With so many different types of exercise out there to choose from, it can be difficult to know which one is best for you and your goals. If you’re trying to build muscle and burn fat, you may be left wondering if you should be doing Low-Intensity Steady State (LISS) cardio or High-Intensity Interval Training (HIIT) as a supplement to your strength training. In order to answer this, you need to understand the differences between LISS cardio and HIIT.
So, what are the differences between HIIT and LISS Cardio? HIIT, or High-Intensity Interval Training, is short in duration (5-20-minutes) and higher in intensity. LISS, or Low-Intensity Steady-State, is longer in duration (30-60 minutes) and lower in intensity.
LISS is classified as biking, jogging, brisk walking etc for a minimum of 30 minutes. (working between 50-65% Max HR)
HITT sessions are no more than 20 minutes and include body weight and resistance training (working between 70-90% of max HR).
To work out Max HR for HIIT: 220 – Age x % e.g. 220 – 40 x 70% (126) or 90 %( 162)
Every article that I have read states that HIIT is more efficient at burning calories than LISS. This would be correct if you were a purist, eg someone that does one or the other. LISS is working on the premise that you are not doing any resistance exercise and exercising in LISS, two to five or more a week.
I have tried HIIT sessions and have had some great result for me also as they are short duration and but highly demanding on the body. LISS was easier on the body but longer in duration and a lot of that was just effective activity that happened daily, (eg 10000 steps etc) other than my weekly run around the park.
What works best for most people including clients at Mint is the combination of HIIT and LISS or adding a resistance programme in that works with a LISS programme.
HITT can be quite and intensive programme and requires some guidance to get the most out of it far less than LISS.
The team at Mint have had some great weight loss results with LISS but this is in conjunction with a well thought out strength training programme
Another good idea, however, would be to do both on alternate days and rotate between the two so that you can reap the benefits of each.
If you have any questions contact Josh, Zane or Mike