It’s the age-old question………
The chicken or the…….
Oh wait…..That question.
Well yes, it IS the age-old question!!
What’s more beneficial for fat loss?? LISS, or HIIT?
If you’re not familiar with these abbreviations you’re probably thinking what the hell am I talking about?!?! And you’d be forgiven.
Basically, LISS stands for Low Intensity Steady State cardiovascular exercise. HIIT stands for High Intensity Interval Training cardiovascular exercise.
Both take a vastly different approach to cardio. LISS is far slower, steadier cardiovascular movements such as walking. HIIT is at a higher intensity and tempo and will be performed in short, sharp bursts of explosive exercise, followed by a brief rest, and repeated numerous times.
An example of both separately is as follows:
LISS: 40-minute incline walk on a treadmill at 15% gradient.
HIIT: 20 Minute bicycle sprints at 20 seconds sprint (100% effort) followed by 40 seconds slower pedaling or even complete rest.
By doing LISS (Low Intensity Steady State) you’ll actually build up your aerobic capacity, which allows your body to break down carbs and fat into energy, strengthen your slow-twitch muscles (which fire during sustained efforts), and transport oxygen more effectively.
By doing HIIT (High Intensity Interval Training) you can improve oxygen consumption, you will strengthen your heart which in turn can lower heart rate and also bloody pressure, and you can elevate your metabolic rate resulting in burning more calories. You will also continue to burn calories long after you have finished your HIIT training session. HIIT is much more stressful on the body, so be wary of this is you are carrying a medical condition or an injury.
So, it’s entirely up to you as to which method of cardiovascular exercise you want to do.
If you like LISS, and like listening to an audiobook or a podcast as you do this, then all the power to you.
If you are pushed for time, or just want to go as hard as you can, then HIIT could be right up your street.
At the end of the day, both are beneficial in their own right, and as long as you are active, that’s all that matters.