The answer depends on understanding just what VO2max is. Now, if you're not familiar with VO2max, you may wonder how it's possible to work at more than 100 percent of it.
SMIT, on the other hand, involves interspersing maximal intensity (all-out) bursts of exercise intervals performed at MORE than 100 percent of your V02 max with passive-recovery phases. Put simply, HIIT involves interspersing high-intensity work (exercise) intervals performed at 100 percent of your VO2max with either active-recovery (low-intensity) phases or passive-recovery phases (standing or sitting fairly still).
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To better understand how to use SMIT, and HIIT, for that matter, you need to be aware of the differences between the two. The results demonstrated that SMIT worked better in improving shorter and longer distance performance than doing both HIIT and continuous running. One study found greater improvements in 3000-meter time-trial performance after SMIT than after continuous running. Now, even if you're familiar with HIIT, you may not be familiar with supramaximal interval training (SMIT), which not only gives you the metabolic benefits of high intensity exercises, but also may be a more effective training option for improving fitness and performance. (2) As such, high-intensity interval training (HIIT) has become a popular and proven method to use for fat-loss, as well as to improve cardio and conditioning levels. (1) Case in point, a 2008 study showed that high-intensity exercise sessions over 6 weeks (3 times per week) are a powerful method to increase whole-body and skeletal muscle capacities to burn fat. The higher the exercise intensity, the greater the metabolic impact.
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