Low-intensity interval training can be as effective as HIIT – but only if you spend more time working out
This is a professional note extracted from an online article.
Read more efficiently
Save what inspires you
IDEA EXTRACTED FROM:
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.
... 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.
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.
SIMILAR ARTICLES & IDEAS:
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...
...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.
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.
Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
A 20-Min HIIT home workout:
Choose one exercise for each of the following four categories:
Complete this circuit three times with a 30-second rest between each round.
Set a timer for 10 minutes and complete the circuit as many times as possible with little to no rest over the course of those 10 minutes.
one more idea
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 ...
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.
Mental health issues are on the rise globally, due to a complex life that has us pursue perfection in every aspect of our lives.
Cases of chronic depression and anxiety are normally treated u...
Regular exercise can treat mild to moderate depression, as good as the antidepressants.
Exercise provides us with feel-good chemicals made naturally inside our body, as the brain releases endorphins, dopamine, and serotonin.
Exercise also has a psychological benefit of making us feel great.
Using exercise as a social activity, we improve our self-esteem and get to meet new people, forming healthy and positive connections
one more idea
While it feels satisfying to have sore, aching limbs, and a sign of a good workout. This is entirely unnecessary and one can eliminate the soreness by doing slow reps, or avoiding eccentric (muscle...
One can get stronger by increasing the size of the individual muscle fibers, and by recruiting more of the muscle fiber to work together when needed.
A bulky body is also considered a negative in certain sports. Getting bulky is a specific, targeted training which includes high-volume exercises, calorie intake, and protein supplements, and cannot be attained by simply lifting heavier weights.
Scales are actually useful in providing you with information about your general progress and direction.
7 more ideas
Joe Wicks (The Body Coach) home workouts have become a rage among families in lockdown, amassing 23 million viewers a week. The whole experience feels unifying and motivating, in an age of physical...
.. was Jack LaLanne, whose self-titled fitness show in the US ran from 1951 to 1985, after which his celebrity status made him appear in prime-time sports and even on The Simpsons.
His bulging biceps coupled with a soft, empathic approach had a sense of intimacy and motivation, which resulted in a magnetic pull on women and children.
... an expert mountaineer and youth fitness advocate, founded the Institute of Physical Fitness in NY in 1954, making her a force to reckon with and a regular on prime-time US shows.
She enjoyed a long and prosperous media career until the age of 97 when she died in 2011.
4 more ideas
Eating food increases your metabolism for a while because extra calories are required to process your meal. This is called the thermic effect of food (TEF).
Protein increases your metaboli...
Drinking water may speed up your metabolism for about an hour. This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it.
Drinking water can also help you fill up and help you eat less, especially if you drink it half an hour before you eat.
High-intensity interval training (HIIT) involves short, intense bursts of activity and help you burn more fat by increasing your metabolic rate.
7 more ideas
Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.
You can gain a lot from giving physical activity a real place of privilege in...
It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.
It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.
Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.
For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)
2 more ideas
The phenomenon of rebelling against any perceived control from others is known as control aversion. People do not want to be explicitly told what to do and form a natural rebellion against strict commandments.
While they are trying to learn things at home using the online tutorials, they are increasingly having a short temper and lack of patience.
The stressful and uncertain situations created by a global crisis, from which the news industry is thriving nowadays, is making the positive words and messages from the instruction videos sound forced or even fake. Staying in isolation is also linked with increased frustration, anger and stress.
People want to connect with others in-person and traditional methods of doing things, like cooking with a recipe book or taking a live workout class are always preferable to sitting isolated in a closed room.
one more idea