This Sub-threshold Intensity Interval Training session uses the Whole Body Integrated protocol where exercises that involved whole body, multiplanar, task oriented movements that are functional in nature are circuited for extended periods of time at intensities just below the "hard" threshold.
The primary objective of this session is to raise the bar so to speak of our personal threshold where a bout of exercise is performed at just BELOW "hard" and the ensuing sensations of breathlessness or burning in the extremities for the prescribed amount of time. Which, is then followed by a bout of active recovery in the form of lower intensity exercise for a prescribed amount of time.
The exercise bouts are prescribed in such a way to promote both a functional strength and a metabolic stimulus, with a relatively high energy output yield but are easily recoverable. Improvements are noted in raising metabolic threshold, neuromuscular coordination and competency, core activation and stability to transfer forces throughout the body.
It is important to stay below the point a which exercise becomes hard as a specific training stimulus is prescribed with the ensuing adaptation in order to maximize our bodies ability to metabolically flexible. Moral of the story is just because you "can" train harder it is not the purpose of this prescribed session.
Benefits of SIIT are improved overall cardiovascular/cardiopulmonary function, increased mitochondiral density (cellular "powerhouses") and improved aerobic metabolism and fat "burning" capabilities.