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What is LIIT? Everything you need to know about the latest fitness craze
Posted on September 30 2018
Low-Intensity Interval Training takes less energy but is proving just as effective.
Just in case you’re not a gym bunny, LIIT is the new HIIT (High-Intensity Interval Training) that’s proving extremely popular, as it’s suitable for people of all ages, and all fitness levels.
While more and more of us want to adopt a healthy lifestyle, but may not necessarily feel in peak condition, a LIIT workout still involves exercise sessions that burn calories, except it’s more sustainable (so you won’t feel so out of puff) and with less risk of injury.
What’s the difference between LIIT and HIIT?
Whereas HIIT requires short, intense, unsustainable bursts of physical activity, mixed with intervals of quick rests which results in the body burning calories at a higher rate, LIIT is slower and the recovery time longer.
Depending on the time of the workout session, the nitty gritty is you can expect to burn the same amount of calories with both routines, it just takes a little longer with LIIT.
Do I have to be a member of a gym to do the exercise programme?
The great news is, the exercises can be adapted to suit your level of fitness without necessarily having to go to the gym.
So whether you’re walking, running, skipping, doing push-ups, working on your abs or lifting weights, LIIT is still interval training, which is why it’s so effective, but without the big, bad burn.
For instance, to modify you’re HIIT programme to something less strenuous, all you have to do is change the speed or amount of repititions, focus on control and less on resistance, and increase the time of the workout session. All of which should result in the same weight loss effect – if that’s what you’re aiming for.
What if I haven’t tried LIIT before?
If you’re new to LIIT and want to introduce it into your physical acitivity, here are two suggestions to get you going…
Try jogging at a comfortable pace for two to three minutes, followed by a brisk walk for five minutes. Remember to breathe deeply, wear the right training shoes and time yourself. Repeat, rest and repeat.
If this sounds too tiring, you can always jog for 90 seconds and then walk for three to five minutes to build up your stamina.
2. Exercise bike
If you’ve ever done a spin class, you’ll know how peddling at high speed can really get the heart pumping. To still enjoy the cardiovascular benefits, try peddling fast for a few minutes, then stop, rest and repeat.
With an exercise bike offering varying options for resistance, this type of training will burn calories and get the heart rate going, without you having to over exert yourself.