For some time now, HIIT (High Intensity Interval Training) has gained popularity worldwide. This methodology is based on performing high-intensity exercises for short periods, alternating heavy workouts with rest periods or lighter exercises. But, in contrast, there's LIIT (Low Intensity Interval Training). If you're not familiar with it yet, pay attention!
What is HIIT?
To understand LIIT, we must first explore HIIT. This type of training involves performing extremely intense exercises in short intervals. It mixes maximum effort with periods of recovery, creating an intense and challenging cardiovascular experience. It is essential that those wishing to begin with HIIT have a good athletic foundation to minimize the risk of injury. HIIT has become popular due to its effectiveness in burning calories in short sessions, leading many to choose it as their primary training method.
What is LIIT?
In contrast to HIIT, which pushes the body to its limits, there's LIIT . This workout, which originated in the United States, has begun to gain popularity in other countries and is expected to be a growing trend. The key to LIIT lies in the difference in intensity and session duration. To burn the same number of calories as in a HIIT session, LIIT requires an additional 30 to 40 minutes of continuous movement, albeit at a much lower intensity.
Low-intensity interval training (LIIT) involves performing gentler exercises over an extended period. For those unaccustomed to intense physical activity, it's an excellent way to begin. The focus isn't on pushing your body to its limits, but rather on maintaining a more relaxed and sustained pace , which can also be effective in improving fitness.
The essence of LIIT lies in maintaining continuous movement, which raises the heart rate to between 65% and 75% . This range is suitable for promoting cardiovascular health without the risk of extreme exhaustion that can come with HIIT.
What benefits does the LIIT bring?
- Loss of fat: By practicing at a lower intensity for longer periods, you can burn the same number of calories as with HIIT.
- Improvement of the respiratory and cardiovascular system: LIIT promotes better blood circulation.
- Stress reduction: This type of training helps release accumulated tension from everyday life, improving mental health.
- Adaptation to exercise: It allows people to effectively improve their physical fitness, making it easier to move on to more intense workouts in the future.
Furthermore, LIIT is presented as a viable alternative for people of all ages and fitness levels. It's not just an option for beginners; those with experience can integrate LIIT into their routine as a more relaxing and sustainable approach.
Comparison between HIIT and LIIT
Both training methods have their advantages, but the choice between HIIT and LIIT should be tailored to individual needs and conditions. Below are some key differences:
- Intensity: HIIT is based on high-intensity exercises, while LIIT maintains a gentler pace.
- Duration: A typical HIIT session can last between 20 to 30 minutes, while LIIT can extend to 60 minutes or more.
- Recovery: HIIT requires shorter rest periods between exercises, while LIIT requires longer recovery times.
- Accessibility: LIIT is more accessible for beginners or people returning to exercise after an injury.
Who is LIIT indicated for?
LIIT is an excellent option for a wide variety of people. Here are some categories of individuals who can benefit from this type of training:
- Beginners: Perfect for those just starting out in the world of fitness, as it allows them to learn the correct way to perform exercises without overdoing it.
- People in rehabilitation: Those recovering from injuries can use LIIT as a safe way to return to physical activity.
- Old people: This training method is less likely to cause joint injuries, making it an excellent option for the older population.
- Athletes: Athletes can include LIIT in their training routine as an active recovery method.
How to incorporate LIIT into your routine
Integrating LIIT into a training plan is simple and can be done at home or at a gym. Here are some suggestions:
- Basic exercises: Includes movements such as squats, push-ups, or brisk walking, which can be performed with your own body weight or with light equipment. For more specific ideas, consider consulting resources such as (https://lifestyle.fit/training/routines/exercises-to-activate-legs-travel/).
- intervals: Alternate periods of low-intensity activity with short breaks. An example might be walking for 5 minutes at a brisk pace, followed by 1 minute of moderate activity.
- Diversity of exercises: Combine different types of exercises such as swimming, cycling, or elliptical training to stay motivated and work different muscle groups.
- Vary the duration: Gradually increase the time of each session as your fitness improves.
