What is LIIT (Low-Intensity Interval Training)

Jeff Baldelli
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The difference from HIIT

Low-intensity interval training, or LIIT, may sound like a contradiction, but it is just as good of a workout for you as HIIT. The main difference is that with LIIT, you work out at a much slower pace. While it’s slower, though, the intensity is still there.

You could consider this exercise as HIIT light. You still give all the effort you can to complete the work intervals, but you lower the intensity to make sure you get the full effects of the recovery period.

This means that you can still get a workout that will burn fat, however, you have to be more careful about how you approach it. With HIIT, you can go all in on your energy and power, but with LIIT, you need to stick to a more moderate pace.

Also, unlike HIIT, you can cut out a portion of the sprints, reducing the workout length and giving you some breathing room.

The core differences between the two are that with HIIT, you work out at a much higher intensity for shorter periods of time. This means that you will most likely be left feeling more exhausted with HIIT, and that you will need longer periods of rest before you get the same workout again. LIIT, on the other hand, has fewer intervals and slower paces, with short periods of rest in between. You can easily get to work again within an hour, if necessary.

The Benefits of HIIT

High-Intensity Interval Training is one of the newest fitness trends to hit the scene. It has benefits that go far beyond what you would normally get out of cardio.

One of the biggest benefits is that it is a lot of fun, and it doesn’t feel like exercise at all. This makes it a very good way to make sure that you actually stick to the routine.

HIIT also helps to give you more energy in your daily life. After you’re done with a workout, you usually feel less stressed and more enthusiastic to get through your day.

In fact, one study showed that HIIT can help increase the amount of oxygen that you take in and your mitochondria efficiency and increase your endurance. This study also showed that this workout helps to reduce blood sugar levels by improving insulin sensitivity. This means that if you have diabetes, HIIT can help you to better manage your disease.

Benefits from LIIT

The principle behind low-intensity interval training is simple. The intensity is low enough to avoid the buildup of lactic acid, the result of which is muscle fatigue. So what does this do for the muscle, and for your body overall?

The benefit of low-intensity interval training is based on your body’s adaptive power. Interval training influences the mitochondrial activity of the muscle, increasing the aerobic capacity of the muscle cell. This means that when your work interval finishes, your body can immediately return to normal levels of working without feeling as if it has been punished.

There are two primary keys to success with low-intensity interval training.

Very soon after the interval, your body enters an aerobic mode that lasts for about a half hour. In this mode, the body’s processes are functioning much less rapidly and at a calmer pace.

The maximum aerobic potential of your body may be improved by as much as 15%. More than just cardiovascular benefits result from this training. As a part of this heightened aerobic activity, your endurance and stamina increase along with your stamina.

How to perform Low-Intensity Interval Training:

The intensity of low-intensity interval training is set to less than 70% of your maximum capacity. It consists of intervals of exercise consisting of a 10 second sprint, followed by 40 seconds of recovery. While performing this training, you will be performing somewhere between 6 and 10 repetitions.

Benefits from HIIT

High-intensity interval training is a cardiovascular exercise that will improve your stamina and endurance even faster than low-intensity training.

The high-intensity intervals, which should not exceed 90% of your maximum capacity, will result in the buildup of lactic acid in the body. This buildup causes a burning sensation in the muscles that leads to muscle fatigue. High-intensity interval training is quick, short, and useful. This type of training can burn up to a pound of fat per day.

High-intensity interval training is quick, intense, and effective. This type of training can burn up to a pound of fat per day.

High-intensity interval training is quick, intense, and effective. This type of training can burn up to a pound of fat per day.

How to perform HIIT:

Best LIIT Workouts

LIIT schedules can range greatly based on your fitness goals and amount of time you have each day to devote to exercise.

Some people may be able to perform a full exercising session with adequate rest.

Others may have time for a quick walk, but not a full routine.

Whatever your preference, try adding an interval training day into your routine.

By adding a few short bouts of exercise with some extra rest during the week, you’ll be able to do more total breaks throughout the week while still being able to do the amount of cardio that you want.

For example, instead of trying to work out for an hour straight, break it up into three 30-minute sessions that are split up with 10 or 15 minutes of rest between each.

Be sure to make your schedule count, though. Short sprints on the treadmill or in the park will be much more beneficial than simply taking a short stroll through the neighborhood.

Follow the 20-second high intensity / 60-second rest format that we describe later in this book.

If that’s not possible, you can always break up your 20-second intervals with some active rest. Choose an activity that you like to do, such as skipping or walking at a fast pace.

Best HIIT Workouts

HIIT is a lot like interval training. The difference is that instead of the 20-second high intensity / 60-second rest format for an interval, you’ll be doing shorter periods of high intensity that last for a shorter amount of time.

An example of a HIIT workout would be to perform sprinting intervals for one minute, then a slower pace for two minutes.

HIIT trainers can be expensive, but you can still do HIIT with the treadmill that you have in your own home. To do this, you’ll need to be careful about your speed. If you choose not to use a treadmill, you’ll need to keep the pace you set as fast as possible.

HIIT workouts are typically shorter in length than other forms of interval training. This is because you’ll need longer periods of rest to complete a HIIT workout than you would for an interval.

Will it be the next Trendy Fitness thing

The terms “high-intensity interval training” and “low-intensity interval training” have been popular in the fitness industry for some time now.

How popular are they? The fitness industry is a multi-billion dollar business. People know that one of the most effective, efficient, and, of course, most enjoyable ways to stay in shape is by performing cardio-heavy exercises.

For years, scientific research has shown that short bursts of very intense, cardiovascular intensive training combined with longer periods of rest or less active recovery periods are far more effective than long cardio sessions over the course of days, weeks, or even months.

Most people are not willing to do 30-45 minutes of high-intensity interval training, so the lack of results from a long cardio workout can lead to burnout or demotivation. With the emergence of lower intensity cardio training, it can be far more appealing, not just from a time management perspective but also a motivation perspective.

How Does LIIT Work?

Low-intensity interval training is performed at a sub-maximal effort level. In more concrete terms, it means exercising at a pace that lets you talk without breathing hard, so you can still have a conversation with your friends as you run. In commercial gyms, this level of activity is typically sustainable for somewhere between 8 and 20 minutes.

Interval sessions include a high-intensity burst at the outset. To get back to our previous point about 30-45 minutes of rigorous exercise, these high-intensity intervals are just a fraction of that. The benefits of performing these sessions so efficiently are obvious: little commitment and little time wasted.

To describe the HIIT and LIIT difference in a more visual format, think of a 30-second sprint followed by a 90-second jog, repeated for 20 to 30 minutes. During the intense exercise, you’re out of breath and your heart rate is in the anaerobic zone (80-90% of your maximum heart rate), while the recovery periods are the time you let your breathing recover and your heart rate to return to normal while jogging.