Summary
HIIT or LISS.The two methods utilized to remove fat are called High Intensity Interval Training (HIIT) and Low Intensity Steady State (LISS). If you run, you’ve probably heard these phrases a lot. Additionally, these methods are recognized as the most successful ones available today.
Finding the approach that works best for an athlete and will aid in fat loss is not always simple, however. What makes up each of these techniques? What benefits and drawbacks do each of these methods have? Concentrate on the topic.
High-intensity interval training, or HIIT
Fundamentals
The training technique known as high-intensity interval training (HIIT) alternates between periods of high and moderate exertion. Thus, the solution is to engage in rigorous activity at regular intervals. To avoid the body becoming fatigued, maximal effort must be put out in brief bursts separated by rest intervals.
The Japanese professor Tabata’s HIIT regimen is the most well-known. This regimen calls for a ten-second rest period in between twenty seconds of really intense exercise. It is recommended to continue this alternation for a maximum of twenty minutes in order to maximize fat burning in the body.
An eight-cycle alternation is also an option; this would provide a four-minute session followed by a ten-minute warm-up and a few minutes of rest. To maximize the outcome and acclimate the body to the approach, HIIT should be performed as often as feasible during the workweek. Running, cycling, and weight training routines are all viable options for HIIT training.
Benefits and drawbacks
Because of its numerous benefits, high-intensity interval training (HIIT) is becoming an increasingly popular practice. It is an extremely powerful fat-burning strategy, among many others. It is an exercise program that increases metabolism in a long-term manner. The body burns fat for 24 hours after the workout instead of during it.
Athletes’ cardiovascular performance is also enhanced by HIIT. The practitioner gains the ability to work and to spare his breathing to increase blood circulation via a series of intensive efforts and rest intervals.
There is a chance to vary the kinds of workout using the HIIT approach. Jumping rope, cycling, running, and stairs are all simple methods to do high-intensity interval training (HIIT).
It is undeniable, nevertheless, that HIIT is not a beginner-friendly technique. A certain degree of fitness is necessary for the alternating periods of high exertion and relaxation. Furthermore, although the technique may aid in the growth of muscles, strength training outperforms it in this regard.
It does not convert fat into muscle, but it can burn fat quickly. The exhausting nature of HIIT for the neurological system is one of its main disadvantages. A minimum of three HIIT workouts must be completed per week. The neurological system and muscles won’t have enough time to heal at this pace.
Low Intensity Steady State, or LISS
What does this method entail?
Training at a low intensity for an extended length of time is the LISS approach. This method is the antithesis of HIIT. By maintaining a steady pace for a certain amount of time, LISS aims to keep the heart rate relatively low.
a speed that necessitates using fat as fuel to maintain the intensity. For this reason, low intensity cardio is another name for LISS. It takes the body anything from thirty to ninety minutes of consistent, low-intensity exertion to begin burning fat. It’s crucial to have endurance for this kind of training.
Benefits and drawbacks
Aerobic performance is improved by LISS exercise. The exercises included in this approach call for a high level of endurance from the practitioners. The athlete may practice breathing, blood circulation, and breath control.
Furthermore, LISS doesn’t need any specialized equipment and may be done anywhere. Regardless of the activity selected, the approach requires less recovery time than high-intensity interval training (HIIT). The athlete’s neurological system and muscles are not strained.
Nothing is done to test their health. LISS is appropriate for all skill levels and doesn’t need a specific background from the practitioner, regardless of experience level.
The drawback of this strategy is that the athlete stops burning calories after the workout. For this reason, a LISS workout burns less calories than an HIIT session.
Furthermore, LISS sessions mostly deplete fat stores. As a result, they are not anabolic and provide the exerciser with less fitness. Long-term muscle tissue degradation might happen, which would reduce the need for energy.
Which is better, HIIT or LISS?
The requirements and goals of any athlete should guide the technique selection process. Is the goal to burn fat or to build muscle by shaping the body? Is the goal to increase cardiovascular performance or endurance? The athlete has to ask himself these types of questions in order to determine which approach is best.
While HIIT is meant to concentrate on body form and reduce weight, LISS is designed to shed fat extremely rapidly. Additionally, it is quite feasible to use both strategies appropriately. You may profit from the advantages of both approaches in this manner. It’s crucial to understand how to appropriately space out your HIIT and LISS exercises throughout the week to avoid wearing your body out.