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HIIT vs. Sprint Training: What Women Over 40 Need to Know | Dr. Stacy Sims

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You’ve heard HIIT is good. But what kind? For how long? And why does it work differently for women in perimenopause? Dr. Stacy Sims breaks down the difference between REAL high-intensity interval training and the fatigue-based workouts that raise cortisol and stall results. Is 30 seconds of workout enough? What’s the best post-lifting finisher? And how do you build intensity without burnout?

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👩‍🔬 About Me:
I’m Dr. Stacy Sims, exercise physiologist, nutrition scientist, and author of ROAR and Next Level. My mission is simple: stop training women like small men. I help you understand and work with your physiology - for better performance, health, and longevity.

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20 Comments

@nicte_lab 1 year ago

We definitely need Dr Stacy Sims to start uploading SIT training follow up videos ❤ please please please !!! ❤

@miashi9645 1 year ago

I've done the SIT training for 2 months now, 4 times a week, only 20 mins. I can say that I get the best sleep in my adult life! Slept through the night with such deep sleep is truly a blessing.

@acaseoffamily5248 1 year ago (edited)

I’ve been sprinting down the street in my neighborhood like a crazy woman, but I love it! After walking for about 20 minutes, I break into a 100% sprint for 10 seconds (I can’t go much longer than that!). The first interval only takes a couple minutes to recover from, but it takes longer the more intervals I do. When it takes 4-5 minutes or longer to recover, that’s when I know I’m done. SIT is hard! We could easily and accurately use the acronym for “Super high intensity interval training” to describe it. However, I don’t think that would be as appealing as SIT 😂

@michellep_83 1 year ago

I very much appreciate the male host’s request for clarification on what SIT means because Stacey is really good about talking about the benefits and differences but not really breaking down what SIT workout looks like from start to finish. He did a really great job of clarifying it and summarizing it towards the end for us viewers. Great info!

@JDWilsonJr 1 year ago

Spot on !!! 80% <->- 90% of maximum heart rate aka Anaerobic Zone 4 for 30 seconds then rest until recovered for 2-5 minutes ... As many as can at beginning and then up to 5 to 8 times ... More than 8 is redundant ... Short sweet and optimal ... Thank you Stacy for stringing it together, and as important, for saying what NOT TO DO :-)

@hbchealthybychoice6616 1 year ago

I’m a 50 year old female track coach. I ran track (Sprinter)in HS and I never stopped sprinting over the past 35 years! I still compete with my teenage track students and they are blown away that I’m still doing this at my age! I can truly say it has literally kept me young. I’ve done weights since college and it is really helping me have minimal menopause symptoms. I’m still working on bringing my cortisol levels down as my belly fat has increased over the past 2 years. That caught me off guard 😂.

@dianastevenssf 1 year ago

Thank you, Dr. Sim, for clarifying the proper interval ratios for HIIT/SIT! I’ve come across so many conflicting definitions online that it’s been tough to know which ones to trust.

I always suspected those 30–45 minute ‘HIIT’ workouts weren’t quite right; they felt more like high-intensity steady state cardio. And as we know, pushing too long at that level can actually elevate cortisol, which is counterproductive. True HIIT is about short, all-out bursts to the point of fatigue, which is where the real benefits are generated.

@nazeeniranfar2616 1 year ago

It is always great to listen to Dr. Sims. Her voice is so calming though her message is focusing on pushing hard 😁

@NovasYouTubeName 1 year ago

Absolutely adore and respect Dr. Sims. She’s changing my life!

@lostieaddict 1 year ago

notification gang XD i love you and your work Stacy Sims, thank you for everything!!

@west_coast_elle 1 year ago

This has been such a game changer for me. Thank you, Dr. Sims! 💪🏽

@blinkspacestudio8892 9 months ago

Working out a routine that I can do for the week, its hard I travel 2hrs to and from work every week day. But I still manage to get home, put on a healthy stew for the next day and have a 5hr workout spread out during the week. I need to keep this going for at least a month (going to a wedding in 10 days too) and want to squeeze in as many workouts as I can. Its amazing how easy it is to get your heart rate up. Walk faster, take the stairs etc.

@axel-wn3od 1 year ago

Started this a few months ago in between heavy lifting ,first week I had to lie down on floor after my session ,took a month to master it as was doing a few of these in session between lifting ,battlerope ,cycling ,rowing ,kettlebell etc made a remarkable difference to my fitness

@imeringiles 1 year ago

I’ve been doing them for months and love them! Best cardio!

@terithompson9625 1 year ago (edited)

This is amazing information. I love Dr. Sims ❤ I am getting on this right away 😮

@Shelleyb4028 1 year ago

Love this! Thank you :)

@sadhnabhatnagar6816 1 year ago

Please can you suggest a SIT example for someone with moderate knee issues who does not have access to a gym?

@missmykael 6 months ago

It seems like we are all confused about the hiit portion. 😂 Do we do hiit and sit on the same days? What does a week look like? I keep watching her videos and missing the specifics about how to actually do what she recommends

@valejul 1 year ago

Thank you!

@hanflancocopan 1 year ago

The terminology is interesting because I’ve always understood HIIT as FULL OUT intervals with near FULL RECOVERY in between. What she’s calling “HIIT” I would have categorized as “MIIT” maybe. I guess that’s why it’s important to define things. As for the practice of “SIT” as a personal trainer: I’m for it 👍🏼😁