Cardio workouts are a staple in many fitness routines, offering numerous health benefits including improved cardiovascular health, increased endurance, and weight management. However, with so many options available, it can be challenging to determine which type of cardio is best suited for your fitness goals and lifestyle. Two popular choices that often come up in this debate are High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS) cardio.
According to the American Council on Exercise, steady-state training is acknowledged as an efficient method for calorie burning and aerobic system conditioning, yet it demands a greater investment of time to yield noticeable results.
High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS) are two popular forms of cardiovascular exercise, each offering distinct benefits and advantages. Let’s examine them across several important factors:
1. Intensity:
- HIIT: HIIT involves short bursts of high-intensity exercise followed by periods of rest or low-intensity recovery. These bursts are typically performed at maximum effort, pushing the heart rate close to its maximum capacity.
- LISS: LISS, as the name suggests, involves exercising at a consistent, moderate intensity for an extended period without significant fluctuations in intensity. It maintains a steady heart rate, usually below 60-70% of maximum heart rate.
2. Duration:
- HIIT: HIIT workouts are usually shorter in duration compared to LISS. A typical HIIT session may last anywhere from 10 to 30 minutes, including warm-up and cool-down periods.
- LISS: LISS workouts are longer in duration, often ranging from 30 minutes to an hour or more. Since the intensity is lower, LISS exercises can be sustained for longer periods without excessive fatigue.
3. Caloric Burn:
- HIIT: HIIT is known for its ability to burn a high number of calories in a short amount of time due to the intense bursts of activity and the elevated metabolic rate post-workout. The calorie burn during the workout itself and the after burn effect contribute to its effectiveness for weight loss.
As stated in the Journal of Strength and Conditioning Research, the study revealed that High-Intensity Interval Training (HIIT) resulted in the burning of 25–30% more calories compared to other exercise forms.
- LISS: While LISS may not burn as many calories during the workout session compared to HIIT, it still contributes to calorie expenditure, especially when performed for longer durations. Additionally, LISS can contribute to fat burning during the workout, particularly in the presence of oxygen.
4. Fitness Level and Accessibility:
- HIIT: HIIT can be challenging for beginners or individuals with certain health conditions due to its high intensity. However, it can be adapted to different fitness levels by modifying the duration, intensity, and rest periods.
In 2015, research published in Sports Medicine highlighted numerous studies showcasing HIIT’s remarkable capacity to elevate metabolic rate for extended periods post-exercise.
- LISS: LISS is generally more accessible to individuals of varying fitness levels, including beginners, older adults, or those recovering from injury. It provides a low-impact option for cardiovascular exercise that is easier on the joints and muscles.
5. Cardiovascular Health Benefits:
- HIIT: HIIT has been shown to improve cardiovascular fitness, increase aerobic capacity, and enhance heart health. The alternating periods of high intensity and recovery stimulate cardiovascular adaptations, such as improved stroke volume and efficiency.
According to research from BMJ, a significant body of evidence suggests that it can lower heart rate and blood pressure among individuals with overweight and obesity, particularly in populations where high blood pressure is prevalent.
- LISS: LISS also offers cardiovascular benefits, including improved heart health, increased endurance, and reduced risk of chronic diseases such as heart disease and diabetes. Its steady-state nature promotes aerobic endurance and helps build a strong cardiovascular foundation.
As indicated by a study published in the Journal of Obesity in 2014, continuous aerobic exercise demonstrates greater effectiveness in improving fat distribution compared to HIIT.
6. Oxygen Consumption:
- The real magic of HIIT lies in its ability to elevate EPOC, leading to continued calorie burn long after the workout is over. The high-intensity intervals create an oxygen debt in the body, which must be repaid during the recovery period. This repayment process requires additional energy expenditure, resulting in a higher overall calorie burn post-exercise. Research has shown that HIIT can elevate EPOC for up to 24 hours after a workout, making it an efficient option for those looking to maximize calorie burn and fat loss.
- While LISS does not elicit the same acute increase in oxygen consumption during the workout as HIIT, it still contributes to EPOC, albeit to a lesser extent. LISS workouts typically result in a lower overall calorie burn during the exercise session.
Which One is best for you?
The best cardio workout for you depends on your fitness goals, preferences, and current fitness level. If you’re short on time and looking to maximize calorie burn and cardiovascular benefits, HIIT may be the way to go. On the other hand, if you prefer a more leisurely pace or have joint issues that limit high-impact activities, LISS could be a better option. Ultimately, incorporating a combination of both HIIT and LISS into your fitness routine can provide a well-rounded approach to cardiovascular health and fitness.
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Now that you’ve learned about the differences between HIIT and LISS cardio, we’d love to hear from you! Which type of cardio do you prefer, and why? Share your thoughts in the comments below and don’t forget to share this article with friends and family who might benefit from the information. Let’s start a conversation and help each other on our fitness journeys!
Key Takeaway
Both HIIT and LISS have their own unique advantages and can be effective forms of cardiovascular exercise. The choice between HIIT and LISS depends on individual preferences, fitness goals, and considerations such as fitness level, time availability, and any underlying health conditions. Incorporating a combination of both HIIT and LISS into a well-rounded fitness routine can maximize benefits and provide a balanced approach to cardiovascular health and fitness.
