Bored With Exercise? Consider VIIT: Variable Intensity Interval Training

High-intensity interval training (HIIT) is a popular fitness program because people achieve good results in less time, when compared to more moderate workouts.

HIIT alternates short bursts of vigorous activity with intervals of low or moderate activity, and while it quickly enhances athletic performance, the intensity involved is more than many of us care to engage in.

Fortunately, for those wanting an effective but more moderate way to get in shape, many fitness centers now offer variable-intensity interval training (VIIT).

About VIIT

VIIT is a type of exercise that alternates three intensity levels of activity: high, moderate, and low. The high-intensity intervals require 90 percent effort, the low-intensity intervals about a 40 percent effort—moderate effort naturally lies somewhere between.

VIIT workouts engage all the body’s five major muscle groups, and incorporate cardio, strength, and agility conditioning. The constant change of pace and exercise activity creates a welcome workout variety. Participants can often choose from exercise options that make VIIT suitable for different fitness levels.

The Three Intensity Levels

VIIT’s low-intensity segments utilize controlled movements that increase core strength, balance, and flexibility. These exercises, often taken from the yoga and Pilates traditions, also diminish anxiety, promote good sleep, strengthen the immune system, and serve as the active recovery period in a VIIT workout.

The moderate-intensity segments focus on muscle flexibility, strength, and endurance. This is where people feel their muscles “burn” as they do repetitive movements such as lunges, planks, push-ups, and squats, or perform activities utilizing hand weights or kettle bells. These exercises tone muscle, develop lean muscle mass, and moderately elevate pulse and respiration.

VIIT’s high-intensity segments involve aerobic activities ideally performed at 90 percent of a person’s capacity; VIIT beginners may need to work their way up to that ideal. (At 90 percent capacity people cannot speak more than three consecutive words without having to take breath.) Typically during the high-intensity segment of VIIT workouts, short bursts of vigorous activity alternate with short rest or recovery periods, such as 30 seconds of a jumping activity, followed by 30 seconds of walking in place.

One VIIT workout might include five minutes of moderate-intensity strengthening exercises, followed by five minutes of high-intensity intervals, and then a final five minutes of low-intensity controlled movement. However, different gyms and instructors will offer their own versions of VIIT.

Common VIIT Sense

Because VIIT tends to be a full body workout addressing strength, flexibility, and endurance the risk for injury is low—when done with common sense.

If you have your doctor’s blessing to exercise and want to try VIIT, make sure the instructor, or workout video includes activity options that suit your fitness level. Slow and steady is a smart way to reach new exercise goals.

Sources: Mercola Fitness; VIIT Workout / YouTube

More Articles

More than 71 million Americans suffer from high levels of low-density lipoprotein (LDL) cholesterol. High LDL cholesterol increases the buildup of...

A study at the Karolinska Institutet in Sweden shows that type one diabetes can be prevented in mice.

The Study

Using diabetes-...

Diabetic shoes are important as a common side effect of diabetes is "peripheral neuropathy," which causes loss of sensation in the extremities....

In the search for a diabetes cure, a study stunned even the experts involved. Scientists at a Toronto medical center published findings that...

Bilberry tea sounds like the favorite drink at a Hobbit cafe, but the mild sounding bilberry comes with a tall list of powerful health benefits....

More Articles

Ideally, we would go out to our garden and pick the produce we need for each day’s meals, but that scenario is far from reality for most of us....

With diabetes, it all used to be really simple: Type 1 diabetes was known as “childhood-onset,” and type 2 was “adult-onset” diabetes. The cause...

There’s something inherently playful about bouncing, which is why so many people enjoy rebounding. Rebounding, or exercising on a mini-trampoline...

This poem was written by Michele Grima whose daughter, Zoe, was diagnosed with type 1 diabetes two years ago.

This is something I...

Many myths surrounding type 2 diabetes perpetuate negative stereotypes and impede advances in care and quality of...

Keeping your blood sugar levels under control can be tough. There are so many factors that can affect blood sugar, like exercise, food, illness,...

Having diabetes affects your body’s ability to handle hot, humid weather, and steamy temperatures can degrade diabetes supplies. But all of this...

A common complication associated with diabetes is swollen feet. The swelling can...

Bilberry tea sounds like the favorite drink at a Hobbit cafe, but the mild sounding bilberry comes with a tall list of powerful health benefits....

A mood is an internal state or condition of feeling. It colors everything else we experience, much like colored sunglasses add a tint to...

When diet, exercise, and metformin are not enough to manage type 2 diabetes, physicians might recommend a non-insulin injection medication to help...

Prednisone is a corticosteroid, which means that it is used to treat certain conditions in the body that are caused by low steroid production....

In the search for a diabetes cure, a study stunned even the experts involved. Scientists at a Toronto medical center published findings that...

Because beets have moderately high sugar content, it’s typically recommended that people watching their glucose levels limit beet consumption....

Eating LCHF, or a Low Carb High Fat diet, is a bit mind-bending for those of us who have learned to consume low-fat and lean. In many respects, it...