@@loriallred4727 you can do it without the rope. Just spin the rope in one hand next to you using the same skipping action. Means you can do it without stopping
I am 105pds and was lifting heavy even leg pressing at 850lbs. after I broke my femur. I was diagnosed with osteoporosis last year and was told no more heavy lifting. To do less weight and more reps. I have worked out my entire life and I am soon to be 62 years old. What are your thoughts on that?
I love boxing HIIT, which incorporates boxing with burpee pushups, high jumps, crunches etc. We do this exercise in a dark room with loud music and concert lighting.
She says 20-30 seconds as hard as you can, then a minimum of a minute and a half recovery, then repeat. However in her book NEXT LEVEL it says the following options for SIT: high intensity/ rest seconds 20/10, 40/20, or 30/30. I’m confused, does anyone know the correct rest time?
I have been very confused by this also. I wondered if the difference is to do with whether you are an endurance athlete making these changes or whether you are someone older trying to instigate these changes to manage menopause. The book whilst interesting does seem very geared towards people who have been athletes for a long time. I wondered if you found an answer?
I have listened to all her podcast - SIT training is 20 to 30 s hard intensity and then 1 min to two min rest . Do on average 4 sets - if done at the correct intensity 4 is enough !!!!
There is for sure a learning curve to creating workouts that encompass what Stacy is recommending. I'm starting to figure it out doing rebounding, kettlebells and free weights. It's a process for me of wrapping my mind around just how intense this type of exercise is. I have to say though the rebounding is a freaking miracle. Everyone needs to do it, at any intensity.
So happy you mention rebounding! I started last year, and it is fantastic. I use my rebounder to go hard some days and just have fun on it other days. I would love to hear Dr. Sims talk about rebounding. I also lift heavy weights and do SIT's by sprinting up hills and walking down them. So, it is a mix every week. I find the rebounding easier on my 55-year-old joints and somehow more calming. Even when I use it for plyometric work outs.
I’m trying to figure out where to start. She’s answering so many questions that I’ve been having what I seem to be seeing is too sit workouts per week and maybe for strength training workouts per week? Do I have that right? What exactly would her ideal strength training out look like for somebody more on the beginner side of that? I’m currently doing a very peculiar workout of wearing a weighted vest while doing body squats as part of a virtual reality workout at home. Does this count as strength training? I definitely can see the muscle being built in my legs, but is this going to have the kind of Cell change that I need.
Okay so I'm concerned. I stopped exercising a few years ago, but now I'm unfit. So, now at 59 and I hear go hard and also jump training, but how can I do that? I guess building up until I get there? I'm concerned that I'll lose out on what I'm supposed to do and it's benefits!
The class that Dr. sims describes has a one-minute rest between sprints. But she previously stated you need a minimum of 90 seconds recovery. EMOM also doesn’t meet that recovery standard. I’m a little confused.
I did a SIIT training routine using her advice of 20 seconds on as hard as I could, then 90 seconds off. It is supposed to be less than 15 minutes including warm up and cool down, so it was about 5 intervals. I did not even break a sweat. Not sure I was doing it correctly, but my heart was beating very hard after each interval. Did not even feel like I got a work out. I do not have a bike or any equipment except free weights. I wish she was a little more specific, how many minutes of warm up and cool down, how do we know if we are doing it correctly? Also she talks about routines for athletes, what about us women who just want functional fitness so we can carry on our regular lives without becoming winded or getting hurt. I don't care about being a marathon runner.
I find her to be very confusing and not consistent with her recommendations, or I am not getting it. One time she talks about intervals of 20-30 seconds on and at least 90 seconds off, then she talks about intervals of one minute on and one minute off. Which is it? What is the difference between regular HITT training and the HIIT training done on strength days? I do have her book, and it doesn't really help. A lot of info, but not a lot of clear, practical information. I want videos to show me exactly what I should be doing to achieve the desired effect. A lot of people seem to be interviewing her, but no one has produced any exercise videos based on her research or recommendations. It is all very confusing.
The best way to reach this level of intensity is through sprinting - sprinting at top speed for 20 seconds and walking 90, done enough times will absolutely give you significant results. It is hard to achieve the level of intensity with anything else (without equipment) You may be able to reach that with mountain climbers
@@PEC9905I go back to common sense due to all of the “new knowledge” that continuously comes around. Move, daily, sunshine, varied forms of workouts…weights, no weights, heavy, moderate…good nutrition, laughter, and sleep.
@@engagepersonaltraining914thanks for this! I began 3 months walking for an hour a day (in zone 2.. trying to ease into it--Im not an athlete!). I feel much better and a little fitter. Did sprints like this the first time today. Easier than I thought, I will probably need to add hills or weights soon but again, just starting out don't want to hurt anything (I'm 56). Is it safe on my joints (knees, ankles) to sprint at this point? Sometimes I get nervous I'm going to land wrong or twist a knee or ankle trying to go full out.....
Nearly 60 year old woman here and I have been an endurance road cyclist for decades. Is this activity still healthy at this life stage, or should I shorten length/intensity for max health benefits? Thank you!!
I have osteoporosis and cant run/sprint. Also cant do jumps. I fractured my pelvis sprinting. What else do you recommend? I agree that your recommendations could very likely lead to injury.
Please don’t partake in any exercise program you find on RUclips without approval from a doctor or physical therapist. That could likely lead to injury. The same reason you wouldn’t follow a keto diet if you’re allergic to meat- there is no one size fits all. You are correct- if you have osteoporosis and have fractured your hip while sprinting, you should not jump into a SIT workout without proper guidance and clearance. As always- work with a professional at all times
@@lisaclark5599 Stacy is an elite athlete and specifically states that you must start at your level … for eg push-ups on knees could work or off a wall , Or step ups . The whole idea is get heart racing for 30 s, doesn’t matter what exercise
Rowers it’s possible, but the “passive” part of the movement will make it slightly less effective. By passive, I mean when you are moving forward and have no tension on the row The best tool for this type of training is either a high speed treadmill, or an air dyne bike where there’s no “passive” portion.
@@jennyjohnston1993 the best way to reach this level of intensity with just body weight is going to be sprinting, second best are squat jumps. It would be best to find some type of resistance, whether that is a weighted backpack, or resistance bands
@@jennyjohnston1993 I just mean in general- it’s not easy to reach the level of intensity in SIT training as she describes without added resistance. Without knowing you it’s hard to provide much more advice, I wouldn’t want to advise anything that doesn’t meet your current fitness level… I do have friends across the U.S. that are great trainers if you’d like recommendations
Good question! Heavy is completely individual… don’t think of “heavy” as some huge thing. Heres an example: My mom worked out for the first time with a trainer at 70 years old when my daughter was born… her granddaughter inspired her to become stronger, and she had a great personal trainer. She bought a 30lb dumbbell which was incredibly heavy for her - she called it her “Kadynce weight” (my daughters name). “Heavy” to my mom was incredibly “light” to myself, but it’s what she needed individually… she was also able to use a heavy weight (10lb) for her at higher intensities which matched what we discuss in this video. Sorry for the long winded answer, but my mom was eventually able to lift the weight, take my daughter to NYC, and even do a week long trip to India after being too unhealthy to walk without a cane prior- all because she worked on lifting heavy. Work with a professional trainer that you feel safe with, and train “heavy” in your own terms
😖 unfortunately it’s very easy for people to acquire personal training certifications- finding a qualified trainer is important. With a qualified and competent trainer, you should be able to train at very high intensities without any fear of injury. If you’ve been injured training, don’t let it stop you from finding a great trainer in the future!
I think this workout with the exercises mentioned would be for someone who had down the proper deadlift technique already. One could start with less weight or a slightly different movement, build up the strength and endurance to progress to this level.
![ROSÉ (로제) - number one girl [더 시즌즈-이영지의 레인보우] | KBS 241129 방송](http://i.ytimg.com/vi/A9oByH9Ci24/mqdefault.jpg)
THIS is the type of in-depth discussion I was looking for!
I’ve been using jump rope in my garage gym in SIT intervals. It’s convenient and cheap and you can push yourself to the limit
that is if you can jump nonstop for 20 seconds without tripping over the rope. 😂
@@loriallred4727 you can do it without the rope. Just spin the rope in one hand next to you using the same skipping action. Means you can do it without stopping
I am 105pds and was lifting heavy even leg pressing at 850lbs. after I broke my femur.
I was diagnosed with osteoporosis last year and was told no more heavy lifting. To do less weight and more reps. I have worked out my entire life and I am soon to be 62 years old.
What are your thoughts on that?
I love boxing HIIT, which incorporates boxing with burpee pushups, high jumps, crunches etc. We do this exercise in a dark room with loud music and concert lighting.
Dr Stacy.... THANK YOU SO MUCH FOR GETTING THIS INFO OUT!! Essential to know and so helpful x
Especially the science of what' happens in late peri-menopause
She says 20-30 seconds as hard as you can, then a minimum of a minute and a half recovery, then repeat. However in her book NEXT LEVEL it says the following options for SIT: high intensity/ rest seconds 20/10, 40/20, or 30/30. I’m confused, does anyone know the correct rest time?
I'm confused by the same!
I have been very confused by this also. I wondered if the difference is to do with whether you are an endurance athlete making these changes or whether you are someone older trying to instigate these changes to manage menopause. The book whilst interesting does seem very geared towards people who have been athletes for a long time. I wondered if you found an answer?
Tabata training is only 20 seconds high intensity and then a 10 second rest
Same this is confusing to me too! May be she meant a minute and a half max.
I have listened to all her podcast - SIT training is 20 to 30 s hard intensity and then 1 min to two min rest . Do on average 4 sets - if done at the correct intensity 4 is enough !!!!
There is for sure a learning curve to creating workouts that encompass what Stacy is recommending. I'm starting to figure it out doing rebounding, kettlebells and free weights. It's a process for me of wrapping my mind around just how intense this type of exercise is. I have to say though the rebounding is a freaking miracle. Everyone needs to do it, at any intensity.
So happy you mention rebounding! I started last year, and it is fantastic. I use my rebounder to go hard some days and just have fun on it other days. I would love to hear Dr. Sims talk about rebounding. I also lift heavy weights and do SIT's by sprinting up hills and walking down them. So, it is a mix every week. I find the rebounding easier on my 55-year-old joints and somehow more calming. Even when I use it for plyometric work outs.
@@cmaywuwei Yes it's great and superior for lymphatic movement!
I’m trying to figure out where to start. She’s answering so many questions that I’ve been having what I seem to be seeing is too sit workouts per week and maybe for strength training workouts per week? Do I have that right? What exactly would her ideal strength training out look like for somebody more on the beginner side of that? I’m currently doing a very peculiar workout of wearing a weighted vest while doing body squats as part of a virtual reality workout at home. Does this count as strength training? I definitely can see the muscle being built in my legs, but is this going to have the kind of Cell change that I need.
@@erin.v.zyes that counts as strength training. The only caveat is that you should increase the weights progressively.
Do you keep strength train with heavy weights separate when doing a 15 min SIT session?
So them on seperate days!💯👍🏻
Tabata is 20 on and 10 off . I do this on my bike . It’s very effective
Okay so I'm concerned. I stopped exercising a few years ago, but now I'm unfit. So, now at 59 and I hear go hard and also jump training, but how can I do that? I guess building up until I get there? I'm concerned that I'll lose out on what I'm supposed to do and it's benefits!
The advantage of being out of shape is that anything you get going is going to help. So just get started at something.
The class that Dr. sims describes has a one-minute rest between sprints. But she previously stated you need a minimum of 90 seconds recovery. EMOM also doesn’t meet that recovery standard. I’m a little confused.
Hi! I believe she’s referencing EMOM as a catch all term for “start every round at a very specific time each round”
That's exactly what she said. I'm confused.
@@engagepersonaltraining914 I don't understand, if you MUST wait a minimum of 90 seconds between each round, I don't understand what you're saying.
Can I achieve the desired effect without any equipment? I want to avoid a lot of jumping.
I did a SIIT training routine using her advice of 20 seconds on as hard as I could, then 90 seconds off. It is supposed to be less than 15 minutes including warm up and cool down, so it was about 5 intervals. I did not even break a sweat. Not sure I was doing it correctly, but my heart was beating very hard after each interval. Did not even feel like I got a work out. I do not have a bike or any equipment except free weights. I wish she was a little more specific, how many minutes of warm up and cool down, how do we know if we are doing it correctly? Also she talks about routines for athletes, what about us women who just want functional fitness so we can carry on our regular lives without becoming winded or getting hurt. I don't care about being a marathon runner.
I find her to be very confusing and not consistent with her recommendations, or I am not getting it. One time she talks about intervals of 20-30 seconds on and at least 90 seconds off, then she talks about intervals of one minute on and one minute off. Which is it? What is the difference between regular HITT training and the HIIT training done on strength days? I do have her book, and it doesn't really help. A lot of info, but not a lot of clear, practical information. I want videos to show me exactly what I should be doing to achieve the desired effect. A lot of people seem to be interviewing her, but no one has produced any exercise videos based on her research or recommendations. It is all very confusing.
The best way to reach this level of intensity is through sprinting - sprinting at top speed for 20 seconds and walking 90, done enough times will absolutely give you significant results.
It is hard to achieve the level of intensity with anything else (without equipment)
You may be able to reach that with mountain climbers
@@PEC9905I go back to common sense due to all of the “new knowledge” that continuously comes around. Move, daily, sunshine, varied forms of workouts…weights, no weights, heavy, moderate…good nutrition, laughter, and sleep.
@@engagepersonaltraining914thanks for this! I began 3 months walking for an hour a day (in zone 2.. trying to ease into it--Im not an athlete!). I feel much better and a little fitter. Did sprints like this the first time today. Easier than I thought, I will probably need to add hills or weights soon but again, just starting out don't want to hurt anything (I'm 56). Is it safe on my joints (knees, ankles) to sprint at this point? Sometimes I get nervous I'm going to land wrong or twist a knee or ankle trying to go full out.....
Can Sprint interval training include battle ropes, kb swings and standing rope pulldowns? Etc?
Nearly 60 year old woman here and I have been an endurance road cyclist for decades. Is this activity still healthy at this life stage, or should I shorten length/intensity for max health benefits? Thank you!!
I have osteoporosis and cant run/sprint. Also cant do jumps. I fractured my pelvis sprinting. What else do you recommend? I agree that your recommendations could very likely lead to injury.
Please don’t partake in any exercise program you find on RUclips without approval from a doctor or physical therapist. That could likely lead to injury.
The same reason you wouldn’t follow a keto diet if you’re allergic to meat- there is no one size fits all.
You are correct- if you have osteoporosis and have fractured your hip while sprinting, you should not jump into a SIT workout without proper guidance and clearance.
As always- work with a professional at all times
@@lisaclark5599 Stacy is an elite athlete and specifically states that you must start at your level … for eg push-ups on knees could work or off a wall ,
Or step ups . The whole idea is get heart racing for 30 s, doesn’t matter what exercise
Would intervals with kettle bell swings work for SIT?
Will I be able to get myself into this state on a rowing machine?
Rowers it’s possible, but the “passive” part of the movement will make it slightly less effective. By passive, I mean when you are moving forward and have no tension on the row
The best tool for this type of training is either a high speed treadmill, or an air dyne bike where there’s no “passive” portion.
What about if u don't have equipment n u just have ur body??
@@jennyjohnston1993 the best way to reach this level of intensity with just body weight is going to be sprinting, second best are squat jumps.
It would be best to find some type of resistance, whether that is a weighted backpack, or resistance bands
@@engagepersonaltraining914 when doing the sprinting or squat jumps??
@@jennyjohnston1993 I just mean in general- it’s not easy to reach the level of intensity in SIT training as she describes without added resistance. Without knowing you it’s hard to provide much more advice, I wouldn’t want to advise anything that doesn’t meet your current fitness level… I do have friends across the U.S. that are great trainers if you’d like recommendations
Very interesting. How many days per week should one do SIT training? Thanks.
The full interview is on our channel as well, but she outlined that the ideal routine is: 2-3 strength only workouts and 2-3 SIT sessions
what about for ladies five years post menopause? @@engagepersonaltraining914
How can older women expect to work out with very heavy weights or sprinting without risk of injury. Very confusing…
Good question!
Heavy is completely individual… don’t think of “heavy” as some huge thing. Heres an example: My mom worked out for the first time with a trainer at 70 years old when my daughter was born… her granddaughter inspired her to become stronger, and she had a great personal trainer.
She bought a 30lb dumbbell which was incredibly heavy for her - she called it her “Kadynce weight” (my daughters name).
“Heavy” to my mom was incredibly “light” to myself, but it’s what she needed individually… she was also able to use a heavy weight (10lb) for her at higher intensities which matched what we discuss in this video.
Sorry for the long winded answer, but my mom was eventually able to lift the weight, take my daughter to NYC, and even do a week long trip to India after being too unhealthy to walk without a cane prior- all because she worked on lifting heavy.
Work with a professional trainer that you feel safe with, and train “heavy” in your own terms
@@engagepersonaltraining914great reply and inspiring Mom story, love it!!!
So why is orange Theory not so good? This is what they do.
When I hear this, I hear injury, injury, injury...
😖 unfortunately it’s very easy for people to acquire personal training certifications- finding a qualified trainer is important.
With a qualified and competent trainer, you should be able to train at very high intensities without any fear of injury. If you’ve been injured training, don’t let it stop you from finding a great trainer in the future!
I think this workout with the exercises mentioned would be for someone who had down the proper deadlift technique already. One could start with less weight or a slightly different movement, build up the strength and endurance to progress to this level.
I hear “bleep test” 😂 but thank you … on it now 😊
Cardio didn't workes for me for weight loss when I was younger, I don't think it will work for me at 44. I'll stick to weight training...
She isn't though in her communication. She needs to speak in lay terms. I'm going to look for her in another interview