High Intensity Low Impact Intervals

High Intensity Low Impact Interval Training (HILIT) is a workout approach that combines the principles of high-intensity interval training (HIIT) with low-impact movements. In traditional HIIT workouts, participants alternate between short bursts of intense exercise and periods of rest or lower-intensity activity. However, these workouts often involve high-impact movements like jumping, which can be tough on the joints, particularly for individuals with certain injuries or conditions.

HILIT modifies this concept by emphasizing exercises that are gentler on the joints, such as cycling, swimming, or using elliptical machines, while still maintaining the high-intensity intervals. The goal is to elevate the heart rate and push the body to its limits without subjecting it to the stress and strain of high-impact movements.

Benefits of HILIT include:

 

    1. Cardiovascular fitness: Like traditional HIIT, HILIT helps improve cardiovascular health by elevating the heart rate during intense intervals.

    1. Calorie burn: HILIT workouts can help burn calories efficiently, aiding in weight loss or weight management goals.

    1. Joint health: Because HILIT focuses on low-impact movements, it reduces the risk of joint pain or injury compared to high-impact exercises.

    1. Accessibility: HILIT workouts are suitable for a wide range of fitness levels and can be adapted to accommodate individuals with joint issues, injuries, or other physical limitations.

    1. Time efficiency: Like HIIT, HILIT workouts are often shorter in duration compared to steady-state cardio workouts, making them a convenient option for busy schedules.

Some examples of exercises that can be included in a HILIT workout routine are:

 

    • Cycling (stationary or outdoor)
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    • Sled Pushes
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    • Skiing Machines

    • Swimming

    • Elliptical training

    • Rowing

    • Walking or power walking

    • Low-impact aerobics

    • Barbell Work in succession (Cleans, Jerks, Rows)

Overall, HILIT offers an effective way to achieve the benefits of high-intensity interval training while minimizing the risk of joint strain or injury, making it a suitable option for individuals seeking a challenging yet joint-friendly workout.

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