You have certainly heard of HIIT (High Intensity Interval Training), its benefits and you may also have it in your training routine. But have you ever heard of LIIT (Low Intensity Interval Training)? LIIT has many similarities with HIIT, but also some differences that make it a considerable option.
Burn calories with LIIT
If you are wondering which of the two you burn the most fat with, the answer is: both. You can burn a lot of calories with both forms. Every body is different, so it is also different with which heartbeat someone burns the most calories, says Andrew Borsellino, an American personal trainer. "When you compare the calorie burn of HIIT with that of LIIT, it depends on the length of a workout."
You can burn the same number of calories with the two different training styles, says Andrew. As an example: with a 30-minute HIIT workout, a man weighing 84 kg can burn around 350 to 450 calories. The same man can burn the same number of calories with a LIIT workout, but then he has to run it for about 60 to 75 minutes.
Difference HIIT and LIIT
LIIT is definitely recommended to add to your training routine. There are various benefits to this training routine. "LIIT training corresponds to High Intensity training because an intensive period is followed by a less intensive period," says Jamie Logie, a certified strength training specialist. The difference is that the intensity during a LIIT workout is less than during a sprint and that the less intensive recovery period is longer. A good example is a 90-second jog on a treadmill, followed by a walking pace of 3 to 5 minutes.
Benefits of LIIT
HIIT training has its advantages, but there are several benefits that you will miss if you opt for LIIT. "LIIT is a good choice for beginners or for people who have to recover from an injury," says Logie. Even if you have been out of the running for a little longer, this form of training is a good way to get back on track.
It has been known for a long time that HIIT is one of the best ways to lose fat, but research has shown that low intensity workouts are just as effective. Researchers at Queen's University in Kingston (Canada) have observed two groups. One group did LIIT and the other HIIT, over the same period. It was striking that the LIIT group had achieved just as much weight loss as the HIIT group.
Exercises according to LIIT
In principle, all exercises with the LIIT format can be performed by adjusting the weight and the number of repetitions, or the pace of the execution. Borsellino recommends a circuit of, for example, 3 or 4 rounds with 10 squats, 10 pushups and a 30-second board. Take a 90 second break after a circuit set. Strength training can also be renamed a LIIT workout. Try 3 or 4 sets with 10 kettlebell swings, 10 single arm dumbell rows (per side) and a side board of 20 seconds (per side), followed by 90 seconds of rest. LIIT is also often used on standard fitness equipment such as the bicycle, rowing machine or the cross trainer.
Whether you are 21 or 85, LIIT training can offer benefits for everyone. A study focused on the effect of LIIT on the elderly. It turned out that LIIT not only made them physically stronger, but also improved overall health. In addition to being a good way to lose weight, you also have a reduced chance of injuries with this type of training.
summarizing: LIIT is certainly an interesting replacement for the HIIT. Especially if you are susceptible to injury, this is definitely worth trying. The only disadvantage is that with this form of training you can exercise longer, while some prefer to have an effective workout in the shortest possible time.
Have you already done a LIIT workout instead of HIIT?
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This article was written by Muscle & Fitness