I recently saw some confusion about HIIT and LISS. Let’s have a look.
HIIT stands for High intensity interval training, which consists of short sprint intervals coupled with low-moderate intensity work. A type of interval training that is broken up into 2 segments. An extreme high bout of intensity followed a low bout of intensity. An example of this would be a 30 second sprint followed by a 4 minute steady pace walk to cool down and bring your heart rate back to normal and then repeating it.
-Increasing your VO2 Max oxygen intake (in short, increasing lung capacity and use)
-Lowering resting heart rate
-Longer increase of metabolism over more extended periods of time (i.e. better calorie burn)
-High levels of energy used in a single training session
-Better protection of muscle tissue over standard aerobic practices (generally speaking)
LISS (cardio) – Low Intensity Steady State.
LISS consists of purely low-moderate intensity work. Like the name implies. This means running at about 65-75% of your max-hr for an extended period of time (45 minutes usually). For most people, this means a slow jog or very fast walk. Or an example of this would be walking on the treadmill or riding the bike and being able to hold a conversation (we tend to see a lot of this at gyms).
– Steady-state aerobics tend to burn more calories during exercise than interval training
– Another advantage to steady-state cardio is the length of time your body is in the fat-burning zone. The fat-burning zone occurs when you work at roughly 65 percent of your maximum heart rate. It happens when your body works hard enough to burn fat, but not too intensely that it switches to sugar for energy
Bottom line: Do the type of cardio that you have a personal preference for. Whichever one fires you up the most, because you’ll most likely work harder at it.