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[vc_row][vc_column][vc_column_text]When it comes to exercise, you might assume that strenuous activities give better results. You might even tell yourself it’s not a “real workout” unless it causes soreness and exhaustion. But research shows that heavier exercise can increase the risk of stress, burnout and poor mental health outcomes. It could also result in fatigue, muscle pain or damage, overuse injuries and low motivation to stick with a fitness routine long-term. In other words, tougher is not always better—but how do you maintain the balance of staying active without pushing yourself too hard? That’s where low-intensity interval training (LIIT) comes in. Unlike its counterpart HIIT, which combines quick bursts of vigorous exercise with brief rest periods, LIIT focuses on steady movements that cause less impact on your muscles and joints, while keeping your heart rate in a lower zone. Instead of working at full capacity, LIIT alternates between a moderate, gentle pace followed by short intervals of dynamic exertion—enough of a noticeable increase to challenge the body, but not so much that it feels unsustainable for more than 60–90 seconds. Here’s all you need to know about LIIT and how to incorporate it into your exercise regimen.

The Health and Fitness Benefits of Low-Intensity Interval Training

LIIT movements are performed at 55–65 percent of your maximum heart rate with 20 seconds of rest in between each interval. As with HIIT, the goal is to optimize cardiovascular function, metabolic efficiency and aerobic endurance. But since you won’t feel excessive strain on the body, LIIT is often easier to sustain for longer durations than most HIIT circuits. The main benefit of doing a LIIT workout is its effect on mitochondrial capacity, according to the Journal of Neuromuscular and Neuronal Interactions. This means, LIIT helps stimulate energy production in the cells and then metabolizes the amount of energy required for your tissues, organs and skeletal muscles to function optimally during exercise. HIIT will provide similar results, but for some, it might also lead to chronic tiredness, anxiety, depression or loss of interest, the journal continues. Whereas LIIT can improve health and fitness outcomes, elevate performance and still leave you with stamina and energy to spare. Let’s break down the primary benefits of LIIT in more specific detail.

Promotes exercise adherence

Movement that feels strenuous to the point of discomfort can limit exercise adherence, according to the International Journal of Environmental Research and Public Health—especially for those with chronic pain, illness or mobility issues. Fortunately, since LIIT is gentle on the body, it can be done more often (and for longer periods of time) than high-intensity circuits. This helps build frequency and consistency, which are integral to sustainable habit formation.

Boosts cardiovascular strength

All forms of interval training can boost cardiovascular function, even when performed at a low intensity, reports Frontiers in Psychology. LIIT workouts will increase your heart rate at a steady, incremental pace without maxing it out. This can regulate blood pressure, boost circulation and cardiorespiratory fitness, improve aerobic endurance, strengthen heart rate variability and lower the risk of arterial stiffness—all of which could protect you from cardiac events.

Enhances metabolic function

While LIIT might not burn as many calories in one session as a HIIT circuit will, this workout’s emphasis on fat oxidation makes it effective for bolstering your metabolism. Interval exercises with less than 15 minutes of strenuous effort can improve glucose control, decrease insulin resistance and enhance cardiometabolic outcomes just as well as higher-intensity workouts, points out the Journal of Physiology. In other words, LIIT is ideal for those who need to manage their Type-2 diabetes or are looking for ways to lower the risk factors.

Lowers stress and overexertion

Another study in the International Journal of Environmental Research and Public Health found that HIIT workouts can elevate cortisol (stress hormone) by almost 40 percent immediately after the session—and almost 80 percent 30 minutes after the session. This can lead to confusion, fatigue, inertia, anxiety or other mood disturbances, the research continues. On the other hand, low-intensity intervals result in a parasympathetic nervous system response, which alleviates stress, promotes balance and reinforces post-workout recovery. Because LIIT movements exert less of an impact than more vigorous exercises, like plyometrics or sprinting, you won’t feel as much physical stress either. This makes LIIT accessible for folks in rehab from injuries, or who deal with joint pain and mobility restrictions.

How to Work Low-Intensity Interval Training into Your Fitness Routine

Because LIIT has such a low barrier of entry, just about anyone can make it part of their fitness routine. But with that said, if you’re not quite sure how to get started, here are a few actionable tips to create a program that works for you in order to maximize results.

Choose enjoyable, low-impact activities.

Enjoyment is one of the main predictors of both intrinsic motivation and exercise adherence, but research shows that high-intensity can decrease enjoyment levels. To create a sustainable fitness habit, choose activities that are fun, low-impact and easy to stick with—such as walking, cycling, swimming or yoga. The less it feels like a chore, the more committed you’ll be long-term.

Gradually increase the amount of effort.

Ease yourself in with gentle movement, then slightly elevate the pace as you warm up. For instance, if you're walking, increase to a brisk speed for 30–60 seconds before returning to a more relaxed pace. Then, see if you can sustain it for 60–90 seconds next time. These small increases in effort will improve your endurance and performance levels without wearing you out too much.

Incorporate some bodyweight exercises.

Dynamic resistance movements like squats, lunges, or pushups can enhance your muscle strength, tone, and stability without placing too much strain or tension on your joints. Since these bodyweight workouts don’t require external weights, they’re also more accessible. In fact, the Progress in Rehabilitation Medicine Journal found that a 6-week bodyweight exercise protocol increased muscle strength and joint range-of-motion in patients with rheumatoid arthritis.

Build in variation for more of a challenge.

To keep your LIIT routine both stimulating and effective, mix up the interval lengths and exercise variations. If you sense that it’s becoming too easy or repetitive, identify a fresh, new challenge for yourself. Alternate between different types of movement like swimming one day then walking the next. You can also adjust the pace or duration of your intervals to boost endurance. Or maybe experiment with more resistance, like trying out a difficult yoga pose.

Be consistent—but listen to your needs.

The key to success with LIIT is maintaining a consistent schedule, while also tuning into how you feel during and after each exercise. Aim for at least 3–5 sessions per week (around 2.5 hours total), but set aside time to rest and recover between workouts, and allow for modifications as necessary. A LIIT circuit should feel refreshing and sustainable—not exhausting and painful—so if you need to ease the intensity or shorten the duration, listen to your specific body.

Ready to Reap the Wellness Benefits of Low-Intensity Interval Training?

Low-intensity interval training is a great way to improve fitness without the physical (and often mental) load of its high-intensity counterpart. Building LIIT workouts into your routine can reduce stress, enhance cardiovascular function, and cultivate a long-term exercise habit. Whether you’re dealing with chronic pain or mobility issues, recovering from an injury, or looking for a low-impact and enjoyable workout, don’t overlook this movement format![/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="183550" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1743453525032{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/my-cookie-dealer-protein-cookies-bite-sized-milk-cookies"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="183548" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1743453538714{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/flings-toaster-pastries-sticky-cinnamon"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="183547" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1743453551416{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/crisp-power-protein-pretzels"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]