LIIT: low intensity interval training is ideal for beginners
If you get scared by hearing the HIIT acronym , we have good news: LIIT ( low-intensity interval training ) , which, unlike high -intensity interval training , is becoming more popular , with a less intense sequence and longer intervals. This makes it ideal for anyone who is starting to practice physical activity .
Were you curious? Please clarify some doubts below:
What is LIIT and how does it work?
The low-intensity interval training is based on lower intensity exercises and a longer recovery time between them. The sessions last between 40 and 60 minutes – to get an idea, the tactic, the most known protocol of HIIT training, lasts 4 minutes. In LIIT, the key is to focus on movement control, not speed or number of repetitions.
Worth for any exercise?
Yes! Hiking, running , swimming or bodybuilding : all modalities can be adapted for low intensity interval training. “From aerobics to drills with load, just talk to a qualified professional to elaborate a specific sequence for you,” explains Eduardo Netto, technical director of Bodytech in São Paulo.
What are the main advantages of LIIT?
Most important is the low dropout rate, since this type of training does not take the body to exhaustion (it is planned with the required number of intervals to ensure that you do not tire quickly). In addition, these exercises are great for preventing injuries .
For whom is it indicated?
Mostly beginners or those who have been away from the gym for some time and physical activities in general. “Light and long workouts provide more appropriate physiological adaptations than sessions that call for a very intense effort,” concludes Eduardo. That is, the metabolism responds better to the stimuli, and then the results appear.
How often should it be practiced?
The ideal is to complete a total of 150 minutes (or more) in the week, according to your routine – it can be four sessions of 40 minutes or three of an hour. Just remember to distribute the activity from Monday to Friday and avoid exercising for three or four days in a row and spend the rest of the week standing still. Thus, the body is constantly stimulated.
Is there any contraindication?
No, but it’s always important to talk to a physical education professional before starting any activity. He will do an assessment and an exercise test to guide you and alert you to any risks.