73:: The controversial HIIT & SIT conversation (& why both are ESSENTIAL parts of our exercise routines as women!)

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Today's topic is a bit controversial,

but it is an absolute essential

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in our exercise routines as women.

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So let's dive in.

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Welcome back to Wellness.

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Fix is the pod.

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I'm your host, Dr.

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Kelsey Vic, a board certified

orthopedic doctor, physical therapy,

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and a pelvic floor physical therapist.

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And throughout the month of September,

we are going to be diving into a new

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series, one that just came to me out

of nowhere, honestly, after thinking

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about how judgmental the women's health

and exercise and fitness community can

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be in general, where if you are not.

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Team strength training or Team

Pilates or team yoga, you're wrong.

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And that's not the case.

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We all have different styles that we

enjoy, and there's a way that we can

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meet all of the foundations to help

us build healthy bodies and reach

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our goals when it comes to health

and wellness, no matter the style of

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workout or fitness that we like to do.

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So that inspired me to come up with this

concept called the exercise handbag, and

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it might seem a little bit out there, but

we all have purses and handbags, right?

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We all have certain styles that we might

like, whether it's a backpack, whether

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it's a tote, whether it's more of a

clutch or a cross body, or a shoulder bag.

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But despite the different

styles, we all typically have.

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Some of the same

components in each handbag.

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We oftentimes have some

sort of lip moisturizer.

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We have sunglasses or glasses.

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We've got our driver's license, our

wallets, we have our cell phone, maybe

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a charger, so no matter the handbag,

no matter the style of handbag that

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you prefer, a lot of the time the

essentials and the foundations that

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are inside of those handbags are

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similar across all of us,

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the same can totally be said

about our exercise routines.

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You might like Pilates, I might like

strength training and running, but we

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can incorporate some of the foundations

that should be a part of every girl's

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exercise routine in this exercise.

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Handbag, no matter the style

that we enjoy or that we find

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ourselves gravitating towards.

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So to sum it all up, we all have a

different style of exercise handbag that

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we might prefer, but the foundations

Of what we carry in that bag, stay

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the same or should stay the same.

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If our goals revolve around toning,

building muscle, losing fat, improving

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metabolism, energy, sleep, and especially

if our goals revolve around longevity.

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So that's where the exercise handbag

series fits in, and that's what we going

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over throughout the month of September.

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So we'll cover just different pillars of

the essentials that should be in each of

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our exercise handbags, and then we'll dive

into how to add that essential into your

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routine, no matter the style of exercise

or the style of movement that you like.

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My goal is to also decrease judgment

with this series because there are

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so many black and white things in

the fitness realm where it's If

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you're not doing this, you're wrong.

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If you're only doing this, you're wrong.

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There's so much fear surrounding

what exercise is right for my

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body, and I get asked all the time

about what style is right for me?

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How do I know what exercises

are right for my body?

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So my hope is that this series helps to

clear the air a little bit, give yourself

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a little bit of grace no matter what.

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Style of exercise you enjoy and realize

that you can include some of these

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essentials in your routine, in your

exercise handbag, no matter if you prefer

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Pilates or running or swimming, or bar or

cycling or dance, or any form of movement.

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So the first foundation we'll talk

about is definitely one of the

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most controversial, which is why

I wanted to start out with it.

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And it's also an email that I got from a

women's health researcher and scientist.

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Recently that really inspired

this series, it's Dr.

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Stacey Sims, and I've mentioned her on

the podcast a few times, but she is really

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one of the researchers at the forefront

of researching women's health specifically

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throughout the lifespan compared to men,

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because a lot of the time the

typical exercise recommendations

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are based on the male body and

how we understand the human body.

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A lot of the time goes back to research

that has been done on men, and so

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she's at the forefront of researching

it for a woman's body, which is why

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I was so intrigued when her email

hit my inbox and she just explained

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this concept in such a wonderful way.

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That it inspired this entire series,

and we are definitely going to start

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out talking about one of the most

controversial pillars, one of the

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most controversial essentials to have

in your exercise handbag as a woman.

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And I'm sure you've already guessed it

by now, based on the title, but we'll

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talk about high intensity interval

training and sprint interval training.

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So hit and sit both similar where we're

exercising at almost maximal level with a

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little bit of a rest break, but a lot of

the time hit and sits get a bad reputation

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because of elevation of our cortisol.

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So we'll dive into all of that too.

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Let's start off with

some simple definitions.

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So high intensity interval training is

hi and sprint interval training is sit

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so hi involves short bursts of activity,

typically 45 seconds to a few minutes

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at 85 to 90% of your heart rate max, or

85 to 90% effort, followed by usually

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a one-to-one work to recovery ratio.

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So if you like, if you do the exercise

for a minute, you're also recovering

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for a minute, but that can vary.

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But that's just a general rule of thumb.

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And as a side note, a way to calculate

that max heart rate, if you really wanna

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be a little bit more objective with it.

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A simple calculation is

two 20 minus your age.

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So 220, if you're 20 years old, minus

20 is gonna be 200 beats per minute.

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That's gonna be a hundred

percent of your max heart rate.

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And then you just take 85 to 90% of that

and there's going to be some fluctuations.

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But that's a good estimation if

you do wanna get a little bit more

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objective with those measurements.

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So for sprint interval training,

it's a shorter duration at a

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hundred percent max effort.

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So again, if you're 20 years old, 200

beats per minute is where you're going

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to shoot for that heart rate range.

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But basically max effort for 20 to 30

seconds, followed by a longer recovery,

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like two to four minutes in between.

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So why do high intensity interval

training and sprint interval

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training get a bad reputation?

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I think it comes down to cortisol.

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There's been a big push around cortisol.

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I guess propaganda and we've done an

entire series deep diving into cortisol

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and why it's a misunderstood, mean girl.

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So I'll leave that link below

to all of those episodes.

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I think we did three

or four where we truly.

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Dove into why you should not be scared

of cortisol, why cortisol is actually

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present within our bodies, what we want

to get out of cortisol elevation, how

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we can help control our cortisol, how we

can make sure we're not in a chronically

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elevated state with our cortisol, so

we cover all the science behind it.

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I'll leave that link below, but

I think that's why high intensity

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interval training and sprint interval

training get a bad reputation.

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Cortisol's.

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Truly that misunderstood, mean girl.

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We need it within our bodies,

especially to build muscle.

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We also need it in order to

have energy throughout the day.

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We need it to exercise.

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We want it to elevate during exercise,

which I think is why hit and sit have

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this sort of negative connotation.

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However, with high intensity interval

training and sprint interval training,

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what we expect and what we want with

our bodies is a momentary spike in

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cortisol, a momentary cortisol elevation.

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During that exercise followed by

our bodies being able to return

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to baseline, we do not want

sustained cortisol elevation, but.

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If we do the appropriate things

surrounding high intensity interval

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training and surrounding sprint interval

training, including a proper cool

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down, proper breath work, we should

be able to help control that cortisol

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elevation that naturally happens,

and we want to happen with exercise.

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So if you're concerned about your

cortisol levels with high intensity

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interval training or with sprint

interval training, I highly recommend

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a cool down, especially breath work

focused breath work allows us to cue

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into that parasympathetic rest digest

nervous system, which helps our cortisol

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return back to baseline after exercise.

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Over time, high intensity interval

training and sprint interval training

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have also actually been shown

to lower that baseline level of

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cortisol, so not within one session.

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We expect a spike within

each exercise session,

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But over time, the more we incorporate

HIIT and sit into our routines, the.

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Better.

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Our body adapts and it's actually

beneficial to our cortisol long term.

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So why are high intensity interval

training and sprint interval training

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so important to have as part of

our essentials and our exercise

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handbags, especially as women?

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A lot of it comes down to our skeletal

muscle and our mitochondrial density.

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As women, we naturally have

more type one skeletal muscle

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tissue fibers compared to men.

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And these type one fibers are built

more for low load long duration work.

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So think long runs your type

one skeletal muscle fibers.

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Are the ones that help with your

postural muscles and standing

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up without falling over?

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with our posture.

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You're having to hold a

position, low load, low weight

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for a long period of time.

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So these are where those type one

skeletal muscle fibers come into play.

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Men on the other hand have more

type two A and type two X fibers,

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which are known for these fast

explosive power-based movements.

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So think sprinting, jumping, those

like really quick bouts of effort.

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Those are what those type two skeletal

muscle fibers are utilized for.

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and the ones that men have

proportionally more of compared to women.

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So as we all age, men and women,

our skeletal muscle fibers start

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to shift to have more type one

muscle fibers compared to type two.

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And it's really important that

as we age, we try and maintain

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those type two skeletal muscle

fibers because they help us with.

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Catching ourselves.

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If we're about to fall standing up out

of a chair, which, you don't necessarily

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think of those as power-based activities

now, but we need that quick reaction time

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in order to help ourselves if we start

to trip over a rug or in order to get

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out of a chair, especially as we age.

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So as women, we also have a higher

mitochondrial density than men,

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meaning we are naturally shifted

to be able to handle more endurance

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based exercises better than men.

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Because we naturally have more

type one skeletal muscle fibers

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and we have a higher mitochondrial

density, we need to work.

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What we're not as good

at, if that makes sense.

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So structurally and physiologically,

we have a predisposition towards more

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of those endurance based activities, so

we really need to work on the opposite.

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So that high intense.

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That sprint intensity training in order

to help maintain and increase some

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of those type two fibers, and then

also maintain those fibers as we age

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in addition to working more of that

anaerobic system within our bodies

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that doesn't necessarily need oxygen

in order to power certain movements,

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since we do have such a high capacity

for using oxygen for our movements with

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that increased mitochondrial density,

I know that's a ton of science, but

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basically we are shifted more towards

those endurance based exercises.

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we're gonna be better at those

in general across the board

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compared to our male counterparts.

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And this is not saying you put

our top marathon runner against

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the men's top marathon runner.

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That's not what I'm saying.

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I'm saying as a massive generalization

when comparing biological sex, men have.

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More type two fibers compared to

women are typically built more

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for those power explosive based

movements where women are shifted

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more towards those type one fibers,

those more endurance based exercises.

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So since we are shifted that way, we

wanna be able to train the opposite,

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not only for the health of our

bodies currently, but also long term.

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So it boils down to if we

don't use it, we lose it.

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And when we don't have it as

much as a guy does, we definitely

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wanna train that system even more.

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So sprinting itself also helps a wide

variety of our systems, so it helps

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our bones, of course, our muscle

tissue, our joints, our nervous

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system, our mental health, our mood.

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It covers a wide range of.

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Benefits within our system.

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So it's not just that we

wanna train the opposite.

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It also provides a lot of benefits

in a short period of time compared

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to those endurance-based exercises.

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So high intensity interval training

and sprint interval training improve

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our VO two maxes, which is one

of the prime measurements for how

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well our body is able to utilize

the oxygen that is in our system.

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It's also overall a prime measurement

of how healthy our heart is.

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High intensity interval training

and sprint interval training also

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helped to increase our stroke

volume, which basically means it

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helps create a more efficient heart.

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I mentioned the other day when talking

about my own training that my heart rate

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is decreasing, with purposeful training,

I've gotten my heart rate to lower, but

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how am I able to pump the same amount

of oxygen that my body needs with a

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lower beats per minute that comes down

to stroke volume so my heart is better

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able to pump more blood out with each

beat, which is why it has a lower heart

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rate, because it can get the same cardiac

output at a lower heart rate compared

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to previously when there was a little

bit of a higher heart rate and less.

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Blood pumped out per beat

compared to right now.

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So it all comes down to stroke volume

and how much blood is actually pumped

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out per each beat of the heart.

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Hit and sit.

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Also help improve our overall metabolism

and our ability to utilize blood glucose.

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They help at recruiting.

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Of course, those often forgotten

fast twitch fibers that as we age,

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we especially don't train as much.

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It helps us protect against falls as we

age and helps protect our lean muscle mass

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and our bone mineral density, which again,

super duper important as women because we

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are at an increased risk for osteopenia,

osteoporosis, and sarcopenia, which are

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basically the terms used for weaker and

fragile bones and a loss of muscle mass.

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HIIT and sit also help improve

our brain, so it improves our

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overall executive functioning and

our ability to carry out a plan.

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It improves our mood and

mental health overall.

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It protects against Alzheimer's,

which I found this interesting in

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my research, but HIIT specifically

increases BDNF, which is brain derived

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neurotropic factors that support mood,

neuroplasticity, and overall health.

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So super cool that something

that affects our musculoskeletal

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system and our cardiovascular

system in such a short period of

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time also helps our brain health.

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It also improves working memory and

attention even after just one session.

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So if you have a super hard day at

work, it might be worth it to do a

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session of hit or sprint interval

training before in order to help your

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focus throughout the rest of the day.

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It also improves symptoms

of anxiety and depression.

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and it helps preserve certain brain

structures like the hippocampus that start

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to lose some of their volume as we age.

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So I know that was a long list of how

hit and sit help our bodies, but I hope

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it just goes to show how important it

is and really how time efficient it is.

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20 to 30 seconds of work, or two

minutes of work, or 45 seconds of

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work with a little bit of rest,

like it's very quick very time

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efficient for all of those benefits.

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So hopefully that's even more

motivating to add it to your routine

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and add it to your exercise handbag

because of how time efficient it is.

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So how should you add it to your week

for high intensity interval training?

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Again, it's about two minutes

of work at 85 to 90% of your max

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heart rate, or 85 to 90% effort

followed by two minutes of recovery.

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And you can repeat that about

five times as a typical session

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for sprint interval training.

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Now we're talking more . 30 seconds

of all out, a hundred percent effort,

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a hundred percent max heart rate,

followed by three to four minutes

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of rest, repeated about five times.

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So some of the keys to sprint interval

training and hit interval training.

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Make sure you warm up

as a physical therapist.

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I know this is so annoying to hear,

but warmups are super important

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for both high intensity interval

training and sprint interval training.

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We're asking our muscles, our joints, our

tendons, our ligaments to all respond to

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a relatively quick high velocity movement

within a very short period of time.

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There's hardly any sort of

like buildup time, right?

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Especially our muscles there.

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Expected to be contracting super

quickly at max intensity, so it's really

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important to incorporate a warmup,

especially to protect against injury.

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And then of course the cool down

because people are so concerned

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about cortisol elevation.

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A great thing to help combat.

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This is proper breath work and a proper

cool down to help cue that nervous

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system into that parasympathetic rest,

digest, muscle recovery state cortisol

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lowering state so that you can get

the benefits of HIIT without this

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sustained chronic cortisol elevation.

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And remember, hit and sit incorporated

over a longer time as part of

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your exercise routine really does

help to lower that baseline level

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of cortisol within your body.

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And then as far as times per

week, about two to four times

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per week on non-consecutive days.

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So make sure to give your body time

to rest and recover from that sprint

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interval training or that Hein interval

training in between your sessions.

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Now let's add a little bit of

flare because I know not everyone

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is like me and loves hill sprints.

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That's how I've been incorporating it.

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But I know some of you guys enjoy Pilates.

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Some of you guys enjoy

bar or sculpt classes.

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So here are some ways that you can

incorporate high intensity interval

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training or sprint interval training

into your routine, no matter the

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style of exercise that you prefer.

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So I mentioned I love hill sprints.

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You can also do an interval run

or swimming intervals, cycling

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intervals, and I usually combine

this because it is a shorter workout

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with an upper body strength day.

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If you enjoy the gym, you could do a

rower, a treadmill, a skier, something

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to basically do max effort on some

of the cardio equipment for a short

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period of time, followed by recovery,

whether that's a walk around the

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gym, whether that's just a slower

pace on the bike or on the treadmill.

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If you're an at home workout, or you

can definitely jog outside, but as far

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as inside goes, you can do squat jumps,

high knees, jump lunges, jumping jacks,

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burpees, all of those sort of body weight,

higher intensity movements at home.

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If you like sculpt classes at the

end of the class, try adding in a

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few short bursts of jumps or of those

same cardio exercises, jump lunches or

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You can also do squat jumps,

something to basically get that

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effort at 85 to a hundred percent

depending on if you're trying to

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target more of that high intensity

interval training or sprint interval.

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And then for my Pilates girls, the

reformer's great because you can

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do those jumps on the jump board.

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: 00:18:23

That's a great way to incorporate

high intensity interval training

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: 00:18:25

or sprint interval training.

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: 00:18:26

And if you can do that possibly

before a session or after a

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: 00:18:29

session, that would be great.

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: 00:18:32

That is one way to get your Pilates

based workout, but also get that

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: 00:18:35

high intensity interval training

and sprint interval training in.

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: 00:18:38

That should be an essential

component of your exercise hand bag.

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: 00:18:41

So I guess that's like a what's in my bag?

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: 00:18:43

Exercise handbag edition.

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: 00:18:44

The first thing, maybe this will be

the sunglasses or the headphones or

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: 00:18:48

the cell phone that we all have in our

handbags, but high intensity interval

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: 00:18:52

training, sprint interval training.

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: 00:18:53

Definitely something to not

be scared of as a woman.

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: 00:18:56

Definitely something that is super

important no matter your age.

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: 00:19:00

Very good for us, especially as we

start pushing that perimenopause,

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: 00:19:04

menopause, postmenopausal age.

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: 00:19:07

So it does not matter

the age that you are.

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: 00:19:10

It's so beneficial for us as

women throughout the lifespan.

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: 00:19:14

And should definitely be an essential

part of your own exercise hand bag.

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: 00:19:17

So I hope you enjoyed this episode.

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: 00:19:19

I hope you've learned a lot and

are hopefully a little bit less

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: 00:19:22

scared of interval training or

understand it a little bit more

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: 00:19:25

and how it helps our bodies.

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: 00:19:27

From a deeper perspective,

physiologically, musculoskeletal,

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: 00:19:31

neurologically, all of the benefits

that come from high intensity interval

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: 00:19:34

training and sprint interval training.

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: 00:19:35

And then of course, ways that

you can incorporate it into your

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: 00:19:38

routine, no matter the style of

exercise handbag that you prefer.

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: 00:19:41

So I hope you enjoy this episode.

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: 00:19:43

I'll see you guys again on the

next episode of Illness Piy,

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: 00:19:45

the pod where we'll cover.

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: 00:19:48

Probably the most forgotten part of

the exercise handbag so I'm excited

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: 00:19:53

to dive in and I'll see you then.