Walk or jog? 1, 3, or 5 sets? Rice or potatoes? Whey or casein protein? Also in sports and especially in professional training programs, the question arises again and again which training variant will bring the best results for the sporting success. What is the difference between SMIT and HIIT and which method is recommended for the athlete? Below we explain the differences between the two training variants and inform you whether SMIT or HIIT are better suited for your training.

SMIT (Supramaximal Interval Training)

- Maximum intensity - Passive recovery is recommended - Over 100% of VO2 max - Longer breaks of two to three minutes

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HIIT (High Intensity Interval Training)

- Somewhat less than the maximum intensity - Passive or active recovery, depending on the duration and intensity of each interval. - 90-100% of VO2 max. - Shorter recovery periods between each interval (0: 45-1: 30). Sure, the question arises now, how to get over 100 percent at VO2 max (maximum oxygen uptake)? A study in the European Journal of Sport Science has dealt with this question and wanted to know exactly what different training achievements the athlete can achieve with HIIT and SMIT. The studies were conducted on three different sports groups, which consisted of both male and female volunteers. The training was performed three times a week for six consecutive weeks. Group 1: HIIT 100% of VO2 max 4-6 intervals per session 4 minutes passive recovery Group 2: SMIT 130% of VO2 max 7-12 intervals per session 150 seconds passive recovery 3. Control Group 30 minutes of steady running with 75% of VO2 max Result of the study: After six weeks of training with the different training variants, the scientists came to the following conclusions: During a 3,000 m run, the SMIT group achieved an overall better training result than the control group. The same was true for a 40 meter sprint when comparing the SMIT group to the HIIT group (Cicioni-Kolsky et al., 2013). The training group SMIT was able to beat the group HIIT as well as the control group in improving the sprint performance and endurance and to achieve much better results. Furthermore, the researchers found in the 3,000 -meter run that the female subjects could achieve much better results than their male competitors.

Questions and answers about the SMIT

Q: Can any athlete easily train SMIT? A: Depending on the intense intensity of each exercise in SMIT, this workout should only be done by advanced athletes. It is recommended to start with HIIT (Sleds Pushes, Jump Rope, Bike, Battling Ropes) before switching to the more exhausting SMIT. Q: Since certain empirical studies have proven that the training variant SMIT is superior to both HIIT and jogging or running, should this training variant be the best solution for me, of course? A: Wrong. Each training variant and its intensity always depends on the current performance level. It is therefore better if you always vary in the training process, so that no boredom comes up and you are always challenged with new training variants and exercises. Remember, discipline and sustainability are the key to success. Q: How many times a week should you train SMIT? A: This depends on your athletic goals (muscle growth) and your current fitness level. For the normal strength athlete, who trains 3 to 4 times a week, we recommend a training session Smit and a training session HIIT or LISS. Q: How long should the intervals last? A: 5-15 seconds are recommended, as your maximum strength drops very quickly after this time and you should therefore immediately start a recovery phase. Q: How many intervals should I complete per training session? A: 4-8 sprints are a good recommendation at the beginning of SMIT training. Always start with fewer intervals first and increase steadily. Q: Which cardio exercise is best for improving endurance (bike, rower, sprinting, treadmill)? A: It is best to start with exercises that do not require weights or dumbbells. Start with the Rower, bike (recommended: Airdyne) or the VersaClimber. Also mountain sprints or climbing stairs are good options, so you can improve the stamina quickly and intensely. Q: How long should I take a break? A: This answer also depends on the length of the interval, your athletic goals and your current fitness level. If you practice the exercise more intensively at the beginning of your training session, you should subsequently integrate longer breaks. At the beginning, 20 seconds after the exercise (1:20) and at the end about 12 seconds after the last execution of the planned exercise. (1:12) Q: If I integrate HIIT or LISS into my training program in addition to SMIT? A: As mentioned before, all three training variants can be integrated into a workout.

SMIT: UPPER / LOWER SPLIT muscle building

Most HIIT or SMIT training varieties are very intense and stressful and should therefore be intelligently integrated into a muscle building training program. Below we have put together a training program that consists of an upper / lower split in combination with a SMIT variant. Day 1 - LOWER - Building Muscle                                       Exercise | Number of sentences | Rpt. A1: Deadlift Variation, 2, 8 A2: Overhead Medicine Ball Slam, 5, 4 B1: Glute-Ham Raise, 4, 6-10 B2: Split Squat, 4, 8/10/15 C1: Hanging Alternating Leg Raises, 3 , 6-8 per leg C2: Side Plank, 3, 4 (15sec./wdhl.) Day 2 - UPPER - Building Muscle                                             Exercise | Number of sentences | Rpt. Incline Dumbbell Bench, 4, 4/6/8/10 Weighted Chinup, 3, 5-7 A1: Paused Decline Push Up, 3, 8-10 A2: Dumbbell Row, 3, 8/12/15 B1: Overhead Tricep Extension, 3, 12-15 B2: Half-Kneeling Facepull, 3, 10-15                            Day 3 - SMIT (Supramaximal Intervals) Select a training device from the list: Stationary Bike (Airdyne recommended) Rower VersaClimber, 4 x 8 5-15seconds per lap Day 4 - Active Recovery Exercise | Number of sentences | Rpt.                          Full Body Foam Roll, 1, 10 minutes Additional Soft Tissue Work, 1, 10 minutes Dynamic Warm-Up, 1, 10 minutes                                        Day 5 - LOWER - Building Muscle                                              Exercise | Number of sentences | Rpt. Front Squat, 3, 6-8 Romanian Deadlift, 3, 8 A1: Single Leg Leg Press, 3, 6-10 per leg A2: Leg Curl, 3, 12-15 B1: Dumbbell Hammer Curl, 3, 8-10 per leg B2: Front Plank, 3, 4 (20 sec./wdhl.)                                                Day 6 - UPPER - Building Muscle                                                Exercise | Number of sentences | Rpt. Standing Overhead Press, 4, 6 Chest Supported Dumbbell Row, 4, 8-12 A1: Dips, 4, 10-12 A2: Wide-grip Pulldown, 4, 10-12 Dumbbell Tricep Extension, 3, 8-12                               Day 7 - Rest

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