HIIT is the Best, or So They Say
“HIIT is the only type of cardio worth doing!”Lately, I noticed the influx of fitness experts espousing some supreme knowledge and it goes a little something like the statements above.“HIIT is the best tool for fat loss, hands down!”
“If you aren’t doing HIIT, you’re wasting your time.”
Now, let me state something obvious to most. HIIT is very effective for
fat loss, improving mitochondria density, increasing cardiovascular efficiency and capacity and improving
protein synthesis. These are wonderful reasons to select HIIT as your weapon of choice for an outstanding physique and optimal performance. What these reasons do not warrant is an absence of low intensity steady state cardio (LISS) in your programming.
The key to maximal
performance and beautiful aesthetics is to utilize both in your programming, providing you the best of both worlds for each modality. Implementing each style will result in the best YOU that can be put forward.
A little more background: HIIT
HIIT or High Intensity Interval Training is a method of conditioning that involves short bursts of near maximal intensity followed by longer intervals of medium intensity work. HIIT is commonly implemented in a 2:1 or 3:1 ratio of medium effort to intense effort.Common modalities for utilizing the HIIT approach
- Sprints
- Hill sprints
- Prowler pushes
- Airdyne bike
- Treadmill
- Elliptical
- Recumbent bike
HIIT yields many benefits:
- It’s time efficient
- It increases your resting metabolic rate for up to 24 hours post exercise
- Improves maximal oxygen consumption (VO2 max)
- Lowers insulin resistance
- May yield skeletal muscle adaptations
- Improves mitochondria density
- May lower CVD markers
- Combined with a hypercaloric diet it may help increase muscle mass
“Well, what about LISS?”
Good question and I’m glad you asked. The proponents of the “HIIT or nothing” cult would have you believe that performing LISS is going to turn you into a slow, muscle deficient waste of space. This couldn't be further from the truth.
Most of you know how to perform a LISS session. If you don’t, simply hop on your favorite piece of cardio equipment, or walk out your front door and get moving. LISS is generally preformed at 60-70 percent of your max heart rate for 20 to 60 minutes per session.
The benefits of LISS are nearly endless
- Improves sleep quality and energy levels during the day
- Faster and more thorough recovery between workouts
- Reduces chance of overtraining
- Improves appetite and digestion and waste elimination efficiency
- Reduced night time and afternoon cortisol lags
- Contributes to a positive mood, focus and concentration, sharpens memory, less depression
- Regulates breathing, counters stress-related breath holding and hypoxia
- Reduces infection susceptibility, improves wound and soft tissue healing
- Improves flexibility and joint stability (when correct posture is present)
- Reduces seasonal allergies, Seasonal Affective and Attention Deficit Disorders
- Provides for better bone density, vitamin D synthesis and bone repair
- Stabilizes blood glucose, insulin sensitivity, fluid and bodyfat levels
Beginner
Monday- AM- LISS
- PM- Weight Training
- AM- Rest
- PM- LISS
- AM- Rest
- PM- Weight Training
- AM- HIIT
- PM- Rest
- AM- LISS
- PM- Weight Training
- Off
Intermediate
Monday- AM- LISS
- PM- Weight Training
- AM-HIIT
- PM- LISS
- AM- Rest
- PM- Weight Training
- AM- HIIT
- PM- Rest
- AM- LISS
- PM- Weight Training
- AM- LISS
- PM- Rest
- Off
Advanced
Monday- AM- LISS
- PM- Weight Training
- AM- HIIT
- PM- LISS
- AM- LISS
- PM- Weight Training
- AM- HIIT
- PM- LISS
- AM- LISS
- PM- Weight Training
- AM- HIIT
- PM- LISS
- AM- LISS
- PM- Rest
