#15: Short bursts

Short on time? This week, we'll explain how a few seconds of all-out effort can make a huge difference to your health.

Plus:

• Product picks to help increase your healthspan

• Nike’s latest running shoe, and new launches for boosting recovery, healthy feet, and getting steps in

Let’s go!
- Ash Read and Joe Niehaus

You’ve heard of HIIT, but what about SIT?

Sprint Interval Training (SIT) is a maximal-effort remix of traditional high-intensity workouts. 

SIT vs. HIIT. Both utilize bouts of intense exercise, but there are key differences:

• SIT: Short, max effort sprints (typically 10-30 seconds) followed by longer rest periods (2-4 minutes), usually focused on activities like running, cycling, or rowing

• HIIT: Longer periods (30 seconds to a few minutes) of high but not max effort, with shorter rest, incorporating  bodyweight movements, weight lifting, and aerobic exercises

The science: Research has shown brief, intense exercise sessions can be incredibly impactful: 

• Boost your VO2 Max: SIT is just as effective as moderate-to-vigorous endurance training for improving VO2 max

• Reduce risks: Three to four minutes of vigorous intermittent lifestyle physical activity may lead to a 17% to 32% reduction in cancer incidence risk

• 30-second "all-out" efforts: Significantly improve muscle endurance and boost how efficiently your muscles use oxygen

Getting started with SIT:

• Start and stop. A critical element in SIT, work-to-rest ratio dictates the ideal sprint-to-recovery time. So, a 1:4 ratio would mean you work for 20 seconds, then rest for 80.

• Don’t overdo it. Aim for a work-to-rest split of 1:4 or 1:5. Adjust as needed based on fitness level, taking time to recover between sets. Limit SIT sessions to two or three per week.

• Alternatively. Opt for tabata-style workouts performing for 20 seconds of all-out effort followed by 10 seconds of rest, repeated eight times. (Once the eight intervals are complete, rest 2-4 minutes before completing additional sets.) 

The bottom line: The benefits of intense exercise are undeniable. Short, max-effort sessions can boost fitness levels and reduce health risks, making them a valuable addition to any workout routine.

My Health Stack by Chris Mirabile

Each week in our Health Stack series, Wellworthy taps into its network of health and fitness experts to offer personal insights and recommendations.

This week: Chris Mirabile. He’s the founder and CEO of longevity supplements company NOVOS.

Chris has dedicated himself — and his work — to extending human healthspan, successfully slowing his biological age by 13.6 years (37%).

What I use at home:

• Philips Hue Smart Light Bulb: “Hue light bulbs allow me to adjust the color, intensity, and degree of light in my house at various points of the day to impact my circadian rhythm. Turning the color to yellow, then orange, then red as the evening gradually progresses facilitates melatonin production, which greatly benefits my sleep patterns.”

• Withings Body Scan: “The Withings scale gives me a stronger picture of key metrics directly from home, as well as the knowledge to put myself in the best position possible with health habits and lifestyle.”

• Pulsetto Vagus Nerve Stimulation device: “Stimulating the vagus nerve transitions the body into a state of relaxation, preparing you for sleep.”

What I consume to stay in top-tier shape:

• Electrolytes: “I put a pinch of Morton’s Lite Salt, which is 50/50 sodium/potassium, in my morning cup of water to help rehydrate after a night of sleep. Post-workout, I may use this, or opt for LMNT electrolytes for a sweet treat.”

• R.E.D.D. Energy Bar: “A nice blend of plant proteins, fibers, and adaptogenic mushrooms, this bar has a minimal impact on my blood glucose levels with only 2 grams of sugar per serving.”

• Garden of Life Raw Organic Meal Vanilla Chai: “This vegan protein blend is low in methionine — an amino acid that runs counter to longevity — while high in fiber, fruit and vegetable powders, probiotics and digestive enzymes. I take two scoops post-workout.”

• Nordic Naturals Ultimate Omega: “Fish oil supports several major functions, including heart, brain, eye, and immune health… This product by Nordic Naturals checks off all the boxes.”

How I track everything: 

• Oura Ring: “This is useful for tracking my sleep and recovery. I focus on measures like my HRV, shape of my heart rate and lowest heart rate during sleep, my movement during sleep, deep sleep, body temperature, and total calorie burn as an indicator of my activity level.”

Check out Chris’ full Health Stack here.

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Just dropped: Nike’s latest Pegasus running shoe

Iconic footwear brand Nike just released the latest version of its flagship running shoe, the Pegasus 41. This year’s version (the shoe has been around for over four decades) has the brand’s proprietary ReactX foam midsole and Air Zoom units in the heel and forefoot.

Compared to Nike’s traditional React foam, ReactX offers over 13% more energy return and cuts back the carbon footprint from producing a midsole by at least 43%. The Pegasus 41 is priced at $140 and comes in six colorways, but expect more styles to be available as the year progresses. Find the new shoe here.

More drops perfect for:

• Flexible feet. Minimalist footwear brand Vivobarefoot introduced its most flexible pair ever, the Motus Flex. It features a one-piece knitted upper and ultra-thin sole that conforms to your foot’s natural movement. Check out the line here.

• Community and rewards. Digital health and wellness company Noom announced a new app called Noom Vibe. The free features incentivize users for getting in steps, completing workouts, and more with a digital currency that can be exchanged for gift cards. Learn more here.

• Muscle recovery. Recovery technology brand Hyperice came out with the next generation of its Normatec leg sleeves. The Normatec Elite uses air compression to reduce swelling and improve circulation throughout the legs—all without hoses or heavy machinery. Order here.

• Clean hair care. Actress Brooke Shields launched Commence, a line of shampoo, conditioner, and serum designed specifically for women over 40. Each product incorporates the brand’s signature formulation to support hair growth and volume. Grab a bottle here.

• WHOOP users. The fitness wearables company released a line of silicone bands. The SportFlex band is sweatproof, waterproof, dirtproof, and stainproof. Strap up here.

• Environmentalists. On has released the Cloudrise running shoe as a part of its Cyclon™ circularity subscription program. When you join the program, you can order On products, then send them back to be recycled when you’ve worn them out. Learn more and subscribe here.

Today’s newsletter was brought to you by Joe Niehaus and Ash Read.

P.S. We’d love to hear from you! Send us your favorite gear, personal health stack, or feedback on the newsletter.