Cardio Choices: HIIT vs LISS

I think it is fair to say cardio is not my fave activity when it comes to fitness, however, I still do it as ultimately it does have its benefits.
I want to lose weight / body fat which is pretty much a result of calorie defecit + cardio, my weight training means I look how I want to look!!


When it comes to cardio there are so many different things we can be doing but most activities fall into either 1. HIIT 2. LISS and I wanted to share this blog to compare the 2 and give you some examples of how I incorporate both into my weekly training schedule.

1. HIIT - High Intensity Interval Training
I have to say that the thought of HIIT to me (a non lover of cardio) is much more appealing that the other forms of cardio as ultimately my HIIT sessions last from 12 - 20 mins so as soon as I have started, it is pretty much over!!


I do HIIT training twice a week, I used to do it more but now I do it just with my PT therefore our sessions are 12 minute in total and work as follows:


30 seconds on
30 seconds off
3 activities, 4 rounds


Some example circuits:
1. Burpees
2. Mountain Climbers
3. Box steps
OR
1. Squat Jumps
2. Hooks
3. Sprints


This form of cardio gets my heart rate up straight away, the rest periods seem to fly by but help me quickly get my breath back.


From a scientific point of view, HIIT training burns a high amount of calories during the training period so a thumbs up from me for that, it also has an EPOC of c.15% (EPOC in simple terms is  basically the extra calories burnt after the training) therefore say you burn 250 calories during the 20mins HIIT Training, this would equate to more like 287 calories when taking into account the EPOC.  Not bad for 20 mins exercise right?


So, benefits of HIIT so far? 1. Quick training so great for those who are rushed for time or who like me don't love cardio and therefore just want to get it over with 2. Great calorie burning in the short space of time 3. HIIT training also improves an individuals work capacity, which ultimately means you will be about to work hard for longer periods of time and still recover well. I personally have seen a massive improvement in this since incorporating HIIT into my routine.


However, HIIT does have some cons to it too... the main one being that it is much harder to recover from which is key especially for me as I am now training twice a day 4 days a week, once a day the other 2.


2. LISS - Low Intensity Steady State
This is the second form of cardio to consider!
This form of cardio is much more time consuming so I get pretty bored just thinking about this BUT it is effective. I incorporate LISS into my training schedule by training for my 10k run. I once tried a 45 min walk on the treadmill as I knew I needed to do some LISS but I simply couldn't face doing it again!! For me.... It is either running or stair master! 


This is actually one of the reasons I signed up for a 10k in July as I thought it would motivate me to get out and do some longer cardio sessions! LISS could be swimming though if that's your thing, or cycling!


So the science first! LISS as I have said is over a longer period of time, so my typical run is around 40 minutes at the moment, LISS has an EPOC rate of 7% so much lower than HIIT.
This reduced EPOC rate results in many trainers automatically thinking HIIT is a much more effective form of cardio as 15% vs 7% is a no brainer right? However, let me get my geeky side out and show you the maths:


My 40 min run for example will result in me burning around 400calories (this is just for illustration purposes, I usually do burn more), then 7% EPOC results in my total calories being more like 428 for the session. The percentage may be lower, however, it is a lower percentage of a bigger number!


Not only does this form of cardio burn more calories in total, it is also much better for recovery. I am more likely able to train after running than I am after HIIT - recovery is essential to any athlete (I use the term athlete referring to anyone who is exercising!).


In addition to the benefits above, LISS can also seem more achievable for some people. Initially people do struggle with HIIT training as it is tough especially if you aren't used to doing any exercise, however, a 60 min steady paced walk (LISS) may seem more appealing to some!


So which is better?


From an EPOC argument as stated above many people would jump on HIIT as this offers double the post exercise calorie burn, however, when you look at the maths I think it is fair to say that LISS ultimately will burn more calories in the long run... if we are simply looking at it from an energy depletion point of view!


In an ideal world you want a mix of both forms of cardio in your routine.
I limit my HIIT to twice a week in order to not hinder my recovery so I save these sessions for when I see my PT as I know I will be pushed harder in my work periods than I would be on my own!  I have been increasing my cardio lately to aid my fat loss and as I said I have signed up for a 10km run in July, therefore, I try to run 2 - 3 times a week depending on the weather (I refuse to run on a treadmill!). If the weather is poor I will either attend a spinning session or aim to do 20 - 30 mins on the stairmaster at the gym!


By combining both forms of cardio I am getting the benefits of both and limiting the cons.


I have got around my issue with LISS being boring by setting myself a challenge. I am incredibly self competitive therefore I have the time I want for my 10km race and I am doing everything I can to achieve it.  


The most important thing to consider though? Is to do what you enjoy! I don't believe we should go running because it seems like the thing to do, if you hate it do something else. Don't go spinning because someone you know does! Do something YOU want to do.


In order to stick to any fitness programme you have to enjoy what you're doing! :-)