Gentle introduction to exercise
Low-intensity interval training can improve strength and endurance, and, unlike HIIT, won’t leave you in the foetal position, writes Stephen Heard.
The basics
Low-intensity interval training, affectionately known as LIIT, is the latest workout method exciting gym-goers across the globe.
The technique is seen as a stepping stone for beginners to the vein-popping HIIT, which often sees participants rolled up in the foetal position gasping for air.
LIIT is the opposite, involving short sets (between 60 to 90 seconds) of low-intensity exercises, interspersed with generous amounts of rest or a leisurely activity like walking on the spot. It’s been credited for improving strength and cardiovascular endurance.
Giving it a bash
It’s fair to say that my expectations of LIIT being a walk in the park were well and truly squashed; by circuit number three (out of four) holding a plank turned into a test of mental endurance.
My goal was to complete five different exercises for 90 seconds each with two minutes of rest and low-impact activity between.
To start, I hit the treadmill for a medium-pace jog. The
90-second active section was over in a flash so I made an executive decision to round the interval to two minutes.
The walking rest period was pleasant, quite often boring, with enough time for me to check emails and select another song on my playlist.
With one of the main points of the method to polish form, I used my next interval to focus on pushups.
My usual approach is blast out as many as possible in the shortest amount of time; this option allowed me to slow down and spotlight how I held the body.
After two minutes of clockwatching came a round of squats – perfecting form once again became the objective. A set of burpees really got the heart rate humming, with the rest period offering relief before the next exercise kicked in.
Then, there was the act of holding a plank and skipping non-stop for 90 seconds, after which the circuit went back to the beginning. The exercises proved slightly harder each time with the rest period becoming a well-deserved treat in the latter circuits.
By the end, LIIT proved itself as a beneficial form of training, without leaving me reaching for an ice pack or drenched in perspiration.
Giving it a bash
For anyone wary about jumping straight into a full-blown HIIT class, LIIT offers a gentle introduction to training, encouraging participants to exercise at 50 to 80 per cent of their maximum effort. For seasoned gym buffs, the method could be used as light exercise during a recovery day – it’s certainly enough to get the blood pumping.
The exercises compatible with the training vary hugely, making it an accessible form of training.
Risk rating
As the name ‘‘low-intensity’’ suggests, this one is fairly kind to the body. The longer rest periods give your body time to recover for the next set – just be prepared to exercise for nearly double the amount of time.
An exercise professional should be consulted to understand proper form, and as with any physical activity, you should seek advice if you have a history with back and heart problems or any medical concerns.