Low-Intensity Interval Training (aka ‘LIIT’) Is How We Do It
LIIT is relatively new, and hardly known by most proponents & people familiar with LIIT’s hardcore opposite relative, known as HIIT (High-Intensity Interval Training)
Many people refer to me as the pioneer of LIIT, and while I don’t know of that is actually true or not – I do know this… I hardly hear or see anyone talking about LIIT. And the rare times I do, it’s always focused on the “cardiovascular” aspect of fitness training, which is a far cry from where I stand with all this…
Before we go any further, just for fun, go here and see where you end up: www.LowIntensityIntervalTraining.com
Don’t worry, you’ll end up right back in this page, because I own the domain 🙂 Yes, I thought so highly of my LIIT methods and how this gentle style of fitness training is going to eventually eclipse HIIT, I decided to buy the domain name for it… But that’s just the tip of the iceberg…
I’ll talk more about my origins of LIIT in a future article, because the story of how it came to be is pretty powerful. It all started when I was about 22 years old, and it quietly evolved from there. More to come on this at a later date, I promise.
For now, I really just want to give you ‘the essence’ of LIIT, and share what differentiates it from the norm…
It’s pretty obvious nobody else thought “it would really be something”. But IT IS something, and today I’m going to show you why.
So, let’s get into some of the details…
Low-Intensity Interval Training (LIIT) is the combination of the following key elements of effective exercise for life-enhancing fitness:
1 – Slow-tempo movements, where momentum is dramatically reduced/minimized.
2 – Pause-holds at certain parts of most exercises.
Pause-holds require you to be more ‘present’, conscious and ‘in tune’ with your body through the entire ROM (range of motion) for each repetition of an exercise. They also trigger several other benefits.
3 – Proper body-positioning and finer details of form through the entire ROM.
4 – Less emphasis on resistance, pain and burn – with more emphasis on feel, control and stimulation.
5 – Any given session may consist of intervals of resistance/strength training movements and bodyweight cardio-movements, separated by short transition intervals.
The focus in the active interval segment is NOT to go as fast as one can or as intensely as one can, but rather to be as controlled, momentum-free and intent on executing each repetition with high-focus, high-quality form.
6 – Synergy of combined exercises/movements to create desired stimulatory responses.
These responses are neurological re-activation, muscle activation, neuromuscular regeneration, cardiovascular stimulation, vestibular (balance) adaptation, proprioceptive enhancement (spatial body awareness)
7 – Asymmetrical Variance, which emphasizes natural body movements (limbs moving in opposition, bilateral, unilateral, staggered stance, varied gripping points, etc…)
As you may have noticed, I make no mention of LIIT being cardiovascular exercise based. And the reason is, because it is not.
While there are plenty of cardiovascular benefits that come from LIIT, the way we define it here is not as the antithesis of HIIT styled workouts, where the majority of the emphasis is on high-intensity cardiovascular exercise, combined with fast-paced resistance-training exercises.
In addition to “in session” time periods, we also consider whole sessions as ‘intervals’ in our LIIT fitness programming. More about that will be covered in the future.
And there’s no distinct timed variation of ‘intensity’ in specific intervals (work VS active rest, etc..) in our LIIT methodology… Our intervals are defined by time in activity or movement, including transitions between sets and/or stations.
As I write this, I’m realizing at least one podcast episode will be covering LIIT for sure, so stay tuned for that. For now, let’s get into the benefits of Low-Intensity Interval Training and then wrap this article UP!
The Profound Benefits of LIIT
One of the BIGGEST and most important benefits of LIIT is that it can be done consistently as a lifestyle, with no need to EVER stop.
This breeds ‘compound results’ as the cumulative effects of training are always progressing, and not having to stop due to injury, aversion to discomfort, unrealistic physical demands or time constraints, naturally makes it enjoyable and conducive to becoming part of a healthy, vibrant way of living.
Since LIIT can be done “for life”, we get to enjoy the favorable health profiles, amazing grades in our annual medical exams, true anti-aging results and the prevention of many life-threatening diseases.
Preventing heart disease, type-2 diabetes and osteoporosis, JUST TO NAME A FEW, are some of the “invisible” benefits of LIIT styled exercise programs. And even though these types of hidden improvements are not directly visible in the mirror, or on the scale – just knowing you’re putting the grim reaper in his place is quite empowering.
The Jaw-Dropping Results of LIIT
There are 2 layers of jaw-dropping results…
Layer 1 – The Self
Feeling and seeing changes inside and outside yourself are the ultimate proof of LIIT’s power and effectiveness.
But even more than that – when you realize that you are now in control of your personal fitness and health, the benefits of LIIT take on a whole new meaning.
LIIT empowers YOU and you gain stronger self-esteem, higher self-confidence and positive self-image. Yes, you see the changes on the outside, but feeling the changes from the inside, both physically and mentally, multiplies the effect many times over.
Layer 2 – Everyone Else
When your attitude improves, when your personality becomes more vibrant, when your spirit is in ‘full effect’ the people around you can’t help but notice it…
And when you add the physical changes and enhancements to that – well…. the results are obvious and everyone wants to know; “What Are You Doing?”
And your answer is simple… “I follow a LIIT based fitness method…”
Fuel The Movement
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Thanks for being here,
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