Short Sit App

The short Sprint Interval Training (sSIT) App is based on a training methodology with very brief efforts ≤10 s, interspersed with pauses of variable duration, in sessions of ≤15 min. The sSIT App has a catalog of functional exercises, performed with body weight, without the need for material, selected to work most muscle groups. The sSIT App allows you to program the work and pause intervals, as well as the intensity of the exercises, to better adjust the training load depending on the goal you are looking for. With the information generated in each session, you will also be able to monitor your progress with training load metrics. The load monitoring methodology and parameters used in the sSIT App are based on scientific evidence, which guarantees its effectiveness, especially if used with the supervision of a qualified professional.

Short Sprint Interval Training (sSIT) is a high-intensity interval training modality performed with very brief efforts ≤10 s, in order to avoid excess metabolic fatigue. Thanks to the incomplete recovery periods between efforts, both aerobic and anaerobic metabolism, as well as neuromuscular performance, can be stimulated, guaranteeing improvements after only 6 sessions of ~10 minutes in 2 weeks.

To optimize the use of the sSIT App and achieve the best results, it is recommended to follow the guidance of a qualified professional. However, its simplicity and design make it accessible to all types of people. Thus, if you are sedentary or have a low level of physical fitness, we recommend that you start with sessions of no more than 6 minutes and 5 series of a single exercise, with recoveries between series of more than 45 s to progressively increase the number of series and the total time in each session, while maintaining or reducing the recovery time.

In general, it is recommended to train with only 1 or 2 exercises in each workout, to use those same exercises in the following sessions and thus be able to adapt through repetition of stimuli. Changing the exercises in the sessions or using many different exercises does not favor adaptations. On the other hand, the speed of the exercises can also be adapted to the level of physical condition, increasing it as we adapt until we can perform the greatest possible number of repetitions of an exercise in the time the series lasts.

Depending on the exercises selected and the density of the training load (Work: Recovery), more emphasis may be placed on muscular power or cardiorespiratory endurance. Thus, at a lower density (1:6), more neuromuscular qualities can be developed, while, at a higher density (1:3), the emphasis will be on resistance capacity. Additionally, it is recommended to use a heart rate band to avoid heart rate spikes during training (≥80% of maximum heart rate).

Load metrics that combine the perception of effort (intensity) with session time (volume), allow us to compare sessions while monitoring the monotony and overload of the training program over time. It is recommended that training monotony be low (≤2) to encourage adaptations, while we must pay attention to ensuring that overload does not present peaks that would favor the risk of injury or overtraining due to excess stress.