Here's Why You Should Try Low-Intensity Interval Training for Better Cardio Fitness

High-intensity interval training (HIIT) has garnered a lot of attention in the fitness world. And it's well-deserved. HIIT workouts offer major benefits, such as better aerobic fitness and stronger muscles. But vigorous exercise isn't the only way to reach your fitness goals, especially if you're new to exercise.

Low-intensity interval training, or LIIT, is a gentler approach to interval training. And it offers plenty of worthwhile benefits for people of different fitness levels. Learn more about the advantages of LIIT and whether you should give it a try.

What is low-intensity interval training?

Low-intensity interval training (LIIT) alternates periods of moderate-intensity exercise and periods of low-intensity recovery. While a high-intensity interval training (HIIT) workout might involve alternating sprinting with jogging or brisk walking, an LIIT workout would alternate jogging or brisk walking with periods of walking at a relaxed pace.

You might reach 95% of your maximum heart rate during an HIIT workout. But with LIIT, your target heart rate is considerably lower, around 50% to 70% of your maximum.

It's important to note that doing LIIT doesn't mean exerting a low amount of effort; it means exerting less effort. You still get the benefits of exercise with LIIT, without overdoing it.

What are some examples of low-intensity training?

You can do many of the same activities in LIIT workouts that you would during HIIT workouts. Examples include:

l  Cycling 

l  Brisk walking

l  Swimming

l  Jogging

l  Rowing

The only difference is how hard you push yourself. If your activity of choice is brisk walking, a 30-minute LIIT workout might look like this:

l  Step 1: Warm up at a casual walking pace for 5 minutes.

l  Step 2: Increase your walking pace for 1 minute.

l  Step 3: Return to your casual pace for 1 minute.

l  Step 4: Repeat steps 2 and 3 nine more times.

l  Step 5: Cool down with a slow walk for 5 minutes.

Low-intensity circuit training is another option that can help you build muscle and improve cardio fitness. High-intensity circuit training often involves moving through different exercises with little rest in between. This type of training may also include lifting heavy weights or doing jumping movements.

During an LIIT circuit, you would increase your rest breaks between exercises. You'd also use lighter weights or just your bodyweight and skip the jumping movements. For example, instead of a box jump, you could do step-ups.

What are the benefits of low-intensity vs. high-intensity interval training?

Physical activity is good for you, no matter the intensity. Both LIIT and HIIT offer a range of benefits, but they cater to different needs. Here's how they stack up.

Burning calories

Any activity that raises your heart rate will burn calories. But the more effort you put in, the more calories you'll burn. For example, if you ride a stationary bike at a fast pace for 30 minutes, you may burn around 310 to 450 calories, depending on your weight. If you ride at a moderate pace for 30 minutes, you'll burn about 200 to 300 calories.

So HIIT will burn more calories in the same amount of time, but you can still burn a good amount of calories with LIIT. You can also do a longer LIIT workout to reach your calorie goals and build endurance.

Boosting heart health

Exercise trains your muscles to use oxygen more efficiently, reducing the workload on your heart. It also lowers stress hormones and blood pressure, further reducing the burden on your heart. Research shows that both moderate and high-intensity exercise can improve heart health. However, exercising at a higher intensity has greater benefits, especially for people at a high fitness level.

For people who aren't as physically fit or who have certain health conditions, especially those that affect the heart, LIIT may be a safer option. LIIT still offers plenty of heart health benefits with lower risks.

Helping you learn proper form

Jumping into an HIIT workout without a good base of physical fitness or previous workout experience is a recipe for injury. LIIT workouts are a great way to increase your fitness and learn a new activity slowly and safely.

For example, if you've never used a rowing machine before, there's a lot to learn about the proper form. Starting with LIIT workouts allows you to focus on your form instead of speed. When you are ready to increase your intensity, you'll have a more efficient and powerful stroke — and less risk of injury due to poor technique.

Impacting the joints

LIIT typically involves low-impact exercises that are gentler on your joints than HIIT exercises. If you have joint pain from an injury or arthritis, LIIT may be a safer option. Walking, cycling, and swimming LIIT workouts are all joint-friendly activities.

Providing accessible exercise for different fitness levels

Many people avoid exercise because it can be intimidating. An intense workout can make you short of breath and sweaty, and your muscles may ache the day after. For some, these are deal-breakers that lead to a sedentary lifestyle.

But exercise doesn't have to be so challenging. LIIT is a great way to reap the benefits of interval training while exerting a more moderate amount of effort. It may be particularly suitable for:

l  Beginners

l  Older adults

l  Those recovering from an injury

l  People with health conditions that make vigorous exercise difficult

Offering a sustainable exercise option

The best workout program is one you'll stick with. If you hate high-intensity exercise, you probably won't keep doing it. A comfortable LIIT routine that you can practice regularly is far better than not exercising at all.