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High Intensity Interval Training (HIIT) has become a popular programme in gyms as it provides a time efficient way to improve muscular and cardio fitness with longer recovery gaps between gym visits, which complements the fitness-conscious but busy lifestyles of many gym goers.

However, HIIT does not suit everyone, nor is it necessarily suitable or sustainable for some groups such as older exercisers, those living with long-term conditions or those for whom such frenetic workouts are not the centre of their world.

Fortunately for them (and me!) there is an effective alternative in Low Intensity Interval Training, or LIIT, a programme in which energy is expended at a lower intensity but over a longer period, with a suitable recovery time.

And the good news is that the amount of calories burned during HIIT and LIIT is roughly the same if you bear in mind the “intensity-duration trade off” as highlighted by Dr Bradley Elliott, Lecturer in Physiology at the University of Westminster:

“30 minutes of continuous cycling, and a 90-second ‘all-out’ cycle sprint, used similar amounts [200 and 150 Calories respectively] of energy.”

The Conversation, April 2020

A 2015 study of older adults discovered that low intensity exercises offers both physical and cognitive health benefits to older adults, with better exercise adherence relative to moderate and high intensity exercise. The health benefits and reduced risk of injury from LIIT, relative to HIIT, was found to be more suitable for high-risk populations such as physically frail older adults and less fit people.

Effect of Low-intensity Exercise on Physical and Cognitive Health in Older Adults: a Systematic Review, Sports Med Open. 2015 Dec; 1: 37.

Other studies* found that when total energy expenditure and energy deficit are matched, vigorous or moderate‐intensity exercise combined with energy restriction provide broadly similar and positive changes in metabolic control and body fat gene expression.

Shapemaster circuits: LIIT in action

Suites of Shapemaster power assisted exercise machines in leisure centres and gyms around the UK and in Europe are excellent examples of LIIT programmes. A circuit of 10 or 12 exercise stations provides 30 to 40 minutes of low intensity exercise through variable effort programmes, with each machine providing 2.5 minutes of muscle strengthening or cardio exercise, depending on the desired exercise outcomes. The rest period between intervals is provided by the interval, peak or dip programmes, or by the transfer period between machines in the circuit.

The sociable, group exercise element means that 75% of Shapemaster members complete a Shapemaster LIIT circuit three or more times per week, often with a day’s rest between.

Evidence from studies carried out at the Advanced Wellbeing Research Centre shows that users can opt between low intensity and moderate intensity exercise on the machines, depending on their individual preferences and time available. Our research using cardiopulmonary technology indicates that the aerobic demand of power assisted exercise can range between 20% – 70% of maximum exercise capacity. Machines such as the ‘Flys & Thighs’ and ‘Ab Pullover’ encourage a gentle cardiovascular effort, allowing users to concentrate on good posture and flexibility. The ‘Cross Cycle’ and ‘Seated Climber’ also enable users the option of working at a low intensity; however, if they wish to perform harder intensity intervals our data indicates that this is possible.

As the circuit is at the right intensity for the user group, it is safe and sociable, and shows that Shapemaster LIIT training is a credible, sustainable – and enjoyable – alternative to HIIT.

David Heathcote is Head of Business Development at Shapemaster Global… and welcomes this research!

If you’d like to know more about our equipment, discuss a potential opportunity or understand more about our research programmes then get in touch below.