HIIT vs. Steady-State Cardio
Benefits And Drawbacks Of Each
When it comes to cardio workouts, two popular methods stand out:
High-Intensity Interval Training (HIIT) and Steady-State Cardio. Both have their own benefits and weaknesses, making them suitable for different fitness goals and lifestyles. In this blog post, we'll go over what each method entails, and explore the advantages and disadvantages to help you decide which might be best for you.
What is HIIT?
HIIT involves short bursts of intense exercise followed by periods of rest or active rest exercises. For example, you might perform a series of exercises each for 30 seconds and rest for 30 seconds, repeating this cycle for a total of 20-30 minutes.
Benefits of HIIT:
Efficiency: HIIT workouts can be shorter, often lasting 20-30 minutes, making them ideal for those with busy schedules by making the most out of your time.
Calorie Burn: HIIT can burn a significant amount of calories in a short period, both during and after the workout due to the afterburn effect (EPOC - Excess Post-exercise Oxygen Consumption).
Improved Cardiovascular Health: HIIT has been shown to improve heart health, blood pressure, and insulin sensitivity.
Versatility: HIIT can be performed with various exercises (running, cycling, bodyweight exercises) and modified to different fitness levels.
Drawbacks of HIIT:
Intensity: The high intensity of HIIT can be challenging for beginners or those with certain health conditions.
Injury Risk: The intense nature of HIIT can increase the risk of injury if proper form isn't maintained or if there's inadequate rest.
What is Steady-State Cardio?
Steady-State Cardio involves maintaining a consistent, moderate level of intensity for an extended period. Examples include jogging, cycling, or swimming at a steady pace for 30-60 minutes or more.
Benefits of Steady-State Cardio:
Accessibility: Steady-state cardio is generally easier to start with, making it more accessible for beginners and those with lower fitness levels.
Lower Injury Risk: The moderate intensity of steady-state cardio typically results in a lower risk of injury compared to HIIT.
Endurance Building: It's effective for building aerobic endurance and stamina over time.
Mental Relaxation: Many find steady-state cardio to be mentally relaxing and meditative, which can help reduce stress and improve mental health.
Fat Burning Zone: By being in a low intensity steady state cardio (your heart rate at around 60-70% of your max heart rate) for 30-40 minutes at the least, you burn fat stores for energy rather than your body relying on carbohydrates for energy.
Drawbacks of Steady-State Cardio:
Time Commitment: Longer workout durations can be challenging to fit into a busy schedule.
Plateau Effect: The body can adapt to steady-state cardio over time, potentially leading to plateaus in weight loss or fitness gains.
Lower Caloric Burn: While steady-state cardio burns calories, it may not be as efficient as HIIT in terms of calorie burn per minute.
Limited EPOC: Steady-state cardio typically results in a smaller afterburn effect compared to HIIT.
Which One is Right for You?
The choice between HIIT and steady-state cardio ultimately depends on your individual goals, fitness level, and preferences.
For Weight Loss: If you're short on time and looking to maximize calorie burn, HIIT might be the better option.
For Endurance: If your goal is to build endurance and enjoy longer, more relaxed workouts, steady-state cardio is a great choice.
For Beginners: Steady-state cardio can be a more accessible choice and lower injury risk for people just getting into fitness.
For Variety: Incorporating both HIIT and steady-state cardio into your routine can provide a balanced approach, offering the benefits of both methods while preventing workout monotony.
Our preferred cardio is a mix but I do lean towards longer duration steady state cardio. I really enjoy getting my steps in by walking at an incline or running. Building my aerobic threshold is a goal of mine so steady state cardio is usually my choice! Although I do like to incorporate higher intensity movements into my strength training every once in a while to work on the more explosive interval work as well.
Both HIIT and steady-state cardio have their benefits and drawbacks. By understanding these differences, you can make a decision that fits with your fitness goals and lifestyle. Whether you choose the intensity of HIIT or the steady pace of traditional cardio, the most important thing is to stay active and enjoy the journey!
