Sprint Interval Training Research Paper

Sprint interval training (SIT) is a subclass of high intensity interval training (HIIT), defined as “4 to 6 repeated bouts of high intensity, short duration (<30 s) sprints followed by a relatively long recovery time (~4min).”1,2 In contrast to SIT, traditional endurance (TE) requires more time and is typically performed at submaximal levels. Past research has shown that SIT typically improves anaerobic performance while TE typically improves aerobic performance.3,4 However, more recently studies have been comparing the two in regards to aerobic capacity and there is potentially more overlap that what was previously believed. Maximal oxygen uptake (VO2max) is a primary measurement of aerobic fitness which typically improves with TE. Mitochondrial density, skeletal muscle oxidative capacity, skeletal muscle metabolism, and skeletal muscle capillarisation are also factors that affect aerobic performance.1,5 However, SIT has typically been thought to not have as high of an effect on skeletal muscle aerobic capacity as traditional endurance.
A key adaptation that occurs with …show more content…
However, this statement comes with caution as well. While both training protocols produce similar benefits, TE does have a slight edge in aerobic adaptations, but requires a larger time commitment than SIT. There is a consensus among authors that while there are similarities between the two, that does not mean you should choose one over the other for every exercise routine. Similarly to strength training and endurance, you don’t perform one type of training every day and disregard the other. While that is different than comparing SIT to TE, the same general rule should apply. I think SIT would be a good alternative to TE when seeking to improve aerobic fitness. However, TE should not just be abandoned altogether. A combination of training regimes would be the optimal choice when improving aerobic