If you are a dedicated fitness enthusiast, chances are you already have a preference for either short, high-energy workouts or longer, more gentle sessions. However, when it comes to improving your cardiovascular fitness, it may be challenging to determine which type of workout provides the most benefits. High-intensity interval training (HIIT) and low-intensity steady state (LISS) are two main categories of workouts that can both enhance your cardio fitness, each with its own advantages and disadvantages.
According to Cassandra Padula Burke, a Certified Personal Trainer and owner of Catalyst Performance Lab, incorporating both HIIT and LISS workouts into your routine can offer a balanced approach that combines the benefits of both styles without the risk of injury or overtraining.
HIIT workouts involve pushing your body to its maximum effort for short periods followed by rest or active recovery. These workouts usually involve getting your heart rate up to more than 70 percent of its maximum. HIIT exercises can include running, cycling, bodyweight exercises, or lifting weights and are typically short in duration, lasting about 10 to 30 minutes including warmup and cooldown time.
While HIIT workouts are efficient and can provide cardiovascular benefits in a shorter amount of time, they may also be high-impact and intense, potentially stressing your joints. It’s essential to balance HIIT with adequate recovery and not overtrain. Additionally, overtraining with HIIT may lead to mitochondrial malfunction and possible blood sugar issues. Therefore, it’s crucial to include a variety of exercises and workouts in your routine to avoid plateauing.
LISS, on the other hand, involves performing a low to moderate intensity activity consistently for a longer period, maintaining a heart rate range of 45 to 65 percent of your maximum. LISS workouts can include activities like walking, jogging, biking, dancing, or swimming. While LISS workouts may improve endurance over time, they typically progress at a slower rate compared to the intensity of HIIT workouts.
To avoid plateauing with LISS workouts, it’s essential to increase the duration or intensity of the activity as your fitness improves. Including a variety of exercises, such as muscle-strengthening activities, can also help prevent stagnation. LISS workouts can be an excellent option for those who prefer a more gentle and sustainable approach to cardio training.
Incorporating both HIIT and LISS workouts into your fitness routine can provide a well-rounded approach to improving cardiovascular fitness. By combining the benefits of both styles, you can maximize your cardio benefits without risking injury or overtraining. Remember to listen to your body, vary your workouts, and consult a fitness professional if needed to ensure a safe and effective exercise regimen.
