How do I tell if a workout is LISS, HITT, low impact?

Question

Too many HITT workouts really stresses out my body and mind and I cant do HITT anymore at all or I begin to get sick and have issues sleeping and anxiety, mood ect. When I look up workout videos and workout moves, some of them that claim to be pilates(which Ive heard is lower intensity and helps lower cortisol) share the same moves as HITT so how can I be sure I am doing workouts that will keep my stress and cortisol down and avoiding highly intense movement? I don't know a lot about fitness and all the workouts look so similiar. Also I don't want to have to use much equiptment at the gym, but I have a yoga mat and some small dumbells.

Answer

HITT if done right can be any exercises that follow the pattern. It incorporates several rounds that alternate between several minutes of high intensity movements to significantly increase the heart rate to at least 80% of one's maximum heart rate, followed by short periods of lower intensity movements. So 30 seconds of jumping jacks then 10 sec rest. 30 seconds of mountain climbers then 10 sec rest. Then 30 seconds of slow high knees then a 10 secobd rest. So heart rate up but every 3 or so exercises should be low intensity and for most people the hardest exercises (burpees for example) should have a easy one right after. Pilates is its own thing. It is more aimed at using flexibility, very precise and specific motion that is very repetitive and a lot of body weight exercises to tone your body focused at the core. Some gyms have pilates specific machines too.  It is very very technique heavy and honestly as a beginner I think needs to be done at first in a class/trainer setting because if not done right can have either no use on toning muscle or even cause injury. Its very hard actually and demamding in my opinion but in a different way as it isn't gonna be sweating and huffing amd puffing usually. But there is a reason a lot of professional dancers/gymnasts/athletes do pilates as it can be great for core and balance. There is no cardio aspect though usually. If you are new to exercising and doing it at home I'd just start with a basic exercise circuit and not worry about putting a name to it. Hitt exercises are all pretty basic exercises but its the pace they are done at. So good place to find exercises but you don't have to do them in a hitt style and you can always push yourself as you feel ready. Or find something that has all sorts of workouts at different levels...nike training club app is good fir example and if 1 is too hard modify to what you can safely do or find an easier workout. Go slow, focus on form so you don't get injured and maje sure you do oush yourself some...and find one you like. If you hate it you won't keep it up. I HATE just running to run but for cardio love the rowing machine (best piece if workout equipment you xan buy in my opinion) and swimming so i do that. I'd never do cardio if I had to run, I really hate it and I am very in shape, have worked out for 25 yrs and did elite sports lol. You won't do something you hate so find what you think is fun.

How do I tell if a workout is LISS, HITT, low impact?

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