BREAKING A SWEAT:IS HIIT OR STEADY STATE TRAINING BETTER FOR YOUR HEALTH

Are you ready to learn the pros and cons of different forms of cardiovascular exercise? We all know that a strong and healthy cardiovascular system is important for our overall health, but

when it comes to getting the blood pumping, which form of cardio reigns supreme: HIIT, MICT, or LISS? We are going to break it down to uncover whether breaking a sweat with high intensity training, medium intensity continuous training, or low intensity steady state is better for your overall health.

HIIT:

Interval training or HIIT is a type of cardiovascular exercise where you alternate between high-intensity and low-intensity effort. For instance, a typical workout may be to sprint for 30-

seconds and then walk for 60-seconds and repeat those intervals for a total of 20-30 minutes. Training can often consist of sprinting, biking, jumping rope or other high intensity body

exercises.

MICT:

In medium intensity continuous training or MICT, you would perform moderately challenging exercises lasting 30-60 minutes, such as jogging or cycling.

LISS:

As a final note, LISS refers to low intensity steady state, whichincludes easier exercises like walking or light hiking. LISS workouts last up to an hour or more, which makes them the longest but lowest intensity of the three.

PROS AND CONS OF HIIT:

The biggest benefit to HIIT workouts is that they are more time efficient due to the nature of the

shorter workout. It is an effective exercise option to increase endurance and strength in those

who have limited time to exercise. It can also be exciting due to the fast pace and variety of

exercises you can perform.

One of the biggest cons of HIIT is that it can put you at risk of injury. The intensity of exercise

can be harder on the body making it more difficult to recover from the workout.

PROS AND CONS OF MICT AND LISS:

MICT and LISS have been found to be more effective at lowering body fat, blood pressure, and

lipids. As a result of their low impact, they are easy to recover from and put you at low risk for

injury.

The biggest disadvantage of these types of workouts is time, which lets face it, not all of us have.

If you can make the time, it can be a period to reflect, listen to music, an audio book or podcast.

CONCLUSION:

All types of cardiovascular exercise have their benefits from improving heart health to aiding in

weight loss. It’s important to point out that weight loss only happens in a calorie deficit, which all

forms of cardiovascular exercise and a change in diet will help you achieve. You may find a

range of difficulty and intensities beneficial in improving endurance by performing all three types

of cardiovascular exercise. According to health.gov, “for substantial health benefits, adults

should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of

moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30

minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of

moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread

throughout the week.”

Collaborating with a trained professional may be the best plan for achieving your goals. Set

realistic and attainable goals so you see progress, and adhere to a consistent plan. Choose

exercise that you are going to enjoy and stick to it!