Adams Sports Medicine & Physical Therapy
  • HOME
  • SERVICES
    • PHYSICAL THERAPY
    • SPORTS PERFORMANCE
    • RECOVERY SERVICES
  • ABOUT US
    • OUR CLINICS
    • OUR TEAM
  • COMMUNITY
    • TESTIMONIALS
    • PARTNERS
  • LATEST NEWS
  • CONTACT US
    • NEW ATHLETE FORM
  • Menu Menu
  • Twitter
  • Instagram
  • Facebook

Sprint Interval Training (SIT)

November 1, 2013/in Medicine of Cycling, Running /by badams

(C) Erika Fulk

Do you incorporate high intensity efforts into your training plan? As a runner or cyclist, endurance training is KING….but neglecting the high intensity will only hinder your growth and progression within the sport. More important, for those with limited time for training, studies show that getting the higher intensities into the workouts tends to help “supplement” the lack of training duration.

In an article published in the October edition of Sports Medicine, researchers out of Atlanta conducted a literature review (meta-analysis) of studies conducted with high intensity, short duration (30s) efforts and their effect on aerobic capacity. They found that the effects on endurance trained athletes were not convincing, but in those with lower conditioning levels (or less training volume) responded favorably.  See the Abstract:

BACKGROUND:

Sprint interval training (SIT) involving repeated 30-s “all out” efforts have resulted in significantly improved skeletal muscle oxidative capacity, maximal oxygen uptake, and endurance performance. The positive impact of SIT on cardiorespiratory fitness has far-reaching health implications.

OBJECTIVE:

The objective of this study was to perform a systematic review of the literature and meta-analysis to determine the effects of SIT on aerobic capacity.

METHODS:

A search of the literature was conducted using the key words ‘sprint interval training’, ‘high intensity intermittent training/exercise’, ‘aerobic capacity’, and ‘maximal oxygen uptake’. Seventeen effects were analyzed from 16 randomized controlled trials of 318 participants. The mean ± standard deviation number of participants was 18.7 ± 5.1. Participant age was 23.5 ± 4.3 years.

RESULTS:

The effect size calculated for all studies indicates that supramaximal-intensity SIT has a small-to-moderate effect (Cohen’s d = 0.32, 95 % CI 0.10-0.55; z = 2.79, P < 0.01) on aerobic capacity with an aggregate improvement of ~3.6 mL·kg(-1)·min(-1) (~8 % increase). The effect is moderate to large in comparison with no-exercise control groups (Cohen’s d = 0.69, 95 % CI 0.46-0.93; z = 5.84, P < 0.01) and not different when compared with endurance training control groups (Cohen’s d = 0.04, 95 % CI -0.17 to 0.24; z = 0.36, P = 0.72).

CONCLUSION:

SIT improves aerobic capacity in healthy, young people. Relative to continuous endurance training of moderate intensity, SIT presents an equally effective alternative with a reduced volume of activity. This evaluation of effects and analysis of moderating variables consolidates the findings of small-sample studies and contributes to the practical application of SIT to improve cardiorespiratory fitness and health.

Granted, there is a “time and a place” for these efforts, but the bottom line: rev your engine to anaerobic levels to improve your aerobic capacity!

http://link.springer.com/article/10.1007/s40279-013-0115-0?no-access=true

 Nicholas H. Gist, Michael V. Fedewa, Rod K. Dishman, Kirk J. Cureton Sprint Interval Training Effects on Aerobic Capacity: A Systematic Review and Meta-Analysis. Sports Medicine October 2013

Related

Share this entry
  • Share on Facebook
  • Share on Twitter
  • Share on Pinterest
  • Share on LinkedIn
  • Share on Tumblr
  • Share on Vk
  • Share on Reddit
  • Share by Mail
http://adamssportsmedicine.com/wp-content/uploads/2017/10/adamslogo.png 0 0 badams http://adamssportsmedicine.com/wp-content/uploads/2017/10/adamslogo.png badams2013-11-01 12:45:232013-12-10 14:24:05Sprint Interval Training (SIT)

Instagram @AdamsSportsMed

adamssportsmed

Novi | Royal Oak
Athletes Treating Athletes
Our clinicians are elite-level athletes who will help you take the next step toward your goals.

Adams Sports Medicine & PT
Happy Birthday Dr. Daryl Moore!🎂🍻☘️ The Happy Birthday Dr. Daryl Moore!🎂🍻☘️ The team at ASMPT is so LUCKY to have ya. Thank you for all you do for your patients, staff and community. We hope your day is as great as you are! Cheers!!!
Most who know Dr. Brian Adams know that he has a p Most who know Dr. Brian Adams know that he has a passion for cycling. Brian’s first exposure to cycling was in the early 90’s when he took up mountain biking, thanks to his college friends. 

Shortly after becoming a PT, Brian raced at an elite level in Europe, living in Belgium for 2 seasons. While there, he raced with the US National Team and the pro-development squad ABC-Cycling Center. Since then he has competed in various disciplines: road, criterium (crit), mountain, track, time trial (TT) cyclocross races and more! Along with his decorated cycling background, Brian also worked in bike shops during college and developed a skill set in building, repairing and fitting bikes. He is a Certified Clinical Bike Fitter and is recognized through the International Bike Fitting Institute (IBFI) as a Level 3 Fitter, a credential which is one of the highest in the industry. With over 30 years of bike racing and fitting experience, Brian is one of the few Doctors of Physical Therapy in the country that combines the experience of high level racing, coaching and bike fitting. 

Dr. Adams’ continued efforts in keeping our patients healthy and happy on the bike is truly a gift to our community. Our team at Adams Sports Medicine has had the amazing opportunity of working alongside you, learning the ins and outs of bike fitting and in addition to developing a passion of their own. Whether it is in the clinic during a bike fit, speaking to a local cycling team on injury prevention, or providing sponsorship and medical support at various cycling events, Adams Sports Medicine would not be where it is today without your experience, expertise and passion. 

Brian was recently listed among a group of world class bike fitters according to ​Bicycle Fit Guru. This is an incredible accomplishment. We are so proud of you, Brian!

Spring is around the corner and countless races and events are coming up. If you’re looking to have an off-bike assessment and properly fitted, we are here for you! If you’re having pain on the bike or struggling with your bike fit, call the clinic today! We’d be happy to set up a time with Brian to help you achieve your goals and ride pain free!
🚲🚲🚲
2 Words. Logan. Lockwood. The Arnold Classic was 2 Words. 
Logan. Lockwood.

The Arnold Classic was 2 weekends ago where Logan competed in the snatch & clean and jerk olympic lifts. He went 4/6 for his weight class and set a total personal record (PR) by 18KG. There is nothing more exciting than watching our athletes crush their goals!! Your team at ASMPT is incredibly proud, Logan! We’re under 2 weeks away til Worlds in Albania and we can’t wait to see what you do next!

@lockwood_067 
@detroit_lifts_photography 

Snatch:
@ 100 KG ✅ - 8 KG Meet PR!
@ 104 KG ❌
@ 104 KG ❌

Clean and jerk:
@ 125 KG ✅
@ 128 KG ✅
@ 130 KG ✅ - Meet PR!

Total: 230 LG - 18 KG total PR!
#Repost We see you @ctemps19 Physical Therapist #Repost 
We see you @ctemps19

Physical Therapist by day, Red Wings Ice Crew by night. Our Dr. Corey Temple being interviewed on working as a woman in sport 🏒🥅Your team at ASMPT couldn’t be more proud 👏🏻

Women in Sports 🏒 
•
•
Carhartt Ice Crew // Doctor of Physical Therapy
We want to give a huge congratulations to our athl We want to give a huge congratulations to our athlete, Nolan Ebel, and the rest of the Novi Wildcats Boys Swim and Dive Team on their performance at the 2023 KLAA Conference Meet! 🏊‍♂️ 🥇🌊

Nolan placed 1st in the 50 free with a 21.59 and 2nd in the 100 free with a 47.33. Nolan Ebel, Theiss Lynch, Dominick Ducato, and Nicholas Suranyi came in 1st in both the 200 free & 400 free relays.

Way to represent our community and best of luck at the State meet next week!!!💪💪💪

@nolanebel_ 

#athletestreatingathletes
#adamssportsmed
#sportsphysio
#sportsphysicaltherapy
#rehabilitation
#injuryprevention
#swimandive
#noviwildcats
#noviswimanddive
#swimmers 
#swimming 
#swimtraining
Last week several of our staff had the opportunity Last week several of our staff had the opportunity to attend the nation's largest Physical Therapy Conference put on by the American Physical Therapy Association (APTA).

Taking place in San Diego, the Combined Sections Meeting (CSM) brings the Physical Therapy profession together to network, collaborate and advance their education and professional skills. Dr. Brian Adams, Dr. Brittani Bennett, Madeline Sciarini and Heather Emke were able to learn about various topics including: endurance medicine with return to running/sport, treatment of tendon pathologies, working with the female athlete and so much more. Lots of knowledge and great takeaways to bring back to the clinic! 

Our team also connected with some familiar faces as well as took a little time to explore the beautiful city of San Diego! 😎

@aptapics 

#apta #aptacsm #aptacsm2023 #athletestreatingathletes
#adamssportsmed
#sportsphysio
#sportsphysicaltherapy
#rehabilitation
#injuryprevention
#pt #physicaltherapy #sportsmed
#sportsmed
#physicaltherapy 
#athleticperformance 
#sportsmedicine 
#nutrition 
#athleterecovery  
#astym #concussion
#dryneedling
❗️Achievement Alert ❗️ Please help us cong ❗️Achievement Alert ❗️
Please help us congratulate Dr. Brittani Bennett on passing her NSCA CSCS examination!
✅🧠🎉💪

Certified Strength and Conditioning Specialists® (CSCS®) are professionals who apply scientific knowledge to train athletes for the primary goal of improving athletic performance. They conduct sport-specific testing sessions, design and implement safe /effective strength training and conditioning programs as well as provide guidance in nutrition and injury prevention. This will help Brittani develop as an expert in sport specific rehab and improve the outcomes for our patients. A CSCS must possess a bachelor’s degree, AED and CPR certification, and pass a four-hour exam covering anatomy, bioenergetics, exercise technique, programming, nutrition, and more.

Congratulations Brittani Bennett PT, DPT, CSCS !!!!!!
We would like to thank everyone who made it out to We would like to thank everyone who made it out to our open house this past weekend! Between meeting some new faces and visiting with familiar faces, it was a great turnout. ASMPT wouldn’t be here without all of you! 

And a very special thank you to our awesome neighbors for putting this together with us!😎

@tri_covery 
@mecastrong 
@softtissuesolutions
NEW year and NEW essentials to spice up your wardr NEW year and NEW essentials to spice up your wardrobe 🧦🌶️🧣
Load More... Follow on Instagram

Adams Sports Medicine on Facebook

Adams Sports Medicine & Physical Therapy - Novi, MI

LATEST NEWS

  • ONLINE STORE OPEN FOR LIMITED TIMEMay 10, 2022 - 11:38 am
  • Track Chats: Ep. 18 with Brian Adams, PT, DPTOctober 31, 2020 - 12:04 pm
  • Women’s XC Running Panel DiscussionSeptember 16, 2020 - 9:44 am
  • Heat and HydrationAugust 10, 2020 - 12:47 pm
  • I Can Do Hard Things: My Advice for Running Postpartum by Dr. Hannah DePaulJuly 13, 2020 - 3:26 pm

TOP CATEGORIES

  • Bike Fit
  • Clinical (general)
  • CrossFit
  • Medicine of Cycling
  • Orthotics
  • Physical Therapy
  • Running
  • Triathlon

STAY IN TOUCH

PHONE: 248.513.3003       EMAIL: info@AdamsSportsMedicine.com

Related

© Copyright - Adams Sports Medicine & Physical Therapy, P.C.
  • Twitter
  • Instagram
  • Facebook
RockTape FMT Course Martin Vecchio Photography
Scroll to top
 

Loading Comments...
 

You must be logged in to post a comment.