In the fitness industry, many people believe that only high-intensity exercise is effective. However, the purpose of exercise is not just to perform strenuous movements or sweat a lot. To build a solid fitness foundation, Low-Intensity Interval Training (LIIT) is a highly effective and sustainable option. Unlike high-intensity training, LIIT provides a gentler approach while still offering significant advantages in injury prevention and endurance training.

What is Low-Intensity Interval Training (LIIT)?

Low-Intensity Interval Training is a low-intensity exercise pattern performed in intervals, with longer rest periods compared to high-intensity interval training. This training method is particularly suitable for older adults, beginners, and those recovering from injuries because it effectively exercises the body while putting less stress on the heart. LIIT can elevate heart rate with more control, making it applicable to a wider range of individuals.

Benefits of Low-Intensity Interval Training:

1. Reduced joint impact

Low-intensity exercise puts less strain on the joints, lowering the risk of injury. The slower pace allows for better control, preventing accidents common in high-intensity workouts like ankle sprains or knee injuries. Additionally, improved flexibility is an advantage as precise movements make you feel more liberated and in control.

2. Requires less recovery time

Due to the lower stress on the body, LIIT allows for more continuous movement and shorter recovery times. Low-intensity training helps eliminate lactic acid buildup in muscles from previous high-intensity workouts, promoting a balanced exercise routine.

3. Promotes metabolism

By consistently engaging in moderate-intensity exercise, LIIT helps the body burn calories effectively, aiding in weight loss or weight maintenance. Furthermore, LIIT stimulates the metabolic process, promoting fat oxidation and energy expenditure during and after exercise. This makes it an ideal choice for those who want to control their weight without subjecting their bodies to the physical stress of high-intensity workouts.

4. Lower risk of injury

Especially for older adults, LIIT can improve both physical and cognitive health. Older individuals are more likely to adhere to low-intensity exercise as they are less demanding and carry a lower risk of injury.

5. Improves cardiovascular health

Contrary to common belief, LIIT can significantly improve cardiovascular health. Regular LIIT training helps lower blood pressure, reduce the risk of cardiovascular disease, and enhance overall heart function. This makes LIIT an excellent choice for individuals who aim to maintain cardiovascular health but prefer to avoid high-intensity interval training.

Here are some methods of Low-Intensity Interval Training:

1. LIIT Weight Interval Training

LIIT weight interval training includes squats, lunges, and pull-ups. Repeat these three exercises 10 times each in one cycle, then rest for two minutes. This low-intensity interval training effectively enhances muscle strength and endurance while also improving cardiovascular fitness. By cycling through one to five times, you can achieve the desired effects of fat burning and body shaping.

2. LIIT Running

Start with a challenging but sustainable pace for five minutes, then slow down to a jog or walk for a few minutes. Repeat this process three to five times. This training method helps improve cardiovascular fitness, build endurance, and aids in fat burning. It is important to cool down appropriately after the workout, allowing the body to gradually return to a steady state.

3. LIIT Walking

Fast walk for 90 seconds, then recover with a slow-paced walk for 3-5 minutes. Repeat this walking interval training for 45 minutes. Alternating between fast walking and slow-paced walking strengthens muscle strength and endurance while reducing the risk of injury.

In conclusion, LIIT exercise involves longer intervals of moderate intensity and can be applied to various activities such as running, rowing, cycling, and weightlifting. Although LIIT may take longer to produce noticeable results, it offers significant advantages, including faster recovery, improved cognitive function, and enhanced physical capabilities.