What is LIIT Exercise and How Can I Benefit from It?
LIIT stands for Low-Intensity Interval Training, which results in a type of exercise to create muscle burn. This routine employs strength intervals with longer rest periods. LIIT exercise is a way of toning up the muscles and getting enough rest between repetitions.
This type of exercise is effective to build muscle strength. However, experts recommend doing this type of routine only three times a week and not consecutive days.
HIIT exercise vs LIIT exercise
HIIT stands for High-Intensity Interval Training, and contrary to LIIT exercise, it works with short resting periods. On the other hand, LIIT exercise doesn’t push the person to the limit and has constant exercises for about 60 minutes.
LIIT exercise is ideal for people who are not used to performing exercise regularly. It’s also good for athletes who have stopped training and want to resume their regular routines. Consequently, LIIT exercise is just as effective as HIIT, but it’s much slower and calmer.
LIIT exercise forces a continuous movement before the resting period. The objective here is to keep the heart rate at a constant 75 percent. Thereby increasing the fat burning rate while strengthening the muscles.
The benefits of LIIT
The benefits of LIIT are related to the cardiovascular system. Additionally, it promotes the burning of fat and calories in the body, improves mood, and reduces stress.
LIIT exercise is also a good way to reduce the risk of injuries while training, improves mobility, flexibility, strength and cardiovascular resistance. Now, if you’re looking to increase muscle mass, LIIT is also a good option for you.
No hurry, no pause
This prolonged training with low intensity is focused on cardiovascular exercises for a period of 60 minutes. These exercises must be performed continuously without stopping and at a constant rhythm.
This rhythm of LIIT exercise helps distract the mind from the sensation of not being able to complete an exercise. Therefore, people should be able to perform these routines while talking.
Those who practice LIIT don’t experience that overwhelming feeling of exhaustion that HIIT gives you. Because of the release of hormones such as dopamine and serotonin, people actually relax during the exercise.
Another beneficial detail about LIIT exercise is that routines are not unnecessarily long.
What’s a LIIT routine like?
A good LIIT routine consists of walking at a fast pace for at least one hour. Also, if you have access to a gym, you could alternate walking on the treadmill with the elliptical or any other cardiovascular exercise machine. The important factor here is to maintain the heart rate between 65 and 75 percent.
Stretching exercises are also part of LIIT exercise. Additionally, one hour of swimming or yoga can also be a low-intensity interval training routine. LIIT routines can adjust to the weight, rate, or number of repetitions.
A LIIT exercise routine can include four circuits of 10 pushups, 10 squats, and weights. Ideally, you should do 30 seconds per exercise with a 90 second resting period between circuits.
On the other hand, weight training can also be adapted to a LIIT routine. Three or four series of 10 normal repetitions with weights, 10 with kettlebell weights, and lunges for example. Likewise, you should do 30 seconds for each exercise non-stop with a 90 second resting period between series.
LIIT at home
You can do LIIT exercise from the comfort of your own home, introducing daily activities. For example, washing your car can be adapted to a LIIT routine, also vacuuming the house, cleaning the windows or even walking up and down the stairs. The important factor is to keep moving continuously.
Finally, LIIT exercise is a prolonged training with low-intensity intervals that have a longer resting period. It’s beneficial for young people and elderly people alike.
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- Ebadi, B., & Damirchi, A. (2018). Effect of exercise training intensity on mitochondrial dynamics and mitophagy in post myocardial infarction rats. International Journal of Applied Exercise Physiology, 7(2), 46–55. https://doi.org/10.22631/ijaep.v7i2.278