Everyone’s body is different and burns calories at a different rate, says Andrew Borsellino, MS, NSCA-CSCS, NASM-PES, co-founder of Precision Sports Performance. While HIIT focuses on doing explosive, intense movements quickly with long recovery – such as burpees, sprints, or box-jumps until you feel you can’t do anymore – a LIIT workout might also incorporate these moves, but would concentrate more on form than exhaustion, and with shorter gaps in between exercises. Weight training can also be transformed into a low intensity workout, and he suggests doing so with three to four sets of 10 kettlebell swings, 10 single arm dumbbell rows per side, and holding a side plank for 20 seconds on each side with a 90-second rest between sets. Just make sure to boost that resistance for an equally effective workout and give yourself plenty of rest time. LIIT helps to build up stamina before you opt for higher intensity exercises. Just about any exercise can be performed through the LIIT format as long as it’s modified, says Borsellino. 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. Not only does HIIT promise to improve overall health and fitness, it can also be done in a short amount of time. Intensity Level: Medium Zumba is an interval workout. A study that focused on older adults discovered that through low intensity exercises not only did they get physically stronger, but they boosted their cognitive health as well. 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. The only unitin… LISS training is any low endurance workout that's around 50-65% of your max heart rate, depending on your fitness level. If you reduce the intensity of the exercise you perform, you must increase the duration that you’re exercising to burn a similar amount of calories. CrossFit consists mainly of high-intensity exercise, and that is part of why it has caught on like wildfire.What makes exercise high in intensity? One marker is elevated heart rate. Â. With the right plan and the right discipline, you can get seriously shredded in just 28 days. Thank you for signing up. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Low-Intensity Interval Training is in almost every shape and form similar to HIIT. This workout combines cardio and weight-lifting drills for serious body-sculpting results. That same guy can burn the same amount of calories during a 60- to 75-minute LIIT workout session, he says.Â. Some of the most popular low-intensity exercises include yoga and pilates. Your information has been successfully processed! The difference is that the intensity during a LIIT workout is slower than a sprint, and the recovery time is longer. Weight training can also be transformed into a low intensity workout, and he suggests doing so with three to four sets of 10 kettlebell swings, 10 single arm dumbbell rows per side, and holding a side plank for 20 seconds on each side with a 90-second rest between sets. 2020 Jun 4;1-8. doi: 10.1080/02640414.2020.1766178. But LIIT (low-intensity interval training) has become a recent exercise phenomenon that claims you can still achieve similar fitness results to HIIT, but with lower risk of injury. Intensity during a LIIT routine is never at or above a sprint, and recovery time is longer. When we think of exercise, we typically think of common high-intensity activities. 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. And the recovery periods are longer. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity. The most important takeaway is that getting enough exercise is important for overall health. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. LIIT training shares some similar qualities as HIIT, but their differences are what make it stand apart. Low-intensity interval training can be as effective as HIIT – but only if you spend more time working out If you slow your workout down, you’ll have to increase the time you spend doing it. University of Westminster provides funding as a member of The Conversation UK. 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. These … 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). This has not only been shown in multiple studies, but also demonstrated by myself on live TV, where I showed 30 minutes of continuous cycling, and a 90-second “all-out” cycle sprint, used similar amounts of energy. Though HIIT typically leads to larger increases in aerobic fitness, both high- and low-intensity training can be beneficial to heart health. Low-intensity interval training (LIIT) is performing exercise at the minimum effective dose so that you yield every ounce of results without any diminishing returns. Write an article and join a growing community of more than 118,600 academics and researchers from 3,811 institutions. 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. The aim is to use interval training but reduce the intensity and lengthen active periods, making it easier for people looking to get in shape or keep active. The Effect of Low-Volume High-Intensity Interval Training on Cardiometabolic Health and Psychological Responses in Overweight/Obese Middle-Aged Men J Sports Sci. Five Sandow-winning champions share their go-to delt moves. “LIIT training is similar to high-intensity interval training because it follows an intense exercise period followed by a slower-paced recovery period,” explains Jamie Logie, CPT, certified strength training specialist. 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. You've got to nail your technique before progress can start. Interval training involves alternating between periods of high-intensity exercise and low-intensity exercise. What Is Low-Intensity Interval Training? With the recent explosion of HIIT, it was only a matter of time until a radically different style of training would appear. Long, low intensity rides “There is a specific endurance training zone, ” explains Allen. Low Intensity Interval Training or LIIT is a variation on High Intensity Interval Training (HIIT). “When comparing HIIT calorie burn to LIIT calorie burn, it’s dependent on total time of the workout session.”, You can burn the same amount of total calories with both training styles, he says. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Make sure to add LIIT training a few times a week to your regular workout routine. Do regular sessions and the results could be lower blood pressure, stronger bones and muscles, and a reduced risk of cardiovascular disease, some cancers and stroke. 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. These are guaranteed to grow your guns to their peak shape. HIIT requires you to work “all out” for brief periods of 30-45 seconds, interspersed with recovery periods of about five minutes, repeated approximately 2-4 times. Because none of the above targets muscle strength and mass, if you’re doing HIIT, LIIT or any other type of endurance training, consider adding in some type of strength-based resistance training as well. 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. A good example would be a 90-second jog on the treadmill followed by a walking recovery of three to five minutes. Because it’s done at such a high intensity, you can have a successful workout in as little as 15-20 minutes. 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. When I am training clients, I will always keep an eye on their heart rate. For these reasons, LIIT claims to be one compromise that mixes elements of HIIT and traditional endurance training. 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. But because HIIT is so intense, research suggests leaving about three days between HIIT workouts to let your body recover. The classes move between high- and low-intensity dance moves designed to get your heart rate up and boost cardio endurance. You’ve heard of HIIT training, its benefits, and even added it to your workout routine. It’s tuning in to your body, giving it what it needs in the time you have available, and then getting on with your day. High-intensity exercise doesn't need to be high-impact. 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. LIIT, or low-intensity interval training, is made up of a mix of low-impact exercise intervals and generous rest intervals. Not to mention, LIIT training also acts like a reset button thanks to its longer recovery time in between exercises. People with bone and joint problems may not enjoy HIIT due to the heavy loading that it requires. Popping up in trendy gyms and luxury fitness studios across the United States and Europe, LIIT classes appeal to busy professionals, students, parents, or pretty much anyone who needs to slow down, unwind, and treat their sore muscles. All rights reserved. LIIT (low-intensity interval training) is similar to HIIT in the way that it consists of intervals of higher and lower intensity. Try both, and even consider changing your routine up. HIIT training does have its benefits, but there are some good things you’re missing out on if you aren’t doing LIIT workouts. Exercise is only effective when done consistently, so the activity you like most is probably the right exercise for you. Whether you’re 21 or 85, LIIT training can benefit you in the long run. Interval training is a type of training that involves a series of high intensity workouts interspersed with rest or relief periods. However, the benefits of any exercise often outweigh the risks, in both healthy people and those with health conditions. Tyler Olson/ Shutterstock Bradley Elliott, University of Westminster. 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. 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. “LIIT training is a good alternative for those who are newer to fitness, the older population that might not be ready to jump right into the incredibly vigorous high-intensity training, and those coming off an injury,” says Logie. Although LIIT and HIIT are only one letter off from each other, the two forms of exercise are at the opposite end of the intensity spectrum. Lecturer in Physiology, University of Westminster, Bradley Elliott receives funding from the Endocrine Society, the Quintin Hogg Trust, and private philanthropy to support academic research. Low-Intensity Fat Loss, often referred to as LIFL, is a style of exercise that combines the benefits of high-intensity interval training (HIIT) with the benefits of low-intensity steady state (LISS) cardio. Copyright © 2010–2020, The Conversation US, Inc. Trade off between exercise duration and intensity. Here are six low-impact HIIT workouts that'll burn serious calories and build muscle — no jumping required. But LIIT (low-intensity interval training) has become a recent exercise phenomenon that claims you can still achieve similar fitness results to HIIT, but with lower risk of injury. Researchers at the School of Kinesiology and Health Studies at Queen’s University in Kingston, Ontario, observed two groups of people performing HIIT and LIIT exercises over a gradual period of time, and discovered that the LIIT exercises got the same weight loss effects as their counterpart, according to the results published in the journal, Annals of Internal Medicine. 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. Since it leaves us with almost no injuries, we can be more consistent with our workout routine. 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. For example, an interval workout might consist of alternating between 30 seconds of running at a sprint pace and 60 seconds of walking. Types of exercise include walking, cycling, swimming, jogging or any consistent movement that will keep your heart rate at the desired level. 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. 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. “Modifying the weight/rep scheme of an exercise that you are performing or changing the tempo or speed at which the exercises are done is key,” he says. The UK government advises adults of all abilities to do 150 minutes of continuous exercise a week – or 75 minutes of intermittent style exercise a week. In this article we compare the efficiency of High Intensity Interval Training against that of Low Intensity Steady State cardiovascular exercise( HIIT vs LISS) . For a ballpark estimate, during a 30-minute HIIT workout session, a 185-lb guy can anticipate to burn between 350 to 450 calories. 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. If you’re wondering how the calorie burn varies between both training methods, you can torch a ton of calories with both workouts. This includes sprinting, swimming, burpees, jumping jacks, mountain climbers, push-ups, pull-ups, chin-ups and many more exercises. 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. Learn more about the benefits of LIIT training on the following slides. But HIIT’s intensity might not be for everyone – which is why slower, less intense workouts have started to gain popularity. It can even be done by older people and those with chronic health conditions, like diabetes. ... while MICT had a lower maximum heart rate and longer periods of low-intensity rest. The difference is that the high-intensity periods aren’t nearly as intense. 2 – Pause-holds at certain parts of most exercises. 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. 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 it might sound easy, those 30 seconds can feel like they last forever if you’re exercising as intensely as you possibly can. Better Flexibility. That meant my favourite High- Intensity Interval Training (HIIT) sessions, which involve working at maximum capacity for around a minute and then resting for 30 seconds in between bursts, had to go. While the benefits still outweigh the risks for most people, HIIT has also been linked to greater risk of injury. The amount of calories used during HIIT, LIIT or endurance workouts is roughly the same if you bear in mind this intensity-duration trade off. When doing low intensity exercise correctly, athletes should be able to carry on a normal conversation or breathe easily through their nose. When it comes to doing HIIT or LIIT based exercise, the choice is really yours. Interval training, also sometimes referred to as high intensity interval training, involves alternating between periods of high and low intensity exercise. These workouts are programmed with low intensity thus are easier on our joints. 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LISS is a low intensity, long duration example of this type of training. But have you heard your gym buddies discussing LIIT training? It can be easily opted by elderly people who cannot go for high intensity workouts. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. LIIT is also commonly done on household gym machines such as the elliptical, stationary bike, treadmill, or rower. Borsellino advises jogging at a moderate pace for two to three minutes followed by a brisk walk for five minutes. (If you're not too familiar with HITT or LISS, check out this in-depth comparisonthat highlights all the pros and cons of each) 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. Even though HIIT has long been deemed one of the best ways to lose weight, it’s been found that low intensity exercises are just as effective. This might be why fitness regimes like high-intensity interval training (HIIT) have become so popular in recent years. For example, you can alternate between two minute jogs and one minute sprints for 10 to 15 minutes. Simply put, HIIT can hurt – and it might not be good for everyone. This type of physical training involves short periods of intense exercise that … Endurance fitness is a great marker of health, and will improve with all these types of exercise – but HIIT is more likely to improve muscle power. 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. 15 Minute Low-Impact, Squat-Free Low Impact HIIT This one requires some light dumbells, but is super helpful for people dealing with bad knees or the inability to jump for some reason . But is LIIT as effective as HIIT? Online ahead of print. Interval training is a discontinuous exercise routine that involves a series of low to high-intensity workouts. People who have been on a fitness hiatus and want to ease back into exercising will also benefit from this form of training. Chin-Ups and many more exercises little as 15-20 minutes both workouts drills for serious body-sculpting.. May not enjoy HIIT due to the heavy loading that it consists of intervals of higher and intensity. 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