Why low-intensity workouts are the latest gym craze: Personal trainer reveals how you can burn MORE fat by slowing down your exercise routine
While all keen gym-goers will be familiar with high-intensity interval training, or HIIT, a new trend has been taking over at the gym.
Experts have revealed how LIIT, or low-intensity interval training, is now becoming increasingly popular with fitness fanatics - as it can help you burn more fat in the long-run.
Loui Fazakerely, a performance coach at Third Space London, explained how LIIT involves performing lower impact exercises in a 'slower and much more controlled manner.'
In fact, low-intensity workout classes, which include body conditioning sessions, are now starting to appear on timetables at the capital's trendiest gyms.
Speaking to FEMAIL, Loui said LIIT workouts are suitable for everyone, from the super-fit to the beginner.
He added that the body 'needs periods of lower intensity work and rest' to help with the recovery process, and ultimately help you achieve your fitness goals.
'With LIIT, instead of thrashing yourself during the “work” period like HIIT, you will perform lower impact exercises in a slower and much more controlled manner,' the personal trainer said.
EXAMPLE OF A LITT WORKOUT
Do each exercise for 30-40 seconds, resting for 15-20 seconds.
You can perform each circuit 4 to 5 times for a total of 20-30 minutes.
1. Bodyweight Squats
2. Push Ups (from your knees if needed)
3. Alternating Step Lunges
4. Bent Over Dumb Bell Rows
5. Dumb Bell Deadlifts
6. Dumb Bell Shoulder Press
'This will not only reduce the stress on your heart and lungs, it will also reduce the impact on your joints too.'
He added: 'It can also help you to burn a higher percent of calories from fat due to the lower intensity levels.'
Loui says that although HIIT - which involves performing bursts of high intensity exercises followed by short periods of rest - allows you to burn more calories in less time, it can also lead to burnout and injury.
This means that LIIT can actually be a more effective way to burn fat, as it is a more sustainable for many people.
A LIIT work-out has a very similar format to HIIT, with multiple exercises being performed back to back with short rest periods.
However, the big difference between the two methods is the intensity of the work being done.
WHAT IS HIGH INTENSITY INTERVAL TRAINING?
HIIT describes any workout that involves short burst of high-intensity exercise followed by a brief low-intensity activity, repeatedly.
The medium exercise should be about 50% intensity. The number of repetitions and length of each depends on the exercise, but may be as little as three repetitions with just 20 seconds of intense exercise.
There is no specific formula to HIIT. A common method involves a 2:1 ratio of work to recovery periods, for example, 30-40 seconds of hard sprinting alternated with 15-20 seconds of jogging or walking, repeated to failure.
The entire HIIT session may last between four and 30 minutes, meaning that it is considered to be an good way to maximize a workout in a short time.
An typical LIIT workout would be to perform five to six basic exercises in a mini circuit, with short periods of recovery in between exercises.
Each circuit is repeated 4 to 5 times for a total of around 20 to 30 minutes.
Loui, who regularly uses LIIT training with his clients, said this type of workout can lead to better long-term results than HIIT workouts.
'The problem with HIIT training, is that it’s almost impossible to continue working at that level for extended periods of time, which will ultimately lead to burnout, or injury, stopping you short of your fitness goals,' he said.
'LIIT training will leave you less stiff and sore, as well as putting you in a less intense state, whilst still being in the fat burning zone.
'Whilst we are conditioned to see sweat and hard exercise as the route to seeing positive changes in the body, listening and reacting to your body, being kinder to yourself through your routines, and integrating lower impact training allows for a more realistic training programme, with results that are optimal.'