We all know that cardio activity is a core part of any fitness plan. But do you know the difference between steady-state cardio and HIIT (high intensity interval training) and which one is better? Today we’re going to discuss steady-state cardio vs HIIT.
First what is steady-state cardio?
As the name suggests, it is a cardio activity that you do constantly for a some period of time (usually between 30 and 60 minutes) at a steady pace. The pace is enough to get your heart rate up but not so high that you can’t keep it up for the time you’ve determined. Running, swimming, and cycling are probably the most steady-state common cardio activities.
And what is HIIT?
HIIT is very intensive activity – on a scale of 1 to 10, it would be a 9, or “giving it all that you have – that you do for a brief interval. To state the obvious, if you are working as hard as you can, you won’t be able to sustain it for long. After giving it your all for 30 or 60 seconds, you then rest. Yes, rest is as important as the exertion. If you truly exerted yourself near the max of what you have, you will be out of breath and not be able to go on. The rest period allows you to recover so you can do the next intense exertion. So, the “interval” part of the name comes from the high intense exertion done in intervals with rest.
HIIT workouts frequently use some weights or your body weight for resistance. The moves are done in quick succession which is what makes it intensive. HIIT sessions are usually around 20-30 minutes. Examples of workouts? You can try burpees for 30-45 seconds and then rest of 15, and then repeat. Or you can do a circuit: burpees, rest; jump squats, rest; butt kicks, rest. Repeat the circuit for 30 minutes total.
Which is better – steady or HIIT cardio?
The answer to steady-state vs HIIT might surprise you: they are both good for you and should be incorporated into your routine.
Steady-state cardio is good for beginners and can be done more often than HIIT. The not so great aspect of steady-state cardio is that for many people it is boring and generally requires 45-60 minutes.
In addition to helping you with weight loss or maintenance, steady-state cardio can help lower your blood pressure and in general improve your cardiovascular health. It causes the left ventricle of your heart to increase in size, which means more blood is pumped with each heartbeat, so your total heart rate lowers (it doesn’t have to beat as many times per minute to pump the same amount of blood). The lowered heart rate can in turn lead to a greater ability to relax, focus, and recover from stress – both mental stress and the physical stress from workouts.
HIIT has been found to burn more fat than does steady-state cardio, in part because post workout you continue to burn calories longer than you would after a steady-state workout. HIIT workouts also require less of a time commitment.
What is the takeaway here?
Simple, incorporate both steady-state AND HIIT into your workout routine, improve your overall cardio health and lose the fat you need to lose. To find out exactly what you need, contact one of the Fit and Psyched personal trainers at (561)223-1112 or visit our site to set up your free consultation. Here at the best private gym and personal training facility in Palm Beach, we focus not only on our cardio, but weight training and a solid nutrition plan to maximize results!
