The big question, hiit or liss?
Considered to be a huge cardio debate, are long, low-intensity sessions or short, high-intensity training sessions better?
Once the two training sessions have been described in other articles, we will proceed to compare them, leaving aside the preferences and being objective.
The answer to this question is as simple as saying”it depends”. It’s up to you and your goals. For this reason, an ideal cardio program can change widely between people, simply because the prescription is flexible.
When your goal is only weight loss, endurance or cardiovascular improvement, we will be talking about a specific type of exercise that is different than if you want to burn fat without losing muscle and strength.
Another essential information to take into account is the definition or rather what we understand by a HIIT or LISS training. Most people only associate the LISS with a training of about thirty or forty minutes, but if you are doing training of these peculiarities, can you only allow that time?
It is true that walking can contribute perfectly to weight loss over time. The drawback of low intensity training is that it is inefficient if we equate it with the effectiveness of HIIT. Let’s say that the amount of calories lost per time unit is much less. So if you decide to do this kind of exercise, you will need to know and take into consideration that your goals will take longer to reach them.
It is clear that if your main objective is to burn fat, what is recommended is to work intensely in the time you have available.
But when your goal includes not losing muscle and burning fat, you need another reasoning. Multiple investigations on resistance training have detailed that overwork affects strength and hypertrophy. This is precisely why many bodybuilders avoid running, claiming that it can lead to a reduction in their bodybuilding.
Finally we have to say that in the case of short and intense sprints they are superior to the traditional long duration cardio, with the purpose of retaining the lean mass, so that in such a case the HIIT would work better than LISS. One of the clear cases where the LISS training is meridianamente superior to the HIIT, is in people with overweight, since it is less belligerent for the joints and combined with a good diet will be ideal for fat burning.
With all this we want to clarify that there is no one type of cardio ideal for everyone, when among your goals and objectives is the loss of fat, each and every one of the HIIT, LISS and even MIIT trainings are good. The essential thing is to take into consideration that frequency, duration and perfect mode are all essential and must be treated with caution as they relate to strength and muscles.