HIIT vs. LISS: Which cardio is right for your goals?
RaveFit, Reading time: 3 minutesShare
Introduction
Cardio plays a crucial role in achieving your fitness goals. But how do you choose between High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS) cardio? Both methods have their own advantages and work differently on fat loss, fitness, and recovery. In this blog post, we'll explain which type of cardio is best suited to your goals.
Contents
H1: What is HIIT?
H2: What is LISS?
H3: HIIT vs. LISS: Which works better for your goals?
H4: Tips for beginners and advanced users
H1: What is HIIT?
High-Intensity Interval Training (HIIT) is a form of exercise that alternates short bursts of maximum effort with short recovery periods. This can range from sprinting and cycling to bodyweight exercises like burpees and mountain climbers. The goal of HIIT is to quickly increase your heart rate and work your body at high intensity, followed by a short recovery period during which your heart rate can decrease.
Features of HIIT:
- Duration: 10-30 minutes.
- Intensity: High – you’ll be working at 80-90% of your maximum heart rate.
- Goal : Rapid calorie burning and improvement in fitness.
Benefits of HIIT:
- Efficient: Ideal if you have little time.
- Afterburn effect: Increased fat burning for up to 24 hours after training.
- Condition: Improves both your anaerobic and aerobic fitness.
💡 Important: HIIT is intense and puts strain on muscles and joints. Beginners are advised to start at a light intensity and build up their fitness first with LISS (Low Intensity Steady State) cardio.
H2: What is LISS?
Low-Intensity Steady State (LISS) is a form of cardio where you maintain a constant, low to moderate intensity for extended periods. It's the opposite of the high peaks and valleys you experience with HIIT. With LISS, your heart rate remains stable, usually around 50-65% of your maximum heart rate, making it less stressful on your body.
Features of LISS:
- Duration: 30-60 minutes.
- Intensity: Low – you work at 50-65% of your maximum heart rate.
- Goal: Burn fat without putting too much strain on your body.
Benefits of LISS:
- Less impactful: Suitable for beginners or active recovery days.
- Sustainability : Easy to maintain, even for longer periods.
- Fat burning: The body uses fat reserves as an energy source.
H3: HIIT vs. LISS: Which works better for your goals?
1. Fat loss
- HIIT: Burns more calories in less time and increases post-exercise calorie expenditure (EPOC).
- LISS: Burns fewer calories per minute, but is more effective for prolonged sessions in a calorie deficit .
2. Condition improvement
- HIIT: Ideal for quickly improving your fitness and strengthening your heart and lung capacity.
- LISS: Builds a strong aerobic base and supports recovery after intense strength training.
3. Load capacity
- HIIT: Tougher on muscles, joints, and recovery. Not recommended for daily use.
- LISS: Less impact, so you can do it more often without risk of injury.
💡 RaveFit suggestion: Combine both forms of exercise in your routine for optimal results. For example, choose two HIIT sessions per week for intensity and one or two LISS sessions for recovery.
H4: Tips for beginners and advanced users
For Beginners: Start with a Solid Foundation
- Start with LISS: Choose 30-45 minutes of walking, cycling or swimming 3-4 times a week to gradually build up your fitness.
- Add some light HIIT: Try 15 seconds of sprinting followed by 45 seconds of walking (4-6 rounds).
- Build consistency: Make cardio a regular part of your routine.
For advanced users: combine HIIT and LISS
- Plan 2-3 HIIT sessions: Focus on short, intense workouts of 20-30 minutes for fat loss and fitness.
- Use LISS as recovery: Add 1-2 easy sessions after heavy training days.
- Vary your HIIT: Adjust your work and rest time, such as 40/20 or 20/10, to keep your workouts challenging.
Closure
HIIT and LISS each offer unique benefits. Choose HIIT for efficiency, rapid fat burning, and improved fitness. Opt for LISS if you're looking for an accessible approach or want to support your recovery. Combine both for best results and alternate based on your goals and experience level.
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