Why SIT Is The Sh*t

A SIT (sprint interval training) workout is a type of high intensity interval training that alternates short bursts of all-out effort, less than 30 seconds, with periods of rest or low-intensity recovery. This style of training is particularly beneficial for women in menopause. 

Unlike traditional cardio that keeps you at a steady pace, SIT focuses on maximizing intensity for brief intervals, often lasting 20-30 seconds. The rest interval should be long enough for you to recover completely so you can attack the next interval with the same intensity. A typical SIT session might look like this:

1. Warm-up for 5 minutes with light cardio (brisk walking, cycling, etc.).

2. Sprint at maximum effort for 20-30 seconds using your modality of choice (see below).

3. Recover with 1-2 minutes of low-intensity movement.

4. Repeat the sprint-recovery cycle for 4-6 rounds, building up to 10.

5. Cool down for 5 minutes with stretching or light activity.

Modalities you can try:

• Actual sprinting if you are a runner outside or on a Woodway treadmill

• Spin bike

• Battle ropes

• Ski erg

• Assault bike

• Rowing machine

• Box jumps

• Squat jumps

• Wall balls

Benefits of SIT include:

1. Boosts Metabolism: SIT improves mitochondrial function and increases your post-exercise oxygen consumption (EPOC), meaning you burn more calories even after your workout is done. Better mitochondrial function improves metabolism by allowing cells to convert food into energy  in the form of ATP.

2. Supports Muscle Retention: The high-intensity nature of sprints stimulates muscle fibers and growth hormone response , helping you maintain or even build lean muscle mass—a crucial factor as muscle loss accelerates during perimenopause.

3. Enhances Insulin Sensitivity: Hormonal shifts can affect how your body processes sugar. SIT has been shown to improve insulin sensitivity, reducing the risk of metabolic disorders.

4. Improves Cardiovascular Health: Short, intense workouts can strengthen your heart and improve circulation, which is essential for long-term health.

5. Saves Time: With busy schedules and fluctuating energy levels in menopause, SIT’s time-efficient format is ideal for squeezing in a workout that delivers results.

6. Better Brain Health: Increased BDNF (brain derived neurotrophic factor) leads to improved cognition and memory. Essentially, the more BDNF, the better the brain works.

There are really no downsides to this style of training, but do keep a few things in mind:

• Focus on Form: Proper technique is key to avoiding injury, especially during all-out sprints.

• Adjust the Ratio: If 20-30 seconds of sprinting feels too intense, start with 10-15 seconds and gradually increase as your fitness improves.

• Listen to Your Body: It’s normal to feel breathless during sprints, but stop if you experience dizziness or pain.

• Incorporate Rest Days: Allow your body to recover by spacing SIT sessions 1-2 days apart. 1 - 2 SIT sessions per week is more than enough. You can add these short sessions to the end of a lifting day, but this can also be a stand-alone workout. 

• Eat Something: Because this style of training is so intense, you will need fast energy. Eat quick digesting carbohydrates like fruit before your SIT workout.

Sprint interval training is a powerful, efficient way to tackle the unique challenges of perimenopause. By incorporating SIT into your fitness routine, you’ll not only improve your physical health but also gain confidence in your ability to adapt and thrive during this life stage. Ready to give it a try? Lace up your sneakers and sprint into your strongest self!