I wrecked my knees jogging and put them back together by walking, proof I believe, that when it comes to exercise, faster and sweatier isn’t always better than adopting a slower pace. It’s a misconception that exercise has to be hard, fast and not enjoyable to be effective. HITT (High Intensity Interval Training) is extremely popular because you can burn the same energy in a twenty minute session as you would in a five mile walk. HIIT is where you do  bursts of activity that send your heart rate to a very high level for a brief period of time for example; 30 seconds of sprinting on the spot – 20 second rest – 30 seconds of push ups – 20 second rest – 30 seconds of lunges – 20 second rest and other fast paced exercises with several reps for around 20 minutes. Jogging will also burn fat quicker than walking but in the long term HIIT and jogging can be taxing on the joints and increase the risk of injury. Also, HIIT training isn’t always recommended for people with high blood pressure, high cholesterol or other heart conditions and if you are new to exercise you should spend at least two months building up to a base level of strength and aerobic fitness to prepare for HIIT training.

The very opposite of HIIT is a LISS which stands for Low Intensity Steady State Cardio.  LISS exercise sessions include walking, swimming, cycling – low levels of activity over a longer length of time. They may not be hectic but LISS sessions are still exercise, albeit at a slower pace, and all exercise burns calories. It also reduces stress, improves cardiovascular health, blood circulation and improves general fitness. It is accessible to everyone and an excellent foundation for getting into a fitness routine. If you detest fast paced sweaty sessions, then LISS is a good alternative to HIIT although it is still important to include a couple of strength training sessions into your fitness routine.

For motivation in getting started with LISS, I highly recommend a regular walking routine. Country Walking Magazine’s Walk a Thousand Miles in a Year Challenge (Walk 1000 Miles) provides a source of support and encouragement via its super friendly Facebook page. This is an honesty-based challenge and equates to walking just 2.4 miles a day.

If you detest fast paced sweaty sessions, LISS is a great alternative because if you find an exercise you enjoy, it’s much easier to stick to.

If you suffer from any of the above heart conditions, haven’t exercised for a long time or are over 50, you should consult your doctor before beginning any exercise regime.