When it comes to effective workouts for weight loss, the debate between High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS) exercises often arises
Fast and breathless sweat-soaked workouts (HIIT) seem to be the new normal, but there’s something to be said about a gentle jog (LISS).
Both methods have their benefits, but which one is right for you? Let’s look at LISS versus HIIT, the exercise approaches with a rivalry longer than Spiderman and Green Goblin.
The Basics
HIIT (High-Intensity Interval Training):
When you participate in short bursts of intense exercise followed by brief periods of rest or lower intensity activity – think sprints, jump squats, mountain climbers, battle ropes – you’re doing a HIIT workout.
Basically, it’s all about maximising effort in minimal time, boosting your heart rate to near maximum capacity, and challenging your body to burn calories efficiently while improving cardiovascular fitness and endurance.
LISS (Low-Intensity Steady State):
When you’re casual about your time on the gym equipment – think walking or jogging on the treadmill, cruising on the stationary bike or putting in the time over intensity on the elliptical – you’re doing a LISS workout.
Basically, LISS is any activity that requires about 50% of your max heart rate (based on age, sex and gender). This low-impact activity is an important part of training with plenty of benefits, like helping with recovery, relieving stress and getting you started on a routine.
Which Is Better for Weight Loss?
HIIT training that includes resistance work is your best bet. Think workouts that involve compound exercises put together in a circuit. High work rate, meets short breaks between sets. Greater overall muscular mass increases your body’s Basal Metabolic Rate (BMR) and a higher BMR allows your body to increase the base quantity of calories consumed without doing anything. Winning.
Overall:
- HIIT may be more beneficial if you’re short on time and want to maximise calorie burn in a shorter period.
- LISS can be a better option for those who enjoy longer, steady workouts and want to focus on improving endurance and burning fat.
A proper training plan should incorporate both LISS and HIIT type of workouts. Consider scheduling HIIT sessions 2-3 times per week and supplementing with LISS workouts or active recovery days. Listen to your body and adjust the intensity and frequency based on your progress and how you feel.
Remember, the best workout for weight loss is one that you enjoy and can maintain consistently!
