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