HIIT(High Intensity Interval Training) is a type of training which involves multiples rounds of high intensity training followed by periods of rest. eg- 30 sec sprint followed by a 30 sec or 1 min walk. It's usually done for 7-10 sets or until failure.
LISS( Light Intensity Steady State) is a type of cardio which unlike HIIT where Instead of pushing yourself to breaking point for a short burst of time, you aim for a low level of exertion for a long, continuous period. eg: walking,cycling and swimming in a relaxed state.
WHY IS HIIT TRAINING SO POPULAR!?
- HIIT training can easily be modified for people of all fitness levels and special conditions such as, obesity and diabetes.
- There is no restriction on how you can perform it. e.g: it can be performed on a treadmill, through cycling or even swimming.
- It saves a buttload of time. Unlike, LISS cardio which has to be done for long durations, HIIT cardio can be done in a matter of 10 mins or sooner.
Advantages Of HIIT
According to research done by American College Of Sports Medicine, HIIT cardio has the following benefits;
- Helps in controlling blood pressure
- reduces insulin spikes:- Insulin is one of the most important hormones in the body and insulin spikes prevent fat loss. HIIT cardio prevents spike in insulin to an extent, but it is better to control insulin spikes by following a proper diet.
- Helps in burning more fat while retaining muscle mass. This is one of the important factors as to why people prefer HIIT cardio over LISS. The post EPOC or in simpler words; a 24 hr afterburn effect takes place which helps in burning more calories.
How DO I GET STARTED?
There are multiple factors you have to consider while performing HIIT cardio and these include; duration, intensity and frequency. I would recommend intensity at 80% of max heart rate and if you're a beginner, i would start start at a frequency of 2-3 times per week and a duration of 10 mins or 15 mins max. As you get better, you can tweak the 3 factors to your schedule and lifestyle.
Caution
Always stretch before a workout. Last thing you want is a pulled muscle which will keep you out of the gym for weeks.
Also, warm up for 5 mins before beginning you're workout.
LISS CARDIO
LISS is a type of cardio which unlike HIIT where Instead of pushing yourself to breaking point for a short burst of time, you aim for a low level of exertion for a long, continuous period. eg: walking,cycling and swimming in a relaxed state.
HOW TO PERFORM?
LISS cardio is performed at a steady pace for 30-60 mins with 30 mins being the absolute minimum. i personally prefer LISS cardio over HIIT as i burn more calories through it. Liss cardio does not have to necessarily be running on a treadmill, it could be going for a walk in the park or even walking to work instead of taking the bus or train.
Advantages
- Enhanced heart function
- Unlike HIIT, performing LISS cardio does not have any negative effects on your body.Performing HIIT cardio at extremely high intensity or performing it too many times without a break leads to pain in joints.
To summarise, cardiovascular exercises in general improve heart function, helps in keeping cholesterol under control and much more and must be part of your daily exercise regime. It is okay to perform either LISS or HIIT cardio, but the key factor to keep in mind is that for fat loss you must be in a calorific deficit.
For more info regarding Hiit cardio: https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf
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