In the world of fitness, few debates are as heated as the battle of the cardio protocols. In the blue corner, we have the old school bodybuilders walking on treadmills for hours. In the red corner, we have the CrossFit athletes and sprinters vomiting in buckets after 15 minutes of work.
The question remains: which is better? Is it the slow and steady burn of Low Intensity Steady State (LISS), or the explosive, lung-searing fire of High Intensity Interval Training (HIIT)?
The answer, as you might expect, is not black and white. Both have their place in a well-rounded fitness program. This guide will dissect the physiology behind both methods, explore their pros and cons, and help you decide which one belongs in your routine.
Low Intensity Steady State cardio is exactly what it sounds like. You perform an aerobic activity at a low to moderate intensity for an extended period.
Intensity: 50-65% of Max Heart Rate. You should be able to hold a conversation.
Duration: 30-60+ minutes.
Examples: Brisk walking, light cycling, hiking, swimming laps.
High Intensity Interval Training involves alternating periods of all-out effort with periods of low-intensity recovery.
Intensity: 85-100% of Max Heart Rate during work intervals. You should be gasping for air.
Duration: 10-30 minutes total.
Examples: Sprinting, Tabata, Battle Ropes, Sled Pushes.
To understand which is “better” for burning fat, we need to look at how the body uses fuel.
Solid routine! Does this work well for natural athletes?
Thanks for sharing, I’m definitely adding this to my next cycle.
I was looking for exactly this. Thanks for the breakdown.
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