Low intensity interval training (LIIT) is a great way to burn fat while maintaining muscle mass and improving your cardiovascular system. Learn how to do it right here.
Low intensity interval training (LIIT) is a form of exercise that combines short bursts of high intensity with periods of lower intensity. This type of workout is great for beginners because it can be done anywhere, at any time, and doesn’t require much equipment.
The key benefits are the ability to increase metabolism without losing strength or endurance in muscles and improve cardio health by increasing blood flow throughout the body. It’s also an excellent option if you’re looking to lose weight since this kind of training helps build lean muscle tissue, which burns more calories than fat.
In addition to burning fat, LIIT has been shown to help reduce stress levels, boost energy, and even decrease risk factors associated with heart diseases such as cholesterol and triglycerides.
If you want to learn about low-intensity interval training, keep reading! We’ll cover everything from what exactly it is, why people use it, and how to get started on your own journey.
What Is Low Intensity Interval Training?
As mentioned above, low intensity interval training involves alternating between brief bouts of intense activity and rest or recovery intervals. The goal is to push yourself hard enough during these active phases so that you don’t feel like you’ve completely exhausted all of your available energy reserves.
This is different than traditional steady-state cardio, where you work out continuously until you reach exhaustion. Instead, HIIT focuses on building up your aerobic capacity through repeated sprints over shorter duration workouts. These exercises have become increasingly popular among athletes who need to perform better under pressure but may not have access to specialized facilities.
Why Low Intensity Interval Training Is The Smart Way To Exercise?
The low intensity interval training is the best way to exercise. It’s a great workout for beginners, and it can be done at home or in your local gym. If you are looking for an effective, efficient, and fun way of exercising, this article will help you understand why low-intensity interval training should become part of your fitness regime.
How Does LIIT Work For You?
When performing low intensity interval sessions, we don’t focus on the distance covered per unit time. Instead, we concentrate more on the quality of work performed over a given period of time. During the first few minutes of any interval session, we perform slow movements with little effort. As soon as we feel strong enough, we start pushing ourselves harder until we reach maximum capacity. After reaching peak performance, we take some recovery breaks and repeat the process. This cycle continues until we complete the entire session.
Benefits Of Doing Low Intensity Interval Sessions
When we talk about low intensity interval workouts, we mean that we push our bodies beyond their normal limits without causing damage. Using this method can improve muscle mass, endurance levels, speed, and agility while reducing body fat percentage. These are only a few reasons why low intensity interval training is beneficial. Here are some other advantages of this form of exercise.
1) Improves Cardiovascular Health
One of the main purposes behind low intensity interval training is improving cardiovascular health. Since we spend less time resting compared to traditional cardio routines, we burn more energy overall. Our hearts beat faster and stronger due to increased blood flow. Also, our lungs function better thanks to higher oxygen intake. All these factors contribute to improved cardiorespiratory system functioning.
2) Increases Muscle Mass And Strength
Another benefit of low intensity interval training is increasing muscular strength and size. Unlike steady-state cardio, where we maintain constant speeds, low intensity interval training involves quick bursts of fast-paced movements. This allows us to build leaner muscles. At the same time, we strengthen our bones and connective tissues.
3) Helps Burn Fat Faster
The third advantage of low intensity interval training lies in its ability to help you lose weight. The reason for this is simple – it burns calories at an accelerated rate. It does this by forcing your heart into a higher metabolic level which causes it to produce more heat. If you combine this with regular diet changes, you will be able to shed excess pounds within weeks.
4) Reduces Risk Of Injury
If you suffer from joint pain, arthritis, or tendinitis, then low intensity interval training may prove useful. Because it requires minimal exertion, it helps prevent injuries such as sprains, strains, and tendon tears.
5) Boosts Mood & Energy Levels
Lastly, low intensity interval training improves mood and increases energy levels. This is mainly because it boosts endorphins production. Endorphins are hormones produced naturally in the brain that give people feelings of happiness and well-being. They also reduce stress and anxiety levels.
So What Are You Waiting For? Start Your Journey To Fitness Today!
You might think that starting with a new fitness routine would require lots of preparation. However, once you know exactly what kind of workout program you should follow, things become easier. With the right guidance, you won’t find yourself struggling to stick to your goals. So make sure to check out our guide below before getting started.
Do A Low Intensity Interval Training In The House
” Not everyone has the moment or can make it to a normal class, individual training session, and even the health club,” says Wong, that has actually developed a resistance, core, and also pose residence workout that needs only mini elasticated resistance bands as well as gliders (little rounded pads put under your hands as well as feet). Have your mini band set beside your couch so instead of scrolling through your phone when the TV adverts come on, you can target those struggling areas in three mins.
LIIT for Strong Core
Many of us dream of having perfect abs, but most of us fail miserably to attain this ideal physique. There are some basic steps that you can take to improve your abdominal muscles. Here are five tips that could help you build strong core muscles.
1. Lie down flat on the floor and place your hands behind your head.
Now lift your legs straight above your head until you reach full extension. Hold this position for 10 seconds. Lower back down slowly and repeat 5 times.
2. Sit upright on an exercise ball or chair and raise one leg over your knee.
Keeping both feet together, bend forward and touch your toes. Repeat 20 times. This exercise helps strengthen your obliques which are located along the sides of your abdomen.
3. Stand facing away from a wall and hold onto its surface.
Lean against it by placing your right elbow on top of your left forearm. Your arms should form a 90-degree angle. Slowly pull your torso toward the wall using only your upper abdominals. Then push your hips back into a squatting motion. Return to standing posture and repeat 15 times. Do not let go of the wall during any part of this move.
4. Start lying faceup on the ground.
Raise your knees towards your chest and extend your elbows. Keep your shoulders directly below your ears. Squeeze your glutes hard and tighten your stomach muscles. You may need to use your forearms to support your weight. Lift your head slightly and look upward. Continue holding this pose for 30 seconds. Release and relax completely. Repeat 3 times.
5. Lie facedown on the floor and put your palms underneath your forehead.
Push your pelvis downward and squeeze your buttocks tightly. Inhale deeply through your nose and exhale forcefully through your mouth. Breathe normally throughout this entire process. After inhaling, contract your rectus abdominus muscle and gently press your belly button inward. Exhale and release.
Repeat 8 times.
To tone bottom and also hips:
Lie on your back, position the small band around your knees, and drive your hips backward and forwards.
Position your mini band around your hands and also get into a push-up placement. Carry out a push-up and afterward a row (where you simultaneously bring one arm up to your upper body, with or without a pinhead), aiming for 2 mins.
Use gliders as well as consist of the lunge to hip hugs. A great workout for the legs and the stretch is optimal for hip flexors for a more powerful, toned base; and lateral leg stretches to work the inner thighs.
Slow Reps for Muscular Tissue Development: Does Super Slow Training Work?
- Some claim that extremely sluggish training is the fastest, most effective way to make your muscular tissues larger as well as stronger.
- In a regular weight training routine, you usually take 1-2 secs to raise a weight as well as a little longer than that to reduce it.
- With incredibly slow training, each representative lasts somewhere between 10 and 20 secs. One collection of each workout and you’re done.
- Fans of incredibly slow training claim that because it places your muscles under constant stress, you can see results quite quickly.
- A regular exercise lasts less than 30 minutes, as well as you do simply 1 or 2 weekly.
- This is all the stimulation your muscle mass need to expand.
- All of it sounds too excellent true, and that’s primarily since it is.
Super Slow Training: The Research
The suggestion that prolonged lifting rates will certainly aid you to get faster results in much less time than regular training seems to go in and obsolescent every few years.
And also, there was one paper published back in 2001, reports higher gains in toughness with super sluggish contrasted to standard rate training.
In both research studies defined in the paper, subjects trained on a 13-exercise circuit, which included one collection of 8-12 repetitions. Each associate lasted seven seconds. A 2nd team did 50 % as many associates. However, they spent twice as long on everyone.
In both types of research, extremely sluggish training caused a 50 % greater strength rise than standard training rates.
Nonetheless, concluding anything based upon the results of 1 or 2 researches is never an excellent idea, especially when most of the research study available shows that extremely slow-moving training is no better than regular speed training when it concerns making your muscle mass bigger and stronger.
Often, it’s done considerably, even worse.
When scientists from George Washington University Medical Center contrasted slow rate with standard speed training, they found significantly higher toughness gains with the latter.
Tests conducted at the College of Wisconsin-La Crosse, Ohio University, and the College of Oklahoma reveal that extremely slow-moving training stops working to deliver faster stamina gains than regular training rates.
Super Low Intensity Interval Training and Muscular Tissue Development
If you might take a closer look at a piece of muscle cells, you’d see that it’s made up of much smaller muscle fibers.
Your muscle mass gets bigger when those specific fibers come to be thicker; a procedure called hypertrophy.
For that to occur, your muscle mass fibers need to be both turned on and stimulated for enough time when you educate.
Nonetheless, the study shows that muscular tissue activation is lowered instead of boosted with slow (10 secs per rep) training speeds, which knock on muscle mass development.
In one University of New England study, scientists compared traditional (1-2 seconds to lift and reduce the weight) with slow rate training (10 seconds to raise the weight and 4 seconds to decrease it).
In the standard rate team, muscle mass fiber was enhanced by an average of 39%, contrasted with an increase of just 11% in the slow speed group.
To put it simply, despite the huge difference in time under tension, the sluggish rate group gained much less muscle mass than the group making use of a typical lifting rate.
Follow-Up research also shows that satellite cell and myonuclear domain adjustments – both of which play a crucial duty in muscle mass development – were considerably higher with conventional contrasted to slow speed training.
Muscular Tissue Development
In 2015, a team of US researchers published a meta-analysis on associate speed and muscular tissue development.
A meta-analysis entails pooling the rise of multiple tests on the same topic. Instead of lots of little experiments, you end up with one great experiment, carried out on great deals of people.
Therefore, you’re entrusted to a verdict that’s more reliable than anything that might have been drawn from each of the smaller-sized research studies.
The scientists located no proof to support the suggestion that slower representatives will undoubtedly boost your outcomes, concluding that “training at very slow-moving rates is suboptimal for taking full advantage of gains in muscle hypertrophy.”
Topics finished two workouts developed to educate all the significant muscular tissue teams, one using traditional training speed and the second using the very sluggish technique.
The super-slow workout involved one collection of eight reps of each exercise, with each rep enduring 15 seconds (10 secs to lift the weight and 5 secs to lower it).
In the regular workout, subjects took around 2 seconds to finish each rep. Both exercises lasted 29 mins.
Throughout and quickly after the very slow-moving exercise, topics shed an average of 116 calories. That’s 56 calories less than they burned during the regular workout.
When it was determined almost a day later, the resting metabolic rate was no higher adhering to the super sluggish exercise than after the traditional exercise.
Substitute for Aerobics?
Some experts do not agree with the idea that a day of slow resistance is enough. Charles J. Ruotolo, MD, supervisor of sporting activities medicine at Nassau University Medical Center in East Meadow, N.Y., says he has become aware of holding resistance exercises much longer yet does not think a one-day training every week suffices. “It relies on your objectives,” he states. “For cardio wellness, you require 3 to 4 workouts a week. For muscle fortifying, I promote working out each muscular tissues group concerning every fifth day. So, say you do chest and arms, the next day you would do your back, then the following, shoulders, perhaps a day of rest, start over.
” Exercising more than someday a week,” keeps in mind Ruotolo, “is a lot more sensible as well as aids you enter a regular. Three or 4 days are a regular, not one.”
McGuff and Westcott both claim it’s OK to do various other forms of exercise during the week. “I make a difference between a workout and also recreation,” McGuff claims. “Distilled, pure exercise like SuperSlow does not give much tension relief as well as socialization.”
Cardio benefits of Super Low Intensity Interval Training
Hutchins, nonetheless, is entirely down on so-called “aerobics” and also has composed numerous books on the topic, including Aerobic exercises Is Dead. (He likewise disdains the term “cardio.”) He relies upon biochemistry and biology to clarify the cardio benefits of SuperSlow. “People who push so-called aerobics,” he scoffs, “assume you can reduce the heart out as well as put it on a treadmill. The heart is an uncontrolled muscular tissue: It will pump more challenging when there is even more blood to pump, and also some informal researches have revealed that Super Low returns a lot more blood to the heart.”
One more advantage, according to Hutchins, involves cholesterol. “When you stop to consider it – what cells have one of the most cells, blood, nerves, as well as chemistry? Skeletal muscles.” When you emphasize the muscle mass to the point of failing, it induces a growth system to construct even more muscular tissue, he says. That isn’t all. He claims that a physician in Texas is locating that the metabolic of muscular tissue failure is raising HDL, the “good” cholesterol, and might lower the negative things, LDL, rather. One more scientist, Hutchins states, finds that SuperSlow boosts bone thickness 1% a month: No other workout is known to come close to this result.
Lots of people find SuperSlow also challenging. Others state it’s not only challenging, however boring. But is it really boring? This is like claiming that you do not want to comb and floss because it is not fun.
Do The Hefty Lifting
LEKFIT founder Lauren Kleban has spent the last three years teaching now-cult cardio and body shaping course to the similarity Michelle Williams and Busy Philipps from her garage in LA. Along with upgrading to a 6,000-square-foot flagship workshop this spring, she’s upping the hefty training as well. “Over a previous couple of months, we have put much focus on raising much heavier weights,” Kleban – who also streams courses on-demand.
“Over the past 10 years, women were ripped off right into believing training anything over 3 extra pounds would certainly create them to bulk up. We have lately presented 10lb barbells as well as 6lb ankle joint weights.” In your home, begin by increasing the extra pounds in increments. “If you are beginning with 3lb, transfer to 5lb, then 8lb and also ultimately 10lb,” she tells Vogue. “Beginning with typical bicep curls as well as tricep rows plus expansion. Do 10-20 repeatings on each side and raise the weight when the reps become as well very easy.”
Stay with A Schedule
The professionals settle on the importance of allowing the body time to recoup in between exercises. Mullins recommends novices educate one day, rest the following and also repeat. “Intermediates can practice a 2:1 training timetable, train for two days, rest on the third, and then repeat. If you’re experienced, train for 3 days, take a rest day on the fourth, then repeat.”
What Kind Of Exercise Should I Do?
The first step towards achieving any goal is figuring out whether you want to work on physical activity or nutrition. While both have their benefits, they do not necessarily go hand in hand. To get fit fast, you need to focus on one aspect over another.
For example, if you decide to start working out regularly, you must ensure that you eat healthy foods every day. On the other hand, if you choose to change your eating habits, you don’t have to worry too much about exercising. As long as you keep up with your daily calorie consumption, you should see results soon enough.
How Much Time Will My New Routine Take Up?
Once you figure out how often you plan to train each week, you can determine how many minutes per session you will devote to each type of exercise. Remember that there is no set rule when it comes to intervals. Some experts recommend doing them three times a week while others prefer four sessions. Whatever works best for you, try to stay consistent.
Is Low Intensity Interval Workout Right For Me?
Before embarking on a new fitness journey, it pays to ask yourself certain questions. One of those concerns is whether you are physically capable of performing high-intensity exercises. If you lack stamina, you shouldn’t expect to achieve great results after completing short bouts of intense movement. Instead, opt for lower impact activities that allow you to recover quickly between sets. Another question relates to your age. Most adults who begin a new fitness regimen usually target younger individuals because they believe that older folks cannot benefit from HIIT workouts. But the truth is that even seniors can reap significant health benefits from these types of routines. Just remember to consult your doctor before beginning a new fitness regime. They will be able to tell you whether you are ready to perform strenuous movements.
As mentioned earlier, low intensity interval training has several advantages. First off, it allows you to burn fat without putting undue strain on your body. Secondly, it reduces the risk of injury since it doesn’t involve heavy lifting. Lastly, it gives you plenty of time to rest between sets so you can fully recuperate afterward. All in all, we hope that you found this article helpful. We wish you good luck in reaching your fitness goals!