SIT training for weight loss and building bones
Sprint Interval Training (SIT) is a specialised form of High-Intensity Interval Training (HIIT) that is gaining massive traction in the longevity and fitness space, particularly due to the research of experts like Dr. Stacy Sims.
SIT: The 10-Minute Metabolic Reset for Women Over 50
As we move into our 50s and beyond, our bodies stop responding to exercise the way they did in our 20s. Long, steady-state cardio sessions often leave us feeling tired rather than energised.
Enter SIT: Sprint Interval Training.
What is SIT?
Unlike traditional HIIT, which usually involves 1–4 minutes of hard work, SIT is about maximal effort for a very short duration. We are talking about 20 to 30 seconds of "all-out" effort, followed by several minutes of complete rest.
Why it’s the "Secret Weapon" for Women 50+
1. It Fights Muscle Loss (Sarcopenia)
Post-menopause, our "fast-twitch" muscle fibres—the ones responsible for power and metabolism—tend to decline. SIT recruits these specific fibres, helping you maintain a toned, strong physique and functional independence.
2. Superior Insulin Sensitivity
Women over 50 often face "metabolic inflexibility," making it harder to manage blood sugar. Research shows that SIT can improve insulin sensitivity more effectively than hours of walking, helping to reduce mid-section weight gain.
3. It Protects Your Bones
The high-intensity nature of SIT creates a "stress" signal that tells your body to keep bones dense and strong. It’s a safe way to build intensity because the sessions are so short.
4. Efficiency
A full SIT session, including warm-up and rest, can be completed in under 15 minutes. It is the ultimate "less is more" approach to fitness.
How to Start (The "Nourish Fit Move" Way)
You don’t need a running track to do SIT. You can "sprint":
On a stationary bike (lowest impact) – my favourite method, but you’ll either need a bike at home or use one if you go to a gym.
During a walk - A brisk uphill walk or power-walk
By following my workouts 😊
The Formula:
1. Warm up: 5 minutes of easy movement.
2. The Sprint: 20 seconds of "all-out" effort (on a scale of 1–10, aim for a 9).
3. The Recovery: 10 seconds
4. Repeat: 4-6 times
5. If you’re a beginner. Stop here!
6. As you progress – Add another set of 4-6 sprints and recovery.
7. Once you’re find the 2 sets ok: Add one more set!
A Note from your certified PT and Pilates Instructor
Because SIT is intense, it should only be done 1–2 times per week.
It is the "zest" on top of your strength training habit. Always listen to your body, and remember: we aren't training for the Olympics; we are training for weight loss, building fitness, bones and muscle plus a vibrant, high-energy life.
Check out my YouTube Channel Nourish Fit Move
for videos on this subject and other fitness and nutrition topics.
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A simple 4-week walking structure (4 walks per week)
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