How to Incorporate LIIT into Your Workout Routine

Low-Intensity Interval Training (LIIT) involves periods of low-impact exercise performed in intervals, combined with longer rest periods compared to High-Intensity Interval Training (HIIT). LIIT is ideal for older adults, beginners, or those recovering from injuries, as it provides a manageable workout without excessive strain on the heart.

Key Differences Between LIIT and HIIT

Both LIIT and HIIT involve repeated bouts of exercise separated by rest periods. The main difference lies in the intensity level. HIIT pushes the body to 80-95% of its maximum heart rate, while LIIT targets a more moderate intensity, around 70% or lower. The choice between LIIT and HIIT depends on individual fitness levels and goals. LIIT is particularly suitable for older adults, beginners, those recovering from injuries, and individuals with obesity.

LIIT Workouts: Adapting Exercises for Lower Intensity

LIIT workouts focus on maintaining lower intensity rather than specific exercises. Almost any exercise circuit can be adapted into a LIIT workout by reducing intensity and increasing rest periods. Here are some examples:

• Treadmill Workout: Warm up, then walk briskly or jog for 90 seconds, keeping your heart rate at 50-70% of your maximum. Follow with 3 minutes of walking. Repeat for 40-45 minutes.
• Bodyweight Workout: Perform 10 squats, then rest or walk for 90 seconds. Continue with 10 lunges, pushups, and hip bridges, each followed by 90 seconds of rest. Repeat for 40-45 minutes.
• Strength Training Workout: Do 10 kettlebell swings, then rest for 90 seconds. Continue with 10 dumbbell curls, overhead presses, and lateral raises, each followed by 90 seconds of rest.

Ideal LIIT Exercises

Many low-impact exercises can be adapted into a LIIT workout by keeping the intensity low and incorporating rest periods. Examples include:

• Walking
• Cycling
• Dancing
• Swimming
• Yoga
• Water aerobics
• Yard work
• Resistance training

Adding LIIT to Your Routine

Incorporating LIIT into your workout routine involves varying your speed and intensity. For example, during a 30-minute walk, alternate between your normal pace and a faster pace for 90 seconds, followed by 3-4 minutes at a normal pace. Ensure it remains a LIIT workout by monitoring your heart rate.

Progressive Overload: Gradually increase the weight, distance, or repetitions in your workouts to make them more challenging over time without overtaxing your body. This method encourages continuous improvement and strength gains at a manageable intensity.

Benefits of LIIT

Accessible for All Fitness Levels: LIIT is safe and accessible for various exercisers, including pregnant individuals, beginners, older adults, and those with heart conditions, due to its low risk of injury and cardiometabolic issues.

Comparable Results to High-Intensity Workouts: Studies suggest that low-intensity workouts can offer similar health benefits, such as reducing abdominal obesity, compared to high-intensity workouts.

Physical and Cognitive Benefits for Older Adults: LIIT provides significant physical and cognitive benefits, especially for older adults. It is often preferred over higher intensity exercises, which can be more challenging and taxing.

Balanced Workout Regimen: Incorporating LIIT into your routine prevents overexertion from high-intensity workouts, reducing the risk of fatigue, burnout, and injuries. LIIT improves mobility and complements muscle development from high-intensity exercises.

Potential Downsides and Considerations

While LIIT has many advantages, it may require more time to see results compared to HIIT. Research indicates that HIIT can improve cardiovascular fitness and heart health in 40% less training time. Consequently, LIIT may require longer workout sessions to achieve similar results, which can be a drawback for those with limited time.

By understanding and implementing LIIT, individuals can achieve a balanced, effective, and accessible workout routine suitable for various fitness levels and goals

A Quick Review

Low-Intensity Interval Training (LIIT) consists of low-impact exercises performed in intervals with longer rest periods compared to HIIT. It’s ideal for older adults, beginners, or those recovering from injuries, offering a manageable workout that enhances fitness without excessive strain on the heart