You don’t have to kill yourself at the gym to get killer results. Introducing liit – lower-intensity interval training–a new kind of workout that builds strength, boosts your metabolism and torches fat. All without burning you out.
Our overly packed schedules make us crave efficiency in every facet of our lives, especially when it comes to fitness. So it makes sense that HIIT workouts (high-intensity interval training) — alternating bouts of all-out effort with pockets of active recovery — have flooded every corner of the mainstream exercise scene. Put on the map by decades of research and leveraged by elite athletes looking to perform at their max capacity, HIIT can be a great tool for fat-burning... But there are some downsides to the all-out-all-the-time approach.
“There’s this notion now that getting fit and healthy has to feel hard if you’re going to make meaningful progress; otherwise, you must be doing something wrong,” says Eat. Lift. Thrive. author Sohee Lee, a certified strength and conditioning specialist and sports nutritionist. “My job is to convince you to take things slower and help you navigate the middle ground.” That’s because too much max effort can actually negate the benefits – and increase rates of injury, burnout and frustrating weight-loss plateaux.
Enter our new favourite acronym: LIIT (lower-intensity interval training). This modality isn’t slow or easy: you’ll still feel your muscles burning, but you won’t be wheezing or tempted to throw up. Because instead of requiring you to go as quickly or intensely as you can, LIIT workouts intersperse strength-training intervals with longer rest breaks (think minutes, not seconds) with the goal of executing each rep with laser-focus and perfect form. Experts agree it’s one of the safest and most effective ways to build and maintain lean muscle mass (key for stoking your fat-burning potential long-term!) and our total-body plan here, created by Lee, delivers just that.
This story is from the September 2018 edition of Women's Health South Africa.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber ? Sign In
This story is from the September 2018 edition of Women's Health South Africa.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 8,500+ magazines and newspapers.
Already a subscriber? Sign In
Should We All Be More GenZ
Those born between 1997 and 2012 now make up more than a fifth of the workforce - and while they might have strong opinions on your jeans, it's not the only thing they care about. From healthy boundaries to prioritising mental wellbeing, WH makes the case for growing down...
OPTIMISE YOUR ENERGY
Experts say we're suffering from a \"fatigue epidemic\" - but that it's fixable. Deep-dive into the research behind this phenomenon and learn to service your source for the long haul.
The Real Art Of Getting Closure
The days of waiting for someone else to give you answers are officially over. Understanding isn't handed to you. It's work you - yes, you! - put in.
May I Recommend Being A Serial Dater And Not Having Sex?
If you like snacks or bad TV, you're already on your way.
Force Of Habit
From over-worrying to over-shopping, your impulses might hold you back more than you think. Cycle-breaking insights, ahead.
Unleash Your Inner Child
Sometimes, finding happiness in the present means healing the past. Experts share simple ways to show kindness to your former self.
Water Works
Proper hydration is the key to healthier, more manageable hair - and it doesn't entail a dramatic overhaul. It starts with a little knowledge and ends with a few moisturising micro-adjustments to your routine.
The Active Girl's Sun & Sweat Guide
Exercising outdoors requires a little extra effort when it comes to protection. But it's worth it. You can level up your SPF game and still enjoy open-air workouts.
Tatjana Schoenmaker
Trailblazer Tatjana Schoenmaker reflects on her remarkable career, what drives her and how she hopes to make the most of her future needs.
Charted Waters
Take a deep dive into the sport that'll shape, tone and help you find mindfulness. Your guide to swimming, right here.