There are two ‘buzzwords’ you may have been hearing around the health community. These are HIIT (High Intensity Interval Training) and LIIS (AKA Long Duration Cardio or Low Intensity Steady State).
HIIT uses a combination of extremely high intensity followed by a period of lower intensity. A runner using HIIT would combine a full out sprints with jogging. A runner using LIIS would run at ⅔ to ¾ of their max speed for a longer period of time. These training methods can be applied to a variety of cardio exercises, not just running.
Both HIIT and LIIS have their fans and critics. Rather than praising one over the other, we’ve decided to simply list the proven benefits of both.
The Benefits of HIIT
There are many proven benefits of HIIT. Check them out below:
If you don’t have a lot of time to dedicate to cardio, or you just don’t like cardio you can get in at and calorie burning workout in much less time.
Your Metabolism Will be Empowered!
You consume more oxygen when you engage in interval training. This results in an increase in your metabolism. This boost can last more than two hours after you’ve finished your workout.
It’s an Endurance Builder!
Interval training works on your muscles at the cellular level. This means that your endurance is increased, and your performance doing any type of exercise is improved.
You Don’t Need Special Equipment!
Sure, a bike, punching bag, or jump rope are nice, but you don’t need them. Running, plyometrics, and jumping jacks are just a few examples of exercises where HIIT can be applied with no equipment needed.
It Can be Easier For Beginners.
Many fitness novices avoid cardio. This is because they dislike the gasping out of breath feeling that comes with 30 minutes or so of running, cycling, etc. For these folks, HIIT can be preferable, because they know that after every short burst of intensity, they have a longer period of much lower intensity.
The Benefits of LIIS
LIIS has rightfully earned many fans as well. Here are the benefits of LIIS
It’s a Path to Fitness For Many!
LIIS places little strain on the your body. If you are moving from a truly sedentary lifestyle or struggling with a weight problem, LIIS can help you to become fit and active while maintaining a low risk for strain or injury.
It Pairs Well With Tougher Workout Programs.
Let’s say you’ve really taken things to the max in the weight room. Maybe you are trying to reach a goal or you’ve got a tournament or competition coming up. You want to do some cardio, but you need to save your energy. This is where LIIS fits the bill!
It’s Easy to Work Into Your Busy Life!
Perhaps the biggest benefit is that LIIS is easy to fit into a busy schedule. For example, if you already take the dog for a walk every day, just increase your speed a bit and go a little further than normal. Boom! There’s your LIIS workout for the day.