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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... 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.
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 minutes) with periods of rest or lower-intensity exercise.
Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
Choose one exercise for each of the following four categories:
Perform each exercise for 30 seconds. After performing all four exercises, rest 30 seconds and start again