HIIT vs Steady State Cardio - The Pros and Cons
Table of Contents
- What is HIIT?
- Pros of HIIT
- Cons of HIIT
- What is Steady State Cardio?
- Pros of Steady State
- Cons of Steady State
- How to Incorporate Both
- Conclusion
- Frequently Asked Questions
What is HIIT?
HIIT stands for high-intensity interval training. It involves alternating short bursts of intense anaerobic exercise with brief recovery periods:
- High-intensity intervals from 30 seconds to 2 minutes
- Rest intervals from 30 seconds to 2 minutes
- Repeat for 10-30 minutes total
Pros of HIIT
Benefits of HIIT include:
- Burns more calories in less time
- Builds cardiovascular fitness
- Increases speed and power
- Boosts metabolism
- Improves athletic performance
- Helps maintain muscle mass
Cons of HIIT
Downsides of HIIT:
- Intense effort isn't for beginners
- Higher risk of injury
- Requires periods of all-out exertion
- Too intense for some populations
- Not ideal for very long endurance training
What is Steady State Cardio?
Steady state cardio is lower intensity exercise performed continuously for an extended duration such as:
- Walking, jogging, cycling at a moderate pace
- 30-60 minutes of continuous aerobic activity
- 50-70% of maximum heart rate
Pros of Steady State
Advantages of steady state cardio include:
- Easier for beginners to learn
- Burns calories over longer durations
- Builds an endurance base
- Low injury risk
- Can be very social
Cons of Steady State
Some downsides of steady state cardio:
- Can become repetitive and boring over time
- Doesn't maximize calorie burn for time spent
- Less effective for boosting speed and power
- Less metabolic benefits post-workout
- Not ideal for optimizing athletic performance
How to Incorporate Both
A balanced fitness routine can include both HIIT and steady state workouts:
- HIIT 2-3x per week for performance benefits
- Steady state 2-3x per week for endurance
- Start with steady state as a beginner
- Progress to HIIT after building a base
- Add HIIT bursts to steady workouts as an hybrid option
Conclusion
Both HIIT and steady state cardio offer unique benefits. HIIT provides a time-efficient calorie burn and improves speed and power. Steady state builds endurance and is easier for beginners. A blended approach combines the strengths of both types of exercise.
Frequently Asked Questions
Is HIIT better than cardio?
HIIT is better than steady state cardio for burning calories in less time and boosting athletic performance. But steady state has advantages for endurance training.
Is walking or HIIT better for weight loss?
HIIT will provide greater fat and calorie burning benefits for the time spent. But brisk walking is also excellent for weight loss with lower injury risk.
How often should you do HIIT workouts?
For most people, aim for 2-3 HIIT workouts per week. Allow for at least 1-2 days of recovery between HIIT sessions to avoid overtraining.
Is 15 minutes of HIIT enough?
Yes, just 15 minutes of HIIT can be very effective if you sustain high intensity intervals. But build up duration gradually as your fitness allows.
