Low Intensity Interval Training: Is That a Thing?

Yesterday, I wrote about HIIT, or high intensity interval training, and I planned to try it today, but I woke up achy and decided my overweight body isn't ready for that today, so, while I don't think it's an official fitness term, I put together my own 22-minute low intensity interval training session. 

Low Intensity Interval Training image courtesy of Pixabay

My 22-Minute Low Intensity Interval Training Session

Day 4 of my path to fitness.

I didn't start this workout with a ton of enthusiasm. Like I said, I was achy, and in the past the fourth day of a fitness routine has often been when I gave up. 

So, the fact that I'm sitting here writing about my workout is a good sign, and if you're ready to give up, maybe you could lessen your intensity for today, like I did, and when you get through it, even if you just decide to workout at low intensity for five minutes, you'll have a taste of success and you can feel great about not giving up. 

Here is the summary of this workout, and why it will be effective based on what I know about exercise physiology: 

• Warm up: To warm up, I danced and took a few deep breaths for 1 minute. I would have done more, but my heart wasn't in it and I was just going to do a light workout.
• Low intensity intervals: For this part, I alternated a 3-pound dumbbell workout with yoga stretching for about 5 minutes, switched the yoga with dancing intervals and started tightening my core muscles more during the dumbbell portion, then around 15 minutes my muscles started to shake, so I switched to isometric moves and walking in place until I hit 20 minutes. 
• Cool down: I was so glad to get to the cool down part of this workout, and I stretched my arms and waist, and then I spent extra time stretching my legs and inner thighs, because they were the most sore. 

Properly warming up and cooling down can reduce the muscle soreness you would otherwise feel later, and if you stretch gently so you don't strain your muscles, stretching is also an extremely pleasant part of a workout session. 

If you're joining me in starting a workout plan, be my workout buddy and motivate me or compete with me by telling me about your workout today, whether it was 5-minutes or much longer.Laure J

What on Earth Is HIIT Training?

I've been reading a lot about HIIT training and how it's the ultimate thing for blasting belly fat in my fitness magazines, but I haven't seen one specific definition for what it is, so I'm closing my mags and starting an online search so I can A) try it and B) share the info here on Fat and Cranky.

What Is HIIT Training image courtesy of Pixabay

What on Earth Is HIIT Training?

Okay, the letters HIIT stand for High-Intensity Interval Training, and it's also called HIIE for High-Intensity Intermittent Exercise, and SIT for Sprint Interval Training.

It is basically what I did in my Effective 20-Minute Beginner Workout, though at a slightly higher intensity level.

A HIIT session alternates cardio and anaerobic activity, like a dumbbell workout or isometrics, and, this part is great, a session usually lasts from a mere four minutes up to 30-minutes, which is also pretty short and doable, especially if you crank out your favorite music.

If you really get out of breath, you can even completely stop the activity during the anaerobic portions of a HIIT workout, or do some yoga stretches, which is a great way to avoid muscle soreness.

Should I try a HIIT workout?

As a perimenopausal woman who carries a lot of body fat, I find this fascinating, and I love that it is so close to what I have already started doing, and to the way I was trained to teach interval training back when I took the classes to become a certified personal trainer.

Because of my weight, though, I have my doubts about taking my workout intensity higher until I've talked to my doctor, though, so I'm going to keep my HIIT sessions customized to my fitness level.

HIIT burns off excess body weight without causing muscle loss and it ramps up your metabolism.

I've found it improves my mood.

It can be done in a small space - I am starting this fitness program i a very small space, behind closed doors because I want privacy as exercise.

How Often Should You Do HIIT Sessions?

Since this particular workout mode is new to me, even though what I am doing is similar, I'm going to refer to the suggestion of another site that shares info on HIIT workouts.

Starting out, Greatist recommends only doing HIIT sessions once per week for newbies, and then adding low-intensity cardio the other days for heart health. Advanced exercisers can enjoy HIIT sessions up to seven times per week according to the site.

Thanks for reading this article about HIIT workouts. If you have experience with them, please feel free to share in the comments section below.Laure J