Brands like Solidcore are touting the benefits of HILIT, which combines the efficiency of HIIT with a low-impact focus that reduces wear and tear
The popularity of high-intensity interval training (HIIT) has remained steady, surprising some for how long it has continued to gain traction, but people want and need more options.
That’s why high-intensity low-impact training (HILIT or HILI) has emerged as a solution for many personal trainers and their clients who may not be achieving the desired results with their current training.
HILIT combines the rigor and effectiveness of HIIT with low-impact precision, reducing the risk of injury and making exercise easier. HILIT is particularly beneficial for those looking for a high-intensity workout without straining their joints, including those with pre-existing injuries, seniors, pregnant women, and fitness novices.
The growing interest provides a window of opportunity for trainers and gyms to expand their customer base by integrating HILIT programs and meet consumer demand for effective, easy-to-use solutions.
Best of both worlds
HIIT is characterized by high-volume exercise, typically measured by reaching 75%-85% of your maximum heart rate, alternated with rest intervals. While HIIT is recognized for its efficiency and effectiveness, it may not be suitable for everyone, suggesting the need for alternatives such as HILIT.
“High-impact movements involve movements where the feet lift off the ground and then lower; says Sam Gelon, manager of talent and product development at Solidcore, a rapidly growing boutique fitness brand inspired by Pilates reformers (officially branded (Solid core)).
Gelon says there are many ways to increase intensity with Solidcore workouts without putting stress on your joints.
“For example, increase intensity with resistance (springs), perform consecutive repetitions, move slowly and transition quickly to the next exercise,” she says. “As the intensity increases, your heart rate goes up.”
Gelon adds that the purpose of Solidcore exercises is to distribute body weight so that the joints and spine are not overloaded. “You never jump ship in class,” she said.
Low-intensity interval training (LIIT) also has a lot of fans, and for good reason. 2015 study Studies have found that obese adults who followed LIIT lost about the same amount of weight as those who tried harder.
The effectiveness of HIIT and LIIT makes combining the two into a thoughtful program design a good idea for both business and body. LIT Method, Solidcore, Tonal and other formats cater to clients’ creative and challenging workout needs.
Many point out that Pilates and other low-intensity programs like barre, yoga, body shaping, and TRX suspension training that focus on balanced, full-body strength—when taught in specific ways to increase intensity—are effective HILIT choose.
HILIT and tight time
The key to strength success may be time under tension.
Time under tension (TUT) is the amount of time a muscle is under tension. The theory behind TUT suggests that longer periods of tension can lead to the recruitment of more muscle fibers, thus creating more muscle fibers. significant muscle growth and strength development. This is based on the principle that muscles grow in response to stress placed on them, as long as this stress is beyond what they are accustomed to.
The exact optimal time under tension is debated, but typically ranges from 20 to 70 seconds per set, depending on the training goal, with longer durations generally recommended for muscle hypertrophy and shorter durations for strength gains. time.
It is also worth noting that while TUT is an important factor in designing a training program, it is not the only consideration. Other variables, such as intensity, total training volume, and rest periods, play a crucial role in the overall effectiveness of your exercise program.
Gelon says Solidcore’s approach is to train muscles to failure while avoiding impact on the spine and joints.
“In class, each exercise is performed for a specifically designated amount of time to ensure efficient recruitment of muscle fibers without adding undue stress to the joints or spine,” Gelon explains.
“When you hold one position for too long, your muscles begin to fatigue, which means weight is transferred to the joints that the muscles are trying to protect,” she adds. “We transition quickly from one exercise to the next so your muscles stay active while relieving stress on your joints. Each exercise is performed slowly and in a controlled manner, forcing the muscles to remain active throughout their range of motion shrink.”
Gron adds that the repetitive movements are done continuously without a break, which keeps the muscles in a constant state of tension. Doing this will recruit more muscle fibers.
“Moving slower results in more metabolic work being done per second,” she says. “This is because rapid movements use momentum, not just muscle force, to unload the muscle during certain parts of the repetition cycle and allow the muscle to rest.
Katie LaDow Owner Smile sweat shine coach A fitness program for moms in Chicago says trainers incorporate TUT into their plans to stimulate muscle growth, increase endurance, increase variety and help prevent injuries.
“It’s a physical and mental benefit to the client,” Lado said. “On the physical side, TUT training keeps a muscle or group of muscles active for longer, helping to improve strength, endurance and muscle tone while preventing muscles from reaching a plateau.”
LaDow adds that TUT training can help clients listen to their bodies and better understand their movements.
“By being forced to slow down your workout, you notice things that aren’t always most important when you work out quickly,” she says.
The future of HILIT
The fitness industry may see a surge in HILIT’s popularity due to its convenience and reduced risk of injury. Incorporating HILIT into the program provides a balanced approach that accommodates a wider range of clients while still delivering the intensity and results needed.
Gelon said many people find it challenging to create their own strength training programs, and Solidcore’s approach, including the Rotating Muscle Calendar, introduces variety and a path to real results.
“Our workouts are built on the basic principles of strength training,” she says. “Each day has a different lower-body and upper-body muscle focus, which allows people to attend classes more frequently while still ensuring muscles have time to recover.”
LaDow sees HILIT as a viable, ongoing trend.
“HIIT training definitely has its moments, but with HILIT, clients can work out at the same intensity as HIIT while being gentler on the body. As people age, their joints can’t handle as much stress, which is A very welcome opportunity.”
