If you are a regular at My House Fitness, then odds are you are familiar with HIIT or high-intensity interval training. While HIIT is based on some solid science, and it is still an effective workout, aren’t we always looking for the next, better thing? And there is something new you can try, which everyone at My House Fitness is super excited about—SMIT.

SMIT or Supramaximal Interval Training is the future of workouts for active people. You perform intense bursts of exercise followed by a Low Impact or full rest period. Think shuttle runs, aka suicides, that you ran in high school gym most likely. One important side note, neither HIIT or SMIT is intended for workout newbies.

HIIT vs. SMIT

So what’s the main difference between the two training methods? HIIT pairs intervals of high-intensity exercises with recovery phases that are low to moderate in intensity, for instance you are operating at only 50 percent during the low impact or rest period.

SMIT, however, utilizes an all-out burst of exercise, at your maximum intensity, with a low impact or rest period of no activity at all. The European Journal of Sport Science published a study in 2013 that compared the two training modalities, comparing the endurance and sprint benefits. The study reported that the time trail performance of the study participants was “greater following SMIT than continuous running, and improvements in 40 m sprint and Repeated Sprint Ability (RSA) performance were greater following SMIT than HIT and continuous running.”

Starting SMIT

If you are interested in giving SMIT a try, but aren’t quite ready in terms of your fitness level, there’s nothing wrong with working your way up to the more challenging workout with HIIT activities until you improve. Talk to one of My House Fitness’ trainers to see what’s best for you and to establish a plan to increase your stamina and endurance.

If you are a ready to incorporate SMIT and are a regular at My House Fitness, then introducing one round of SMIT in your 3 to 4 times a week training schedule is a great way to start. If your training schedule is more rigorous, you might be able to handle more. Again, one of our trainers can advise you on what is right for you and your activity level.

When you start out with SMIT, your intervals should be in the 5 to 15 second range, after that you will begin to lose maximal power, and you really should begin a low impact or rest period. Also as you begin SMIT, start on the lower end of how many intervals you want to perform. You can always work your way up to more, and should, as you progress. Just like your SMIT intervals will depend on your personal level of fitness, so to will your low impact or rest intervals. Start at the higher end, with a work to rest ratio of 1:20. As you improve you can decrease that ratio to the lower end, 1:12.

My House Fitness now is offering SMIT Classes at our studios. Come in and see what you can accomplish with this great new workout. Ask one of our trainers for more information. Isn’t it time you got SMIT’en?

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