It can even be done by older people and those with chronic health conditions, like diabetes. Thank you for signing up. This workout combines cardio and weight-lifting drills for serious body-sculpting results. But have you heard your gym buddies discussing LIIT training? Though we know exercise is important for our overall health, and that more is typically better, many of us don’t have hours a day to devote to working out. With the recent explosion of HIIT, it was only a matter of time until a radically different style of training would appear. LISS is great for increased energy, better blood flow, a stronger heart, overall cardiovascular health, and in the initial stages of a workout program, effective fat burning. LIIT (low-intensity interval training) is similar to HIIT in the way that it consists of intervals of higher and lower intensity. The difference is that the intensity during a LIIT workout is slower than a sprint, and the recovery time is longer. If you’re wondering how the calorie burn varies between both training methods, you can torch a ton of calories with both workouts. You've got to nail your technique before progress can start. The Benefits of Changing Up Your Interval Training Intensity. For these reasons, LIIT claims to be one compromise that mixes elements of HIIT and traditional endurance training. Not only does HIIT promise to improve overall health and fitness, it can also be done in a short amount of time. As its name suggests, it is less intense and also slower than HIIT, being performed over a longer period of time with lower risk of injury. Learn more about the benefits of LIIT training on the following slides. Both long, slow endurance training (such as walking and running) and HIIT have been found to improve aerobic fitness (heart and lung function) in healthy adults. Copyright © 2010–2020, The Conversation US, Inc. Trade off between exercise duration and intensity. Simply put, HIIT can hurt – and it might not be good for everyone. Here are six low-impact HIIT workouts that'll burn serious calories and build muscle — no jumping required. Or try a circuit of three to four rounds of 10 squats, 10 push-ups, and a 30-second plank with a 90-second rest in between sets. At the end of the day, low intensity training should feel easy, which can be a big mental shift for athletes used to grinding and pushing their way through torturous high intensity interval sessions. In this article we compare the efficiency of High Intensity Interval Training against that of Low Intensity Steady State cardiovascular exercise( HIIT vs LISS) . This might be why fitness regimes like high-intensity interval training (HIIT) have become so popular in recent years. What Is Low-Intensity Interval Training? A low-intensity training is generally done at around 40-60% of your maximum heart rate (for a rough estimate: your maximum heart rate = 220 – your age). Just about any exercise can be performed through the LIIT format as long as it’s modified, says Borsellino. Try both, and even consider changing your routine up. Background: Evidence of the efficacy of high-intensity, low-volume interval training (HIIT-low volume) in treating insulin resistance (IR) in patients with metabolic disorders is contradictory. Low-Intensity Interval training (LIIT) Instead of requiring quick and intense intervals like those you would find in a HIIT workout, LIIT workouts intersperse strength-training intervals with longer rest breaks but require you to do each rep with as perfect form as you possibly can. High-intensity interval training, or HIIT, is popular because it works—this type of exercise is built around pylometric moves (think jump squats and burpees) and intense bursts of effort. LIIT is also commonly done on household gym machines such as the elliptical, stationary bike, treadmill, or rower. When I am training clients, I will always keep an eye on their heart rate. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity. Research suggests body fat is reduced by similar amounts between high and low intensity exercise, but higher intensities improved overall fitness and blood pressure, suggesting greater long-term health benefits. People with bone and joint problems may not enjoy HIIT due to the heavy loading that it requires. There have been common misconceptions in the fitness industry around which type of cardiovascular exercise is actually the better one for those don’t have professional trainers to explain it them. Though uncommon, in my lab we’ve had people be ill, feel faint, and – very rarely – pass out during a single 30-second “super-maximal” exercise. 2 – Pause-holds at certain parts of most exercises. LIIT, or low-intensity interval training, is made up of a mix of low-impact exercise intervals and generous rest intervals. All workouts are done in interval os higher and lower intensity, but the difference here is that in LIIT, the high-intensity intervals are not all that intense at all. The goal of high-intensity interval training (HIIT) is to get your heart rate up, increase the levels of lactate in your legs, and get a good workout in under 60 minutes. Low-Intensity Interval Training (LIIT) is the combination of the following key elements of effective exercise for life-enhancing fitness: 1 – Slow-tempo movements, where momentum is dramatically reduced/minimized. And though HIIT is reasonably safe for people with heart problems, it’s worth knowing that heart attacks are five times more likely following a HIIT workout than other types of exercise in higher risk cardiac patients. The classes move between high- and low-intensity dance moves designed to get your heart rate up and boost cardio endurance. Intensity Level: Medium Zumba is an interval workout. The Effect of Low-Volume High-Intensity Interval Training on Cardiometabolic Health and Psychological Responses in Overweight/Obese Middle-Aged Men J Sports Sci. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Not to mention, LIIT training also acts like a reset button thanks to its longer recovery time in between exercises. Make sure to add LIIT training a few times a week to your regular workout routine. Given the lack of research, to know if LIIT works we need to look at studies which have compared the effects of doing the same amount of exercise, but over different periods of time – either short and intense workouts, or long and slow workouts. So not only is it more sustainable than HIIT exercises, but it also means that the injury risk is lower and is more appropriate for individuals who are less fit. Interval training involves alternating between periods of high-intensity exercise and low-intensity exercise. Though it might sound easy, those 30 seconds can feel like they last forever if you’re exercising as intensely as you possibly can. People who have been on a fitness hiatus and want to ease back into exercising will also benefit from this form of training. LIIT training shares some similar qualities as HIIT, but their differences are what make it stand apart. (If you're not too familiar with HITT or LISS, check out this in-depth comparisonthat highlights all the pros and cons of each) Your information has been successfully processed! In addition, it is unknown whether this effect is mediated through muscle endocrine function, which in turn depends on muscle mass and fiber type composition. 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