When performed properly, interval training can deliver a wide range of functional benefits for our overall health and well-being. Among these benefits of interval training, when combined with strength training, are stronger bones, tendons, muscles, joints and ligaments. Personal trainers understand this and work hard to use the principles of interval training to help their clients become healthier and more fit.
There are three main forms of interval training that have grown in popularity and that every personal trainer should understand and teach to their clients. These are HIIT, LIIT and SIIT. What are HIIT, LIIT and SIIT workouts and how can they help keep you in shape as well as helping your clients to stay in shape? Let’s take a look at the differences between HIIT, LIIT and SIIT workouts so you can decide which one is right for you and for your clients.
The Differences Between HIIT, LIIT And SIIT Workouts
HIIT Workouts- High Intensity Interval Training (HIIT) is a mix of short intense physical activities and a shorter rest period. When performing HIIT, you need to push your limits as the whole HIIT session is usually completed within 30-minutes. HIIT is scalable to all fitness levels, regardless of your physical condition. The goal is to reach at least 90 percent of your physical capacity and to get into an intense level of exertion to do HIIT effectively. HIIT is very flexible and you can modify it with various formulas. The most popular exercise-to-rest ratio is 2:1. It means that if you do intense physical activity for 30 seconds, it should be followed by 15 seconds of rest. You need to do this for 5 to 10 sets before a longer period of rest. HIIT also results in an afterburn effect and your body will burn calories, for a period of time, even after the workout session is over.
LIIT Workouts- Low Intensity Interval Training (LIIT) is designed to induce a condition known as muscle burn. LIIT consists of interval training activities that are followed by a longer rest period. It’s an effective way to improve muscle strength gradually and LIIT is very useful for people who don’t perform regular physical exercise. When performed properly, LIIT is comparably effective to HIIT, but it is much slower. LIIT also improves the cardiovascular system, reduces stress and improves mood.
SIIT Workouts- Sub-maximal Intensity Interval Training is a very mild form of interval training. For every hour we spend sitting, we should have two minutes of rapid physical activity. The typical exercise is cardio training that causes at least a moderate amount of exertion. After the 2-minute physical exercise is completed, your breathing and heart rate should be quick. By doing SIIT regularly for most of your waking hours, your body can burn fat more efficiently.
Any of these interval training techniques can be used in training sessions that implement weight training or body weight training and you could use functional equipment such as dumbbells, kettlebells and more.
Contact PT Skills
To learn more about HIIT, LIIT, and SIIT workouts and how you can become a personal trainer and help your clients get in shape and stay healthy, contact PT Skills today!
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