Sport is murder? This is the view of many sports, faith, Sport, the muscles ache and the sweat runs in Streams down the back are. The Motivation is often in the basement. This doesn’t have to be necessarily so: The so-called Low-Intensity interval training (LIIT), so Training with low intensity, it is loose at the loading phases of approach and to increase only slightly.
“The interval training, moderate periods of Stress and intense interval phases,” says cardiologist Herbert Löllgen, who is also the honorary President of the German society for sports medicine and prevention (DGSP).
For a simple LIIT Workout this could mean in concrete terms: When Jogging or walking for about three to four minutes easy run or walk, then in between, for about one to two minutes a little more on the Gas. “This is also good with other sports such as Nordic Walking, Cycling or Swimming,” says Löllgen. The same is true for Exercises with a rowing machine or on a Mat.
Moderate exercise as a motivation boost
The approach to the LIIT is fundamentally different from that of the High-intensity interval training (HIIT), in the case of the athlete by means of pulse-shaped loads significantly above the anaerobic threshold to the limit – in the case of shorter training sessions. Due to the high pace with only short breaks and demanding Exercises are endurance and quickly strengthened equally.
However, the high intensity can also be a strain for your muscles and nervous system. “When HIIT comes in total to a maximum load of up to 95 percent,” explains Löllgen. At LIIT, however, the same Exercises will be addressed more slowly: “The basic load should only be around 50 to 70 percent,” says the cardiologist. For the interval phases of the effort you’ll put an additional 10 to 15 percent. The breaks between Exercises to be extended to about two minutes.
So you will stay considerably under the HIIT level. “At LIIT you are not exhausted after the first Phase,” says Löllgen. “Many will lose the Motivation to continue.” Decisive for the intensity of the subjective Sensation is in addition to the heart rate and is different for each.
LIIT just as effective for the cardiovascular system as HIIT
Less drudgery does not mean, however, that LIIT weighs less than HIIT. “Studies show that it is just as effective,” says the cardiologist. Anyway, for the cardiovascular System, because the General Fitness and agility are increased and the fat burning stimulated. To achieve these effects, recommends Löllgen each week, around 2.5 hours mode endurance sports such as LIIT – plus two units of strength training rates. It is important to exercise regularly.
“You can join, each with a certain degree of Fitness,” says the physician. So those who have already completed some Training. Also for patients with cardiovascular disease or Diabetes LIIT is – with the right guidance.