Low-intensity interval training can be as effective as HIIT – but only if you spend more time working out - Deepstash

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Low-intensity interval training can be as effective as HIIT – but only if you spend more time working out

https://theconversation.com/low-intensity-interval-training-can-be-as-effective-as-hiit-but-only-if-you-spend-more-time-working-out-135251

theconversation.com

Low-intensity interval training can be as effective as HIIT – but only if you spend more time working out
'LIIT' is the latest exercise phenomenon that advocates for slowing down your workout.

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Why HIIT gained popularity

Why HIIT gained popularity
  • HIIT( high-intensity interval training) promises to improve overall health and fitness and it can also be done in a short amount of time.
  • It requires you to work hard for short periods of 30-45 seconds, infused with recovery periods of 5 minutes, repeated approximately 2-4 times.
  • It can even be done by people of all ages and by those with chronic health conditions, like diabetes.

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The downside of HIIT

  • Though HIIT might sound easy, those 25-30 seconds can feel like they last forever if you’re exercising as hard as you can. Thus, HIIT might not be appropriate for everyone.
  • Some ill people may feel faint, and very rarely pass out. While the benefits still outweigh the risks for most people, HIIT has also been linked to greater risk of injury.

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LIIT (low-intensity interval training)

This is a new exercise phenomenon that claims you can still achieve similar fitness results to HIIT, but with lower risk of injury.

Though there is currently no research on the effects of LIIT workouts, the idea is that you still perform exercises in intervals, but these exercises are done at a lower intensity and with more shorter rest time in between.

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LIIT is not yet backed by science

... but we can look at studies which have compared the effects of doing the same amount of exercise, but over different periods of time.

Both long, slow endurance training (walking or running) and HIIT have been found to improve heart and lung function in healthy adults. Though HIIT typically leads to larger increases in aerobic fitness, both high- and low-intensity training can be beneficial to heart health.

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LIIT and HIIT effectiveness

LIIT and HIIT effectiveness

If you simply replace a brief HIIT session with one of a lower intensity, then it probably won’t be more effective, unless the session is longer in order to make up for the loss of intensity.

So if your usual HIIT session is 10-15 minutes long, an equivalent LIIT session might need to be 30 minutes to be as effective.– and a continuous jogging session could be 60 minutes.

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SIMILAR ARTICLES & IDEAS:

HIIT: high-intensity interval training

HIIT: high-intensity interval training

HIIT workouts generally combine short bursts of intense heart-pounding exercise (during which a person’s heart rate reaches at least 80 percent of its maximum capacity, usually for 1 to 5 minute...

The most well-established benefit of HIIT...

...has to do with heart health: Intervals can boost cardio-respiratory health with a smaller time investment compared to continuous forms of exercise

It's not about superior fat-burning capacity or bigger muscles, but about improved VO2 max, a measure of endurance that calculates the maximum volume of oxygen the body can use.

VO2 max is one of the best predictors of overall health.

HIIT and weight loss

People can burn comparable amounts of calories in HIIT routines lasting, compared to longer continuous exercise routines. But  this doesn't mean that calorie burn translates into weight loss

This is the problem with HIIT, just like with any other form of exercise: it’s much easier to lose weight by cutting calories in your diet than trying to burn excess calories.

High-intensity interval training (HIIT)

Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
Example:

  • Jogging light...

HIIT home workout

HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
A 20-Min HIIT home workout:

  1. Dynamic Warm-up
  2. Bodyweight Squats
  3. Push-ups
  4. Star Jacks (or other dynamic exercises)
  5. Inverted Row (or other pull exercises)
  6. Plank (or other core exercises).
  7. A stretching to cool down.

High-intensity interval training (HIIT)

Is involves repeated short sessions, from 6 seconds to 4 minutes, with rests from 30 seconds to 4 minutes in between.

Any type of high-intensity interval training, irrespective of the ...

Incidental physical activities

Are physical activities undertaken as part of carrying out normal daily chores. 

Brief sessions of 20 seconds of stair-climbing (60 steps) repeated 3 times a day on 3 days per week over 6 weeks for example can lead to measurable improvements in cardiorespiratory fitness. 

Incorporating incidental physical activity into our routines

  • Replace short car trips with fast walking, or cycling;
  • Walk up the stairs at a fast pace instead of using the elevator;
  • Vigorous walk at a pace of about 130-140 steps per minute;
  • Look for opportunities to walk uphill;
  • Take your dog to an off-leash area and jog for 30-90 seconds alongside the pup.