with recovery periods, which stresses the anaerobic energy systems.
- Both are time-efficient, improving anaerobic and aerobic fitness in shorter sessions than continuous training.
Differences
- SIT uses all-out maximal efforts, while HIIT uses near-maximal efforts of around 80–95% MHR that can be sustained for longer.
- SIT work periods are short (10–30 seconds) with long recoveries of 2–4 minutes.
- HIIT work periods are longer (30 seconds to 4 minutes) with shorter recoveries, so HIIT places greater stress on the aerobic system as well.