The perfect type of cardio is?..
Do you hit the gym?
Ever wondered what type of cardio is better for you?
Low intensity steady state exercise or high intensity interval training?
As someone who has lost a fair bit of weight before, I've used both in my routine.
Today we're going to break down both methods, discuss what the benefits and disadvantages are and which method might be better for you.
I’ll also explain the role insulin has (you might find it interesting).
What is high intensity interval training or HIIT?
It’s is a type of cardio that alternates periods of high-intensity effort with periods of low-intensity recovery. HIIT workouts are designed to push the body to its limits.
The goal of HIIT is to increase cardiovascular endurance and burn calories in a short period of time. A typical workout involves a series of high-intensity exercises that are between 30 seconds and 2 minutes in length.
During this time, the aim is to be at around 90% of your maximum heart rate.
This is followed by a low-intensity recovery period, which tends to be the same length as the high-intensity period. This cycle is repeated several times depending on the person’s fitness level and goals. These workouts can be applied to a lots of exercises including running, boxing, swimming, or cycling.
HIIT workouts are generally shorter than steady state cardio and usually last around 15 to 30 minutes. This makes them a popular choice for busy people who have limited time for exercise. It’s a highly efficient and effective method that can provide you with a full-body workout in a short amount of time.
The workouts are pretty customisable and can be adapted to different fitness levels and you can do all sorts of exercises to keep it interesting.
In terms of benefits, HIIT workouts have been shown to improve cardiovascular health, burn fat and increase insulin sensitivity, which I’ll come onto later.
Sounds great but what are the drawbacks?
The intensity - The sessions can be gruelling and intense, which can be challenging for some people especially those who are new to exercise or have limited fitness levels.
Injury risk - The workouts involve performing high-impact exercises at a high intensity, which can increase the risk of injury.
Over-training - HIIT workouts can be pretty intense, and performing them too frequently or for too long can lead to over-training and fatigue.
Recovery time - HIIT workouts place a significant strain on the body, and individuals may need time to recover between sessions. (Might not be ideal for people who prefer to exercise regularly).
What about low Intensity Steady State or LISS?
This involves sustained, low-intensity activity performed at a steady pace for an extended period of time.
This type of exercise is designed to increase cardiovascular endurance and burn calories without putting a significant strain on the body.
LISS exercises typically last longer than HIIT workouts - generally 30 mins plus.
The low-intensity nature of these workouts makes them ideal for individuals who are new to exercise, have limited fitness levels, or prefer a less strenuous workout.
Examples of include walking, jogging, cycling, swimming, or using an elliptical machine. The goal of LISS is to keep the heart rate in a low-intensity zone, typically at 50-70% of max heart rate.
In terms of benefits, it’s pretty much the same as HIIT workouts, they’re a great way to increase your fitness, overall health and burn calories. It is also an effective way to stimulate the body to burn fat for energy and improve insulin sensitivity.
Insulin is a hormone made in your pancreas and it basically helps your body use glucose for energy.
Insulin sensitivity refers to the ability of the body's cells to respond to insulin and take up glucose from the bloodstream.
So the more sensitive your cells are to insulin, the less insulin your body needs to produce to effectively lower blood sugar levels.
Why is this important?
Blood sugar control - Good insulin sensitivity helps regulate blood sugar levels, reducing the risk of high blood sugar (hyperglycemia) and low blood sugar swings (hypoglycemia).
Weight management - When cells are insulin sensitive, they can effectively absorb glucose from the bloodstream, reducing the amount of glucose that ends up getting stored as fat. This can help with weight management and reduce the risk of obesity.
Cardiovascular health - Insulin resistance is associated with an increased risk of heart disease, stroke, and other cardiovascular problems. Good insulin sensitivity can help reduce these risks.
Reduced risk of type 2 diabetes - Insulin resistance is a key factor in the development of type 2 diabetes (where the body cannot effectively use insulin to regulate blood sugar levels). Having good insulin sensitivity can help prevent type 2 diabetes.
Improved performance - Good insulin sensitivity helps muscles take up glucose more effectively, providing the energy needed for physical activity and improving athletic performance.
So what are the drawbacks of low intensity steady state exercise?
Time commitment - LISS workouts are typically longer than high intensity interval training (HIIT) workouts, which can make them less convenient for individuals with busy schedules.
Boredom - The workouts can be repetitive and monotonous, which can lead to you to being bored which can decrease your motivation to exercise. (A good YouTube video can remedy this…)
Slow results - LISS workouts are low intensity, which means that they may not provide the quick results that some individuals are looking for in terms of calories burned.
Limited impact on fitness - LISS workouts are low intensity, which means that they may not have a significant impact on overall fitness levels.
But which method is better? What does the evidence say?
According to current research, both HIIT and LISS can be effective for losing weight.
However, HIIT has been shown to be more efficient in terms of the amount of time required to see results.
When it comes to the long-term effects, both show similar outcomes in terms of fat loss.
However, HIIT may have a greater impact on overall health, as it has been shown to improve cardiovascular health, insulin sensitivity, and muscle mass.
HIIT workouts are shorter and more time effective, especially if you are incorporating them into a weight lifting schedule. They also tend to be less boring.
They’re both good.
Personally, I use a blend of both, I’m usually doing boxing HIIT workouts once or twice a week and then lower intensity cardio twice a week, I tend to integrate the low intensity cardio sessions after weight training.
Your ideal routine might look different but ultimately, try to find one that:
a) blends into your schedule well.
b) one that is enjoyable so you can adhere to it and get the maximum benefit.
Are both cardio types magic methods to burn fat and lose weight?
Nope, if fat loss is your goal, it’s all about being in a calorie deficit.
Link below for the video.
A quote from a great
On a personal note, I'm off to Portugal this weekend for a couple of days to recharge the batteries. Will be posting content on the daily - make sure you connect below with me on socials.
Off to the gym,
Z
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