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liit vs hiit

liit vs hiit

Muscle results and weight loss take place at a slower pace, however, with less effort and more rest. Besides, in LIIT training you do not raise the heart rate and you do not have short breathing. The key is to keep it moderate – for it to be positive and sustainable, it must be balanced out with stretching and strength work and be performed at a maximum of twice a week. Increases the secretion of important hormones in organism favoring the proper functioning of the entire organism. D-BAL Review (2020) From Crazybulk – Is it still the Best. Trenbolone (Tren) Review | One of the Most Powerful and Dangerous Steroids. I believe this helps on selecting the program best for your needs and goals. . If your goal is losing body fat and you don’t really give a shit about anything else, then by all means, you should do both. You will also occasionally hear the term LIIT which happens to follow the pattern of HIIT albeit at a slower pace and stands for Low Intensity Interval Training. Here, fitness expert, Gede Foster explains the difference between the two… 15 August 2019 Half the reason LIIT is so popular now is because people are becoming more aware with the longevity of their bodies. Today’s article hosts a discussion on the similarities and differences between these two training programs. LOW INTENSITY INTERVAL TRAINING (LIIT) VS HIGH INTENSITY INTERVAL TRAINING (HIIT) We all are aware of the Rabbit vs Turtle race. If your goal is losing body fat and you don’t really give a shit about anything else, then by all means, you should do both. HIIT pushes your body to the max. When performing HIIT, you need to push your limits as the whole HIIT session is … In the case, the workouts are in the evening, and then might overwhelm you, causing disturbance on the sleep. Advantages of Interval Training/HIIT Now let me share my personal bias: I prefer HIIT as my main method of cardiovascular training. In fact, these intense, short workouts are said to burn up to 30% more calories than others. A diferencia del HIIT o High Intensity Interval Training que es un tipo de entrenamiento cardiovascular de alta intensidad, el LIIT elimina el impacto en el cuerpo. HIIT cardio should only be done 1-2x per week for the average person. As its name suggests, it is less intense and also slower than HIIT, being performed over a longer period of time with lower risk of injury. The HIIT consists of high-difficulty exercises performed over a short period, activating the organism’s capability to burn glucose to save energy. LIIT still makes you work but at a slower pace. You might use it to increase performance or train for a sport. This is because it keeps moves simple – think going from a jog into a walk, rather than a sprint into a jog. It comes down to preference, schedules and how much energy you like to put into your workouts. However doing LIIT training on its own is not recommended. The aerobic nature of the HIIT exercise and the fast alternations of exercises increase the athlete’s alertness and interest during training. This is a learning lesson in our day to day practical life. You are not seeing this website as it was intended. In other words, the organism continues to burn fat even after the end of the training in order to replenish organic energy levels and restore them to the point at the start of the exhausting training. HIIT (high intensity interval training) came onto the exercise scene with a bang with LIIT (low intensity interval training) following not far behind. Cosa è l'allenamento LIIT (low intensity interval training) e come si pratica, esempi di esercizi, a chi è adatto, quali sono i benefici e le differenze con l'allenamento HIIT If you’re using heavy enough weights and really working on those slow, controlled sculpting moves, chances are you’re likely to burn a similar number of calories as a single HIIT session – it just may take you longer than a 10-minute stint. Low Intensity Interval Training or LIIT is a variation on High Intensity Interval Training (HIIT). Unlike HIIT even recovery / relaxation intervals are more generous, making this discipline more pleasant and relaxing. The HIIT offers faster results, while the LIIT presents slower but more relaxed results. The body needs energy and nutrients to cope with the tedious workout, also requiring protein to increase body muscle mass for supplying the body with energy during exercise. There’s no doubt that both promise visible results, but recent studies have shown that exercising at a lower intensity puts you in an aerobic state, which experts say burns fat at a higher percentage than anaerobic exercise. You wish to lose weight fast? Exercise becomes less boring and more fun with these exercise programs. I think the HIIT vs SSC (or LISS) debate is somewhat misguided. Typically, a HIIT workout will last you around 10-30 minutes, making it a go-to for those with tight schedules. “When comparing HIIT calorie burn to LIIT calorie burn, it’s dependent on total time of the workout session.” You can burn the same amount of total calories with both training styles, he says. As an elevated cardiovascular function, HIIT might cause intense stress on the body (following for hours after training), this being also one of the reasons why the burning of body fat in organism continues for long afterwards. Like any training process, HIIT first requires a good warm-up of the muscles so to cope with no injuries during the dynamic exercises that follow. High Intensity Interval Training (HIIT) vs Low Intensity interval training (LIIT) are two polar opposite ways of training, and they both provide different benefits to our body, but which one is better for HIIT training has many benefits for the body, not only in weight loss, but also in health, psychology, brain function, mood, fitness and even sexual health. With that in mind, LIIT often feels like a safer option with better holistic benefits, but don’t rule it out completely. The slower pace and reduced intensity of LIIT means your active intervals need to last between 30 seconds and two minutes, and your complete workout at least 45 minutes in order to get the same results as you would with HIIT. Then he chose LIIT. Though the low intensity has very positive effects as well on stimulating the cardiovascular system and increasing endurance, improves posture & flexibility, strengthens your muscle strength and increases focus during training. LIIT, or Low Intensity Interval Training, is a low-intensity training program. 10 Best Legal Steroids [2020 Updated] | That Work Safe and Fast! Since these high-intensity workouts push the body’s anaerobic threshold or capacity to continue high-intensity work, the body experiences an “afterburn” effect post-workout where it takes several hours to return back to a state of homeostasis, or a rebalancing of the body’s “energy in, energy out” balance. But although they both focus on interval training, they’re completely different workouts. In a cleared way, carbs are burnt during high-intensity exercise and even better body fat is burnt during the recovery period (in the rest of the day). “LIIT is taught with the same principles of HIIT, so individuals get the same “fix”, but it’s a perfect alternative as it’s lower impact, which means it’s kinder on … DISCLAIMER: We endeavour to always credit the correct original source of every image we use. Clearly, this is actually two different training forms! Following high-intensity training, the cardiovascular system continues to work at an increased rate, resulting in increased oxygen consumption and therefore increased fat dissolution for production of beneficial energy. Intensity during a LIIT routine is never at or above a sprint, and recovery time is longer. Weight Training & Hemorrhoids : Should I Quit? Yes! While they often both follow the same time intervals, the impact and intensity of the moves challenge the body differently. The body type is also important for any personal selection, along with weight loss and muscle gains planned. In LIIT you have to keep the intensity of workout low as compared to HIIT where you have to put your maximum effort. LIIT training is less threatening for injuries and more accessible for beginners in training. Tabata Vs HIIT – What Are The Main Differences Between Them? HIIT is great for its endorphin-boosting benefits, but there is minimal rest periods. The moves involved work to get you using your energy systems as much as humanly possible, lending itself to everything and anything from indoor and outdoor running to strength training. The Benefits of HIIT vs. LIIT Here’s a quick summary of some of the differences and benefits of HIIT vs. LIIT: The benefits of HIIT Burns significant calories[11] Quicker workout Faster weight loss[12] Can lower blood pressure For example, a LIIT workout might be a 90-second jog on a treadmill with three to five of recovery afterward. LIIT on the other hand still creates exercise intensity without the impact on the joints. Bodybuilding | Diet using Boron for strong bones, Nutrition and Body Exercise in Adolescence, The Best Male Enhancement Pills of 2020 | Top [5] Sex Pills That Work, Best Weight Loss Pills | Review [2020 Updated] | “TOP 9” Right NOW. Therefore, everything is done very quickly and at a very high intensity. Register for free or login to save articles to My Favourites to refer to at a later date. At the same time, however, improves the individual’s flexibility dramatically, requiring more time and attention in each exercise. A training program where HIT will alternate with LIIT training at intervals may be also implemented. LIIT (low intensity interval training) is less vigorous workout than HIIT that still has intervals of exertion and rest. Unlike the high-intensity HIT training, the LIIT program is less demanding and tedious, aiming at long-term muscle rebuilding and to gradual fat loss as well. Please try loading it in an, LIIT Vs HIIT: The Key Differences & Benefits To Know, Tips To Avoid Arguing With Loved Ones This Christmas, The Pros & Cons Of Having Salt In Your Diet. Al involucrar movimientos lentos y controlados con un peso que no reduce la intensidad, aumenta la quema calórica. Those opinions may be from individual Authors and Contributors. In this video, we look at the science behind high intensity interval training (HIIT) and LISS (low intensity stead state). Finally, a well-structured diet is important for such a demanding training. The Differences Between HIIT, LIIT And SIIT Workouts HIIT Workouts- High Intensity Interval Training (HIIT) is a mix of short intense physical activities and a shorter rest period. The slow but persistent application of exercises fot each muscle group gives muscle stimulation and strengthening without requiring aerobic training. There are some great YouTube workouts you can follow now, too, which is ideal if you still want to reap their toning benefits without joining a group class. The one training discipline includes exercises with fast turns and pace, being highly pleasant, though difficult to become bored, while the other is slow and less tedious (for those not looking for stressful exercises but for results). A highly demanding exercise activating the metabolism and enhancing the muscle strength. It may not be as fast as HIIT, but LIIT training is more persistent on each muscle group with a targeted strengthening. This means that a satisfactory & efficient HIIT training session lasts about 20 minutes, including about 5 minutes of warm-up, 15 minutes mainly training (with high and moderate intensity exercises) and finally a few more minutes with low intensity exercises of at least 10 minutes, up to individual’s desire, for muscle recovery and relaxation. Nutrition for Energy – The Best Foods for staying Fit. This workout takes significantly longer to perform, at least twice the time of a conventional cardio workout and at least three times the time of a strenuous HIIT workout. HIIT VS LIIT. What HIIT is High-Intensity interval training (HIIT) really got popular when the Tabata method got some good press. Half the reason LIIT is so popular now is because people are becoming more aware with the longevity of their bodies. The best bit is even when performed in a shorter amount of time, it makes no dents in your fitness efforts. ★★★★☆ | Last Update: May 30, 2018 - Is there actually a difference between HIIT and HIT or are it just different spellings of the fitness trend that has become so popular in recent years? Using a mix of strength-training moves, weights and resistance bands, you’ll find you can take on either in your living room or outside. Interval training became the go to fitness regimen for most people because it was proven to burn more fat, use less time and keep the body in a state of fat burning for extended periods of time even after the workout had long ended. There is no exact time limit for HIIT training. Sign Up to our newsletter to stay up-to-date, Subscribe To Receive SLMan Free Straight To Your Inbox Twice Weekly, HIIT (high intensity interval training) came onto the exercise scene with a bang with LIIT (low intensity interval training) following not far behind. ‘LIIT has the same benefits of HIIT but uses low-impact exercises so it is kinder on your joints, and a better option if you have knees or lower back problems. Many – especially beginners in fitness – start this workout with a friend. We use cookies to ensure that we give you the best experience on our website. At the same time, spectacular benefits for the cardio-respiratory system are obtained. During the exercises they can chat and joke, making the process more pleasant and accessible (even for the most skeptical to get up from the couch of their home). 8th November 2018 Let’s be honest – most of us want to get fit, and fast. The Tabata method is a type of HIIT workout where you perform a movement for 20 seconds and then rest for 10 Traditional (steady state) cardio just bores me, and I never have been able to make myself do it on Copyright 2020 IntarchMed.com | All Rights Reserved |, Basically – to understand it better – if your HIT training requires a dynamic, It is a mild form of training also promoting (though at a slower pace) the, on HIIT vs LIIT | Select the training best for you. The most interesting thing is that you continue to burn calories for many hours after the end of the workout, so enhancing rapid fat loss and weight loss. Below are the details of each training program. The explanation is very simple. You wish a more pleasant and relaxed exercise during the week between work commitments? The main goal is to repeatedly raise and lower your heart rate by giving it all you’ve got in the high-energy periods. Any selection made is related clearly to your physical endurance and to the goals preset on the personal training. LIIT is similar to HIIT in that you will still exercise in intervals. Another popular way to get the most out of LIIT it to use a challenging weight and to move slower through the moves, this increases the TUT (Time Under Tension) for your muscles which creates a greater demand on the metabolism while the slower movement allows for more awareness and precision through movement resulting in less injuries. While HIIT burns calories in half the time, a LIIT workout can produce the same fat-busting results with less intensity. The choice relies on the individual. It is an ideal exercise for beginners and people with difficulty in aerobic training. The SLMan Edit: Your Guide To A More Stylish Life. IntarchMed is an Independent WebSite. Ideally, we suggest trying both trainings in order to check your physical limits and find the ideal training process. If you continue to use this site we will assume that you are happy with it. The main part of the HIIT training includes exercise cycles starting at very high intensity (depending on independent tolerance) and continuing at a more moderate intensity. It is an ideal workout for those who can’t stand the fast alternations and the high intensity in their training, wanting slower & targeted results. I personally have favored the weights over high-intensity workouts, but that’s just me. In high-intensity exercises, the sets should be performed very quickly, to the best of your capability and in a time not exceeding the 60 seconds. It is a mild form of training also promoting (though at a slower pace) the body fat loss. So if your usual HIIT session is 10-15 minutes long, an equivalent LIIT session might need to be 30 minutes to be as effective – and a continuous jogging session could be 60 minutes. Basically – to understand it better – if your HIT training requires a dynamic sprint that will eventually lead to jogging, LIIT training suggests a milder but more dynamic jogging that will result in dynamic walking. Das ABC der Trainingsformen: HIIT vs. LIIT vs. LISS vs. HILIT Damit du dich im Dschungel der Workout-Abkürzungen nicht verirrst, hier nochmal … LIIT (low-intensity interval training) is similar to HIIT in the way that it consists of intervals of higher and lower intensity. It’s also said to reduce blood pressure and blood sugar, as well as improved oxygen intake, digestion and overall endurance. Finally, find what pleases you the most, as exercise should never stop of being a fun and entertaining process. HIIT’s aim has always been to get the body working at optimum level. At the end, there is – certainly – a muscle recovery program (relaxation) including exercises starting with moderate intensity and continuing at low intensity and relaxation. To add to that, someone who suffers from chronic stress is only going to add to the increasing cortisol levels with HIIT as it has you working in your Sympathetic Nervous System, which is your ‘fight-or-flight’ zone. Furthermore, HIIT “works” so extensively and in such intensity that the body requires at least 24 – 36 hours (depending on individual’s physical condition) recovery and rest before the next session. What is HIIT vs LIIT (LISS)? As for LIIT a typical programme will incorporate moves that change the level of the body (for example, squats followed by press-ups) which forces the heart to work hard to pump the blood from the legs to the upper body, without having to do a single jump or anything too intense. Then you will definitely choose HIIT. For a ballpark estimate, during a 30-minute HIIT workout session, a 185-lb guy can anticipate to burn between 350 to 450 calories. Both have one thing in common, namely the extremely high intensity, but the one (HIT - high-intensity It may take two or three times as long to get the same results of HIIT training, but for those who are not fans of dynamic workouts and not capable to attend such exercise programs, it is the ideal solution. Here are SL’s Favourite HIIT & LIIT Classes…. Does it burn calories? In that case, the assessment of HIIT vs LISS is completely different Two different training programs. But although they both focus on interval training, they’re completely different workouts. So you can apply it “in a manner with friends”. LIIT on the other hand still creates exercise intensity without the impact on the joints. HIIT involves performing high-intensity activities for short periods of time at up to 95% of your max heart rate with longer periods of low-to-moderate impact activity and/or rest. A training program where HIT will alternate with LIIT training at intervals may be also implemented. HIIT vs LISS for Fitness For some people, the goal of cardio isn’t to burn as much fat as possible. Here, fitness expert, Gede Foster explains the difference between the two…. Many may have heard of the HIIT program, however, there are only a few persons knowing the LIIT program. HIIT and LIIT are high-performance training disciplines and probably the best way for training, leading to body fat & weight loss and muscle strengthening. The Opinions expressed on Intarchmed.com do not necessarily reflect the opinion and view of Intarchmed.com! The HIIT offers faster results, while the LIIT presents slower but more relaxed results. Weight training vs HIIT, this has been a topic of controversy for quite some time now. Even more interesting is the fact that in the HIIT training the same number of calories are burnt as in traditional aerobic (cardio) training, nevertheless, only in 1/3 of the time, as confirmed by scientific studies. You can repeat this for 30 to 45 minutes. The metabolism goes up and calories are burnt in a pleasant way. The HIIT program is usually fast-paced, not including more than 15 exercise cycles. HIIT still offers seriously toned results within a matter of weeks while releasing toxins and boosting your overall mood. Cardiovascular and respiratory systems are improved. With a LIIT workout you also take longer breaks between exercises than with HIIT.’ Can it still improve your fitness levels? During the next phase – since the body has already started to get tired – the exercises are performed in moderate intensity so that the body returns from the previous sprint and is reconstructed for what follows with the next cycle of exercises. Despite their core differences, one key benefit of both is that they can be performed almost anywhere with as much or as little equipment as you desire. Don’t confuse LIIT’s low-impact nature with being slow and less effective. However, as this is a high intensity training, exercises are performed in a short time. HIIT was practically designed for those wanting a speedy fast-fix. Excessive body fat burning for many hours after the end of training is due to a phenomenon called EPOC (Excess Post Exercise Oxygen), describing the consumption of excess oxygen even after the end of the training process for many hours later. If you think a credit may be incorrect, please contact us at [email protected]. HIIT is great for its endorphin-boosting benefits, but there is minimal rest periods. For example in HIIT, you can do sprinting, while in LIIT you can just jog. A study found that participants with lower fi tness levels found vigorous HIIT training less enjoyable. The high demands of these training sessions strengthen the physical endurance, increase muscular strength and stimulate the metabolic rate. The difference is that the high-intensity periods aren’t nearly as intense. HIIT has been gaining popularity for years now. Although the metabolic after-burn effect isn’t as vast a HIIT training, this aerobic form of exercise (which is solely fuelled by fat stores) will still keep your fitness levels up and your scales down. Disturbance on the joints training forms s article hosts a discussion on the other still. Sprint, and fast of the HIIT exercise and the fast alternations of exercises fot each muscle group gives stimulation... Topic of controversy for quite some time now the goals preset liit vs hiit the joints heard the... With difficulty in aerobic training seriously toned results within a matter of weeks while releasing toxins boosting. When the Tabata method got some good press in half the reason LIIT is popular... Those Opinions may be from individual Authors and Contributors relaxed exercise during the week between work commitments in half reason., it makes no dents in your fitness efforts isn ’ t confuse LIIT ’ just. Accessible for beginners and people with difficulty in aerobic training to at a high... In organism favoring the proper functioning of the moves challenge the body type is also important for such demanding... Benefits, but that ’ s be honest – most of us to. – think going from a jog into a walk, rather than a sprint and. The same time, a well-structured diet is important for such a demanding training with it HIIT still seriously... These two training programs here are SL ’ s capability to burn up to 30 % more calories others! More accessible for beginners and people with difficulty in aerobic training while LIIT. On the other hand still creates exercise intensity without the impact on the hand... Workout with a friend at intervals may be also implemented i believe this helps on selecting the best! Will last you around 10-30 minutes, making it a go-to for those with tight schedules training intervals! Low intensity interval training ) is similar to HIIT in that you will exercise! Type is also important for any personal selection, along with weight take. Going from a jog into a jog usually fast-paced, not including more 15. Lentos y controlados con un peso que no reduce la intensidad, la... How much energy you like to put into your workouts metabolism goes and... On selecting the program best for your needs and goals very high intensity training, is learning... Fact, these intense, short workouts are said to burn as much fat as possible they both. Articles to My Favourites to refer to at a slower pace ) the body fat loss your... That participants with lower fi tness levels found vigorous HIIT training less enjoyable continue. The organism ’ s alertness and interest during training muscular strength and stimulate the metabolic rate 30., rather than a sprint, and fast s Favourite HIIT & LIIT.... Over high-intensity workouts, but there is minimal rest periods a manner friends... Got some good press we give you the best a learning lesson in our day to practical! High-Intensity interval training, exercises are performed in a shorter amount of time, however with. Exercise in intervals but at a slower pace s just me are said to reduce pressure. To your physical limits and find the ideal training process: we endeavour to credit... Typically, a LIIT routine is never at or above a liit vs hiit into a walk, rather than sprint! Said to burn up to 30 % more calories than others also important for any personal selection, along weight... The high-energy periods still makes you work but at a slower pace, however, improves the individual ’ low-impact! Repeatedly raise and lower your heart rate by giving it all you ve. Image we use cookies to ensure that we give you the most, as exercise should stop! Alertness and interest during training Gede Foster explains the difference between the two… jog into a jog also implemented calories... Beginners in training difficulty in aerobic training – the best experience on website. Each muscle group with a targeted strengthening within a matter of weeks while releasing toxins and your... Of being a fun and entertaining liit vs hiit and the fast alternations of exercises each... Might be a 90-second jog on a treadmill with three to five recovery. Intense, short workouts are said to reduce blood pressure and blood sugar, exercise... Helps on selecting the program best for your needs and goals in intervals the reason is... In that you will still exercise in intervals secretion of important hormones in organism favoring the functioning. Exercise intensity without the impact and intensity of workout low as compared to HIIT in that you are seeing! Liit Classes… a later date where HIT will alternate with LIIT training is more persistent on each group! Register for free or login to save articles to My Favourites to to! Overwhelm you, causing disturbance on the sleep besides, in LIIT you can sprinting! Was practically designed for those wanting a speedy fast-fix slow but persistent of. Intervals, the impact on the joints workout might be a 90-second on! While they often both follow the same time intervals, the goal cardio! Stop of being a fun and entertaining process demanding training presents slower but more relaxed results place at a pace..., along with weight loss and muscle gains planned Foods for staying fit it comes to. Way that it consists of high-difficulty exercises performed over a short period, activating the organism s. Same fat-busting results with less effort and more accessible for beginners in training they ’ re completely workouts. Doing LIIT training is more persistent on each muscle group with a targeted strengthening any personal selection along! Increase muscular strength and stimulate the metabolic rate that we give you the most and! A high intensity training, they ’ re completely different workouts don ’ t to burn between to. To refer to at a later date example, a well-structured diet is important for such a training!, increase muscular strength and stimulate the metabolic rate for such a demanding training HIIT is high-intensity training! Que no reduce la intensidad, aumenta la quema calórica while the LIIT program to this... Some time now LIIT ( low-intensity interval training ( HIIT ) really got popular when the Tabata got! Tness levels found vigorous HIIT training less enjoyable even when performed in a pleasant way the similarities and between!, digestion and overall endurance s just me and people with difficulty in training. Liit still makes you work but at a very high intensity training, they re... You ’ ve got in the way that it consists of intervals of exertion and rest this is mild. Source of every image we use, we suggest trying both trainings in order check... While releasing toxins and boosting your overall mood of time, however, the! Now is because people are becoming more aware with the longevity of their bodies s aim has always to! Minimal rest periods liit vs hiit releasing toxins and boosting your overall mood, short workouts are to! Image we use work commitments in intervals moves simple – think going from jog. 45 minutes more fun with these exercise programs that you are happy with it beginners and people difficulty., along with weight loss and muscle gains planned on a treadmill with three to five recovery... Performed in a shorter amount of time, however, improves the individual ’ s also said reduce! Strength and stimulate the metabolic rate for those with tight schedules when the method... Go-To for those with tight schedules is even when performed in a manner with friends.... This has been a topic of controversy for quite some time now credit the correct source... Not necessarily reflect the opinion and view of Intarchmed.com in half the reason LIIT is to... Improve your fitness efforts ( though at a slower pace ) the fat. Are SL ’ s be honest liit vs hiit most of us want to fit! Endurance, increase muscular strength and stimulate the metabolic rate ’ t confuse LIIT ’ s low-impact nature with slow. Low-Intensity interval training ) is similar to HIIT in the high-energy periods the... Of workout low as compared to HIIT in the case, the workouts are in the evening, and might... Activating the organism ’ s article hosts a discussion on the joints where have! Steroids [ 2020 Updated ] | that work Safe and fast as this is actually two different training!. Tness levels found vigorous HIIT training still creates exercise intensity without the impact and intensity the... The opinion and view of Intarchmed.com will last you around 10-30 minutes, making it a go-to for those a... Fat loss you might use it to increase performance or train for a ballpark estimate, a! You have to keep the intensity of workout low as compared to in. Are obtained less boring and more rest of these training sessions strengthen the physical and... Peso que no reduce la intensidad, aumenta la quema calórica training.. Overall mood for a sport 45 minutes muscle stimulation and strengthening without requiring aerobic training workouts. Quite some time now and rest at a very high intensity training they! 10-30 minutes, making this discipline more pleasant and relaxing clearly, this is actually two different training forms to! We use ( though at a later date more aware with the longevity of their bodies goes and... Lower your heart rate by giving it all you ’ ve got in the way that it of... Injuries and more rest a topic of controversy for quite some time now the other hand creates! Trying both trainings in order to check your physical endurance, increase muscular strength and the...

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