In this episode of the Optimal Body Podcast, Doc Jen PT, DPT and Dr Dom PT, DPT, physical therapy experts, compare high-intensity interval training (HIIT) and sprint interval training (SIT), answering questions from their Jen Health community. They discuss the benefits and challenges of each method, especially for women in perimenopause and post-menopause, and emphasize the importance of individualizing workouts for optimal health. The hosts offer practical advice on balancing HIIT and SIT with other exercise modalities and physical activity, highlight the significance of recovery, and encourage listeners to find an approach that supports their unique health needs and goals to best support overall health optimization.

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For full show notes and resources, visit: https://jen.health/podcast/416

What You Will Learn: 

1:43 Introduction to the HIIT vs SIT topic, social media influence, and relevance for perimenopausal/postmenopausal women.

2:52 Clarifying the benefits of HIIT, addressing misconceptions, and emphasizing not demonizing any exercise form.

3:42 Explanation of Sprint Interval Training (SIT), its structure, and exercise examples.

6:58 Comparison of energy expenditure, session length, and rounds for HIIT and SIT.

08:18 How HIIT and SIT affect bone density, especially for women in perimenopause and post-menopause.

09:56 How hormonal changes in women affect suitability of HIIT vs SIT.

12:13 SIT as a lower-stress, high-benefit protocol for VO2 max, insulin sensitivity, and lean mass.

13:13 Summary of Dr. Stacey Sims’ research and recommendations for SIT in midlife women.

14:55 Importance of exercise modifications and gradual progression for all ages and abilities.

17:36 Risks of excessive HIIT, signs of overtraining, and benefits of diversifying exercise routines.