HILIT – The gentle fitness revolution

What are the benefits of combining cardio and strength training?

HILIT, or High Intensity Low Impact Training, is a relatively new trend in the fitness world that focuses on intense yet joint-friendly exercises . Unlike the more well-known HIIT (High Intensity Interval Training), which emphasizes high loads and intense workouts, HILIT focuses on low-impact movements . This means the exercises are less stressful for the joints and connective tissue, which can lead to fewer injuries and improve the longevity of your fitness.

Why is HILIT so revolutionary?

The revolution of HILIT lies in its alternative to traditional, more physically demanding training methods. It allows participants to achieve high training intensity without putting excessive strain on their joints. This is particularly important for people who already have joint problems. HILIT is therefore suitable for older adults , fitness beginners , or those returning to exercise after an injury . High-Intensity Low-Impact Training combines cardio exercises and bodyweight training with relaxation phases. It's ideal for anyone who wants to improve their physical fitness, muscles, and cardiovascular system.

The advantages of HILIT are numerous:

• Firstly , it can help prevent injuries because it doesn't put too much strain on the body. Joints, bones, ligaments, and muscles are protected.
• Secondly , it can help improve overall fitness and muscular endurance without overexertion.
• Thirdly, it can help boost metabolism and increase calorie consumption, just like an intense HIIT workout.

An example of a HILIT workout

A High Intensity Low Impact Training workout could look something like this:
After a thorough warm-up, you begin with an exercise such as the "goblet squat" . You perform this exercise with high intensity but low load, using a moderate weight barbell and ensuring your posture is correct.
This is followed by exercises such as "Step-up" or "Glute Bridge," again performed with high intensity and low impact. The recovery periods between exercises are short to maintain high intensity, but the exercises themselves are gentle on the joints and low-impact .
To get started with HILIT training, it is recommended to attend a class at a gym or to work with a trainer.

CONCLUSION: HILIT as a gentle fitness revolution

HILIT is more than just another fitness trend. It's a method designed to enable long-term, sustainable, and healthy training. It offers an alternative for those who want to train intensely but are concerned about the strain on their joints, bones, or muscles. With HILIT, it's possible to train hard while protecting your body. A small fitness revolution, wouldn't you say?

Reference: Antonio_Diaz; Bastian Weltjen