While we all know that getting in our daily exercise is important, there is much debate about what kind of exercise is best for us, especially regarding cardio exercise. There are two popular forms of cardio, HIIT (High Intensity Interval Training) and LISS (Low Intensity Steady State Cardio). Each has their own pros and cons, so if you are wondering whether to do HIIT or LISS, here is what you should know.
Is HIIT or LISS Better For Me?
LISS: Low Intensity Steady State Cardio
Low Intensity Steady State Cardio, or LISS, is a form of aerobic exercise (“with oxygen”). LISS is typically performed for 30-60 minutes at a steady pace with limited changes in speed or intensity. It is referred to as low intensity exercise since you typically reach 45-65 percent of your estimated maximum heart rate.
Advantages
If you are comparing HIIT or LISS, LISS is advantageous in a number of areas.
Less demanding on the body
Because it is low intensity, it is less demanding on the body. It is also easier on the joints, tendons and ligaments.
Less injury risk
It also means that the risk of injury is also much lower than other alternative forms. You are moving at a steadier pace so you are not pushing yourself too hard, with can be hard on the body.
Better at initial fat burn
One of the best benefits of LISS is that it is better at fat burning than HIIT, initially. You use the fat stored in your body as the primary source of energy as opposed to glycogen. This is why when people start doing LISS, they see great results.
Disadvantages
However, there are some downfalls that might mean turning to other forms of cardio for the results that you want.
Longer sessions
While the sessions themselves are not as taxing as HIIT, this means that your workouts will be much longer; you are not using as much energy as fast. If you are busy or don’t have much time, LISS may not be the best option for you.
Less motivated to workout
Following on from that, because the sessions are longer, you may be less motivated to actually get started in the first place.
Only burns calories during the workout
Another downfall of LISS is that you only burn calories while you are doing the workout. Unfortunately, once your session is done, you will not continue to burn calories afterwards.
The body adapts quickly to LISS
While I mentioned that LISS is great for fat burning initially, the keyword here was initially. This is because your body will quickly adapt to your LISS workouts, meaning that the once-great results you may have seen at the start will not last long.
HIIT: High Intensity Interval Training
On the other hand of the spectrum is HIIT aka High Intensity Interval Training. HIIT has become a buzzword in the fitness industry, gaining momentum in popularity.
HIIT consists of shorter more intense sessions of 10-60 seconds of work. This is alternated with rest or light activity time (this is where the interval part of the name comes in). HIIT brings your heart rate up to 70-90% of your maximum heart rate.
Unlike LISS, HIIT is anaerobic (“without oxygen”) exercise because your body uses more oxygen than it can be supplied. This why with HIIT, you will run out of breath more quickly and your muscles will burn (caused by the buildup of lactic acid in the muscles). The rest periods in HIIT are important because it allows your body to clear the lactic acid and rebuild oxygen levels.
Advantages
Here are some advantages of high intensity interval training that may help you decide between HIIT or LISS.
Shorter sessions
If you are deciding between HIIT or LISS, the time factor may be a big key to consider. HIIT sessions are much shorter and more time efficient than LISS sessions. This is because the intensity levels are higher so you will become fatigued quite quickly.
Excess Post-Exercise Oxygen Consumption (EPOC)
Unlike with LISS, HIIT workouts help keep your body burning calories long after your session is done because of EPOC. EPOC, or Excess Post-Exercise Oxygen Consumption, refers to the amount of oxygen required to return the body to its normal metabolic level (called homeostasis).
The body has to work hard to rebuild the oxygen levels up that it lost during the session, which is why you continue to burn calories and fat post-workout, even for up to 24 hours.
Better for long-term fat loss
While people see great results with LISS at the start, HIIT is better for long-term fat loss results.
Helps with muscle retention
One reason why people tend to avoid cardio is that they do not want to lose muscle. HIIT helps with retaining muscle because it includes weight training and movements that activate the muscles the same way that strength training does.
Disadvantages
More demanding on the body
Due to the high intensity nature of HIIT, you do place a lot more stress on the body. This also means that there is an increased risk of injury.
Longer recovery time
It does take longer to recover from a HIIT workout so due to the physical demands, it can be challenging to complete HIIT workout every single day so you will have to find alternate workouts in between to give your body a break.
Can be intimidating for beginners
It can be intimidating for new people to give it a go at first. It does look intense because it is intense but also very rewarding!
So Should I Choose HIIT or LISS?
The answer to this depends on your exercise preference, goals and lifestyle. If you find yourself skipping workouts because you’re dreading the hour-long jog, then try giving HIIT a go. If you hate the intensity of HIIT, then turn to LISS. A good idea, however, would be to do both on alternate days and rotate between the two so that you can reap the benefits of each.
Stay Strong Together
Jefit is a workout app that helps all types of gym goers and athletes keep track of their fitness goals. Not only does it give you the ability to update and share your workout log with the supportive community, it has the largest exercise library that covers both weight training and cardio. Jefit, was named best strength training app for 2024, by PC Magazine, Forbes, Garage Gym Reviews and many others.
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