In our last article, we discussed the difference between aerobic and cardiovascular training, commonly referred to as cardio, as well as the pros and cons of each. In this article, we will explore the three main types of cardio training—LISS, HIIT, and Interval Training—detailing their benefits and drawbacks to help you determine which is best for your fitness goals. However, keep in mind that an effective training program often includes a mix of all three, progressively increasing in intensity for optimal fitness and overall health.
Low-Intensity Steady State (LISS) Cardio
LISS involves maintaining a slow, steady pace that slightly elevates the heart rate over an extended period. Examples include walking for multiple miles, leisurely biking, or using a cardio machine at a consistent speed for an hour.
Benefits of LISS:
Low impact: Ideal for beginners, those recovering from injury, or individuals with muscle soreness.
Active recovery: Helps stimulate the body's recovery mechanisms without adding stress.
Fat-burning zone: Since the intensity remains low, the body primarily utilizes oxygen and fat as energy sources.
LISS is often referred to as the "fat-burning zone" of cardio because it allows the body to use fat as fuel. At a heart rate of approximately 110-135 BPM, the body burns a higher percentage of fat relative to total calories burned. However, a common misconception is that LISS burns more fat overall compared to other cardio methods. For example, a 30-minute LISS session may burn around 150 calories, whereas a 30-minute run could burn closer to 300 calories. Despite burning a higher percentage of fat, the total fat burned through LISS may still be lower than in higher-intensity workouts. Additionally, the cardiovascular benefits of LISS plateau after a few sessions unless the duration or intensity is progressively increased.
High-Intensity Interval Training (HIIT)
HIIT is the opposite of LISS, involving short bursts of maximum effort followed by rest intervals. These explosive intervals push your body to its limits, improving cardiovascular function and muscle endurance. A typical HIIT workout may include sprinting for 20 seconds at full intensity, followed by a rest period, repeated for 20-30 minutes.
Benefits of HIIT:
Time-efficient: Allows for a high-calorie burn in a short period.
Metabolic boost: Post-workout calorie burn remains elevated due to excess post-exercise oxygen consumption (EPOC).
Improves cardiovascular strength: Trains the heart and muscles for high-output performance.
While HIIT is excellent for burning calories and improving endurance, it is also demanding on the body. Since HIIT consists of anaerobic work, it leads to greater fatigue and does not directly enhance aerobic endurance. To maximize its benefits, rest intervals should be long enough to allow for repeated bouts of maximum effort, typically over 90 seconds between rounds.
Interval Training vs. HIIT
Interval training is often confused with HIIT, but there are key differences. HIIT involves maximal effort (100% intensity) with full recovery between intervals, whereas interval training incorporates varying intensities and rest periods.
Key Differences:
HIIT: Short, explosive bursts at 100% intensity with extended recovery time (less than 30-second work periods).
Interval Training: Can vary in intensity, duration, and rest ratios (e.g., 1:1 work-to-rest ratio, such as a 60-second run followed by a 60-second walk).
Another variation of interval training is circuit training, which involves performing multiple exercises back-to-back before resting. This method promotes muscular endurance and aerobic conditioning by extending work intervals before rest.
Choosing the Right Cardio for You
Each form of cardio has unique benefits:
LISS: Best for active recovery, low-impact calorie burning, and daily use without added stress.
HIIT & Intervals: Improve cardiovascular strength and burn more calories in less time but increase muscle fatigue.
Circuit Training: Provides a blend of aerobic and muscular endurance benefits.
A well-balanced fitness routine should incorporate all three forms in a strategic manner. In the next article of this series, we will explore different aerobic workouts and how to effectively integrate these cardio methods to enhance performance and overall health.
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