Have you ever asked yourself if the cardio workouts you are doing are the best in achieving your goals? Well, it is of essence that you understand that not all cardio workouts are created the same. When it comes to running, there are different types of cardio exercises; they include high-intensity interval training (HIIT) and Low-intensity steady state (LISS).
Having known the two types of cardiovascular exercise, it is, therefore, essential to understand the differences between them to ensure users reach their desired goals while using the exercises. Both cardio exercises have different benefits as well as results. However, a great exercise must factor out and balance between them.
What is HIIT?
As already discussed above, HIIT stands for high-intensity interval training. There is, therefore, the variety of ways that one can perform HIIT workout; however, they lie under two principles, that is working with breaks in between your workouts or all out exercises. The latter means that you will be working with breaks in between your practice before sprinting again, that is a HIIT ratio of 1:1. On the hand, Work to rest varies from a vast variety of workouts, for instance working for 20 seconds and then resting for 10 seconds which is a ratio of 2:1
Advantages of HIIT; why people love HIIT
HIIT is one of the essential workouts for personal trainers, especially for people who want to shape their bodies as well as those in boot camps. Therefore are four main advantages that make HIIT more lovable with people. Consequently, they include.
Provides Shorter Workouts
In these days, people do not have time for long workouts, if somebody is offering a workout that runs for 30 minutes who will refuse the offer? Therefore that is the primary draw of HIIT workout because it takes less time, but it is useful. According to o research, works that take at most 4 minutes intervals, outsmarts the traditional long distance running based on cardio benefits.
Burns More Calories
Besides strengthening the heart, HIIT burns more calories; research shows that HIIT burns up 15% more calories than the traditional exercises. The calories are consumed during the workout, however not all of them. HIIT triggers the EPOC, which means that the body restores itself to different pre-exercise levels. Since HITT is intense, your body needs to work harder to replenish after working out. Ultimately, the replenishment period needs energy. Therefore, that is why you keep burning more calories after the workouts, which are a bonus.
Improves Athletic Performance
Most athletes love HIIT because it gives them a gaming conditioning. Sports such as basketball, football, and soccer requires little energy with periods of recovery. In this case, HIIT plays a significant role by training in many aspects of the athlete’s game. Besides improving the cardio conditioning, it increases the speed and power making all elements of fitness improved in the performance of the athlete
Most people have moved to HIIT because it is leading companies in the health and fitness sector have made it accessible. It is always available at homes and exercise centers with competitive and intriguing masses
Disadvantages Why HIIT Isn’t For Everyone
Like any other exercises, HIIT has its downsides; you may think that HIIT is a pretty good exercise because of burning a significant amount of calories in a shorter period. But still some drawbacks may arise; as a result, they include;
A lot of work is needed
Most people do not sprint at the same time they do not like resolving themselves that hard. During training, HITT requires you to push with 100% force. However, this is something that many people do not want to do. As it may be an option now and again for some people, it may not work for others since it requires too many mental and physical efforts
Can Be Dangerous
Even though several health benefits dominate HIIT, there is always a flip side of the coin. HIIT can be dangerous for some people, especially those that are not in tip-top shape when giving their first try in training. Studies found that HIIT resulted in muscle and kidney conditions that most affect military training camps where soldiers do vigorous exercise. Therefore the victims need up experiencing fever, nausea, and vomiting.
What Is LISS Cardio?
Low-intensity steady state is based on the person you talk to. It is however simple; you can do aerobics at a moderate intensity for an extended period. Aerobic activities are necessary to make your heart elevated for more comfortable walking, swimming, cycling, dancing, or doing anything else that makes your blood pump. Low intensity is the state of your heart while working out
Advantages of LISS: Why You Need More LISS Cardio
While comparing HIIT exercise LISS cardio may not be exciting; however, there is a reason why it is worth. Therefore let’s look at the reasons why LISS is important
LISS Gets You Results
Unlike HIIT, you do not move quickly for LIIS cardio to burn calories. Ultimately the speeds at which you move is less essential to distance you travel.
LISS Cardio is safe
Unlike HIIT that relies on fast movements like jumping and sprinting, LISS is slow and under control. That’s why walking is deemed one of the most reliable ways of exercise since there is nothing that can stop progress like an injury. Therefore it is a much safer alternative than HIIT.
It Does Not Require Recovery Time
HIIT exercises are done in small doses. That is less than 40 minutes a week. Therefore this gives enough time to carry out your workouts before your body handles more HIITS. LISS, on the contrary, is gentle enough and can be done every single day. This is made possible because the stress hormones are not triggered thus making it easier for you to exercise daily
Disadvantages of LISS
- Due to the low intensity of EPOC in LISS, your body may find it challenging to keep up as you exercise. the lack of oxygen results to lack of metabolism after completing your exercise
- LISS reduces metabolism overtime
- LISS does not improve athletic performance unlike HIIT
If you are training for athletic competitions, HIIT is the best option for you. However, if you are working towards losing weight and get a toned body and get healthy all around LISS is definitely what you need.