HIIT vs stead state cardio
People love to talk about how amazing HIIT is for fat loss. But if we’re comparing HIIT to LISS, we can’t look how those things stack up in a vacuum. In good programming, no variable exists irrespective of everything else.
- Which is to say: HIIT is awesome but must be used judiciously. Anything done at a truly high intensity is incredibly taxing—both on the specific muscles and energy system involved, but also on the nervous system as a whole.
- Trainees using high-intensity conditioning for fat loss also tend to train with high intensity in other areas. If a fat loss client doing intense MRT 3-4 days a week wants to speed the process a bit, tossing in HIIT is usually the first impulse…but just as often the wrong move.
- Adding high intensity intervals to an already challenging training program gives you a lot more to recover from (and increases risk of injury).
- Performing weights/HIIT on different days is a start, but you’re still subject to the cumulative stress of exposure to both stimuli. This is especially important to consider in the context of a caloric deficit necessary fat loss, as this impedes recovery.
- On the other hand, we’ve got LISS. Going for a long, brisk walk outside or on a treadmill certainly doesn’t feel as bad ass running a few 50-yard sprints, but it’s A LOT less taxing.
- And that may be the most important piece to consider.
- LISS is something that you can throw in pretty much any time, in any program, and get a predictable benefit without greatly impeding recovery; it can be also used as part of an active recovery protocol.
- Does any of this mean HIIT is bad and that you shouldn’t do it? ABSOLUTELY NOT. My point is that HIIT is awesome, but it’s not the best or only path to leanness.
- Remember: there’s an inverse relationship between intensity and frequency.
- The more you have of one, the less you can handle of the other.
- For mere mortals already busting their asses in the weight room, the ROI of performing HIIT with high frequency may be too low.
- Sometimes the fastest path is to use the slower method. Or something.
