BEST Cardio Workout: HIIT V/S LISS V/S Steady State
What's the first thing that comes in your mind when your gym partner said: "let's do cardio!". Probably you think about doing the treadmill or elliptical machine, or even cycling.
But wait do you know there is three type of cardio levels one is High-Intensity interval training(HIIT), steady state and last one is Low-intensity steady state(LISS).
If you do cardio with normal pace or on the treadmill or do rowing then you doing steady state cardio which is less effective than HIIT in my point of view and according to some experts.
The most common question I get when my clients get their program is, what does HIIT mean? What is LISS? What is a steady state?
Which is why I decided to write this article to help clear things up a bit.
Now!! sit back!! and relax, because we are going to cover every small detail about this three form(HIIT V/S STEADY STATE V/S LISS) in this article.
STEADY STATE CARDIO WORKOUT:
First of all, what is steady state cardio? Every time when you entered the gym, you see a person running or walk on a treadmill or doing cycle.This type of exercises in which you do your workout at a steady pace for an extended period of time. this is the most common form of cardio and you can see this in any gym.
In a steady state cardio workout, your heart rate is about 60 to 70% of your normal heart rate over the duration of your workout.
While doing steady state cardio even for little time your slow-twitch type1 muscle fibers are working which can help you to increase your endurance but they are not able to hypertrophy(grow) your muscle as your other muscle fibers do.
Calories which burn during your steady state cardio are mostly from fat but if you want to burn more calorie without much effort then you can do steady state cardio for a long period of time.
But remember steady state cardio workout program can burn a significant amount of lean body mass and you don't want that right?
People love doing steady state cardio workout you know why because it is easy and you can do anywhere at just about any time of the day. However, sometimes you need some equipment.
According to experts steady state cardio last for more than 30 minutes if you are not doing for that time then you do not burn a significant amount of calories.
WHY SHOULD I DO STEADY STATE CARDIO?
Besides that steady state cardio helps reduce fat cells in the body by using stored energy (fat) for fuel it is also great to build up endurance. A greater endurance is something we all can benefit from as it can make everyday life easier.
Fast recovery than HIIT & LISS.
You might be confused about how to choose the right steady state cardio workout. let me tell try those workout you love to do especially outdoor.
you can do jogging, running, going for a ride or you can climb your own home's stair but do this exercise for an extended period of time.
Steady State Cardio Workout Examples: Although there are so many types of different cardio workout you can do whatever you like, this are the best and easy if you are a beginner or just start doing cardio.
- Walk fast and especially on hills
- Run at a moderate pace
- Dance! Enroll in Different style dance classes
- Rowing Machine
- Try Ellipticals
You can check this image to know how many calories you burn during SS cardio but remember this will be different for person to person.
Low-intensity steady state cardio:
Workout or exercises are almost similar to steady state workout and exercises but it is a little different in workout intensity.The intensity of This workout is low compared to steady state workouts.
This form of cardio is more relaxed and you can do for more than 45 minutes.(Hope You are not bored!!!)
The maximum heart rate for LISS is about 65% or less this will never go beyond to 65%. So, if you have any health problems related to breathing or have less cardiovascular endurance you can start with this type of workouts and try to increase your intensity gradually.
People who achieve maximum weight loss said that doing steady pace cardio for an extended period of time helps you to kick-start weight loss, increase blood flow and promote oxygen delivery within cells.
If you have also some lower body joints problem then I would recommend you that do LISS. Its safe and have a low chance of injury.
If hight intensity interval training is burning calorie fast with less time then LISS burn calorie with more period of time.
In LISS energy is still burned but you can not see sweat in your face but don't worry you are burning calorie during LISS.
According to 2015 study published by the Journal of Sports Science and Medicine has found that LISS workout is more than the alternative of HIIT. However, HIIT was less enjoyable than steady-state or LISS.
WHY SHOULD I DO LOW-INTENSITY STEADY STATE CARDIO?
- You can do LISS more frequently than HIIT.
- Less chance of injury.
- Ideal for people new to fitness, the elder and very obese people.
Steady State Cardio Workout Examples:
- Walking
- Swimming
- Hiking
- Cycling
- slow jogging
High-Intensity interval training:
HIIT is growing its popularity due to its shorter workout times and more calorie burn.Most HIIT workouts last 20-30 minutes and are characterized by bursts of maximum activity followed by a short rest period before repeating the activity. Your perceived exertion is high during HIIT with your heart rate falling between 70-85% of your Projected Heart Rate Max.
If you're in a pinch for a time then this is a great alternative because you can get a good cardio session in within about 15-20 minutes.
During your HIIT workout, you train your strength oriented type 2 muscle fibers which are helping to grow your muscles.
Even though the percentage of the calories you burn during HIIT that come from fat is low, you will still end up burning more fat during your workout than a Steady State Cardio session of the same duration. You can also burn up to 100 more calories in the 24 hours following your HIIT workout.
The most popular example of HIIT is running sprints.
Example of HIIT workout at 85% of your max heart rate:
Cycle 40 seconds at an RPM of 40
Cycle 20 seconds at an RPM of over 100
Cycle 40 seconds at an RPM of 40
Cycle 20 seconds at an RPM of over 100
Cycle 40 seconds at an RPM of 40
Cycle 20 seconds at an RPM of over 100
Cycle 40 seconds at an RPM of 40
Cycle 20 seconds at an RPM of over 100
Rest 2 minutes then repeat 3-4 times
WHY SHOULD I DO HIIT?
- Most importantly time, you don't have time to do steady state cardio but want to burn more calorie then HIIT is for You.
- The most exciting form of cardio not like SS and LISS.
Some Side effects:
- You should not do HIIT more than 3 times per week as it effect on your joints and nervous system.
- If you did not properly warm up before performing HIIT then you are more likely to injure yourself since your muscles are pushed harder than in SS cardio.
Conclusion:
When it comes to what cardio is better for you it's really apples to oranges. All cardio is beneficial especially if you're new to fitness. What it comes down to is what you enjoy most, have time for, and your fitness goals. I personally enjoy doing HIIT.
However, I recommend that people should perform 2 days per week of HIIT and 3-4 days a week of SS or LISS cardio.
By doing this way you can get the maximum health and fat burning benefit while preventing your body from breaking down from overworking it.
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