If you have tried to lose some weight, build muscle mass, or improve your physical state, then you've likely met such terms as HIIT workouts and steady-state cardio. Both techniques may be equally effective in their results and are actively used by many people around the world. However, while both methods are good, they have completely opposite effects on your body.
Therefore, to choose one that would be more beneficial to you, it is necessary to understand each method in detail.
How Does HIIT Work?
As you could already guess, HIIT stands for High-Intensity Interval Training, meaning that this workout includes short but intense bursts of effort and quick recoveries in between the exercises. In this case, we should think about something like sprinting for half a minute and walking for a minute, then repeating it several times.
The distinguishing feature of this type of exercise is, of course, the intensity itself. You will be training at the edge of your strength capabilities: your breath will be rapid, and your muscles will have to strain hard.
As a result, HIIT sessions tend to be significantly shorter than regular cardio routines. There are many HIIT workouts that only take between 15 to 25 minutes but are more intense than jogging for a whole hour.
And How Does Steady-State Cardio Work?
In contrast, steady-state cardio is a more common form of physical activity that you probably know better than HIIT. Steady-state cardio consists of exercising at a stable, moderate intensity.
During these sessions, you do not push yourself too hard, but your breath becomes noticeably faster. However, you are able to talk throughout the routine without difficulty.
Steady-state cardio sessions are usually longer than HIIT exercises because they may last from 30 minutes to an hour or even more.
Real Difference between HIIT and Steady-State Cardio
The main factor that distinguishes high-intensity interval training from steady-state cardio is the combination of intensity and duration.
HIIT training is intense, quick, and challenging. It puts pressure on your body rapidly and requires fast adaptations. The other type, cardio, is more moderate and sustainable.
Neither of these training styles can be said to be objectively superior to the other. They are simply two different ways of stressing the body and, thus, offer distinct benefits.
Why Is HIIT Training So Popular?
One of the key factors contributing to the popularity of HIIT training is efficiency. People have become so pressed by time that the opportunity to do a full-body exercise in 20 minutes seems like a godsend.
This is not only because HIIT saves one’s time but also because it allows creating the so-called "afterburn effect." After completing the work out, your body keeps burning calories even outside the gym as it recovers from the stress caused by the intense activity.
HIIT is also one of the best things you can do to improve cardiovascular fitness. HIIT causes your body, especially your heart and lungs, to adjust quite rapidly, and usually with significant results in stamina and athletic performance in a short time span.
Preservation of muscle mass is another benefit of HIIT training. While doing prolonged sessions of aerobic exercises can sometimes lead to a slight decrease in muscle mass because of the increased catabolism process, HIIT allows you to preserve muscle mass and build muscles at the same time.
Underrated Benefits of Steady-State Cardio
Despite the popularity of HIIT, steady-state cardio should not be underestimated.
To begin with, such cardio training is less demanding for your body. Lower intensity means reduced impact on your joints and muscles, as well as less stress on your nervous system. In other words, steady-state cardio is better suited for beginner athletes as well as for seniors and those who have had injuries before.
Moreover, it is simply easier to perform on a regular basis since not every day is your energetic and full-of-power day.
Also, you will experience positive changes mentally. The steady cardio exercise provides a relaxing impact on your body. It may lower stress levels and improve your mood. You can treat it as a moving meditation if you are into such practices.
Another advantage of steady-state cardio exercises is that it helps increase your endurance capacity. If you are looking forward to running for longer distances, you need to practice this type of cardio.
Fat Loss: Which One Works Better?
This is where people usually get lost—both types of cardiovascular training can be efficient for fat loss, but they should be performed in a proper way to achieve desired results.
The main benefit of HIIT is that it allows burning a significant number of calories within a short period of time. Moreover, this method allows experiencing the "after-burn effect," meaning that your body will continue to burn energy even when you have finished working out. It is especially advantageous for those who do not have much time for their exercises.
The way steady-state cardio works is quite different. It burns fewer calories during the actual workout but does so in a consistent manner. While the latter produces less afterburn, it’s significantly easier to incorporate into one’s exercise routine. And persistence is what helps you burn off excess fat in the long run. You will be more inclined to exercise regularly through walking, riding, and running than doing so at high intensity frequently.
In reality, though, it’s a combination of the two techniques that allows you to reach the desired fat loss outcomes faster and more effectively.
What about Heart Health?
Both are great for your heart, but there’s a small difference in their impact on it.
High-intensity workouts make your heart work intensively, increasing its capacity and performance.
On the other hand, steady-state cardio makes it function constantly throughout the duration of the training session. It increases the efficiency of using oxygen and develops endurance.
Therefore, they create an outstanding foundation for a healthy cardiovascular system.
Choosing the Right Approach for You
The "ideal" form of workout is highly dependent on the individual's present fitness level and their objectives and preferences.
HIIT is the ideal form of exercise for people who have little time but want an intense workout. This is because HIIT allows individuals to achieve quick results without spending too much time at the gym.
Steady-state cardio works best for people who like a more laid-back workout routine or those who have never worked out before. In addition, this form of cardio is easy to commit to and less stressful on the body.
Finding the Right Balance
An efficient fitness program usually comprises both forms of workouts. For instance, an individual may decide to include a couple of HIIT workouts in their weekly schedule for increased metabolic rate and fitness gains, in addition to incorporating some lower-intensity workouts.
In other words, this means that you have enough freedom to train hard when necessary, as well as sufficient recovery time.
Moreover, there is no risk of experiencing burnouts. If you do nothing but high-intensity exercises, the chances are that at some point, you may become tired both mentally and physically.
Conclusion
HIIT and steady-state cardio are different forms of training that can complement one another rather than compete. Both techniques offer certain advantages; using them together will bring impressive results.
While HIIT is characterized by productivity and intense workouts, steady-state cardio implies regularity and low-stress activity.
What is even more important, you should remember about the importance of sticking to the training plan that works for you. No matter what kind of activities you choose, whether you prefer short or long workouts, it is crucial to be consistent.
And that is because in order to achieve success, consistency beats perfection.
References
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