High Intensity vs Low Intensity training for body

If you are determining which exercise is most appropriate for losing weight and burning calories, try to identify the types of cardio sports that are in tune in recent times. Yes, HIIT (High Intensity Interval Training) and LISS (Low Intensity Steady State Cardio) are two types of cardio exercise that have health benefits for the body. This sport is distinguished by the intensity and type of training.

Well, so from both types of sports is which is better to do? Find the answer in the following reviews.

What is LISS exercise?

LISS stands for Low Intensity Steady State which means cardio exercise is done with low levels of activity, but in the long term. The time ranges from 20-45 minutes. Examples of sports LISS ie swimming, cycling, jogging casual, jump rope, and bike static.

Although the intensity is lower than the sport HIIT, the benefits are not inferior to HIIT sports because sports LISS plays an important role in the reduction of body fat. Sports LISS is usually recommended for beginners who previously rarely exercise and want to start from light exercise, diabetics, people with excess weight and obesity.

What is a HIIT exercise?

High Intensity Interval Training (HIIT) is a high intensity cardio exercise that is done in a short time, about 10-20 minutes. However, this exercise is as beneficial as 2 times of moderate intensity exercise. (see this workout program that optimizes the benefits of HIIT)

Activities that can be done during HIIT sports vary. For example, cycling, sprinting, zumba, pilates, or other weight training. High intensity interval training involves short exercise periods, but with the kind of weight training to make your heart rate increase faster. The pattern starts from a moderate intensity, then switches to high intensity alternately within specified intervals.

Example of the exercise, by warming jogging lightly for 5-10 minutes. Continue sprinting run about 15-20 seconds, and last you can walk for 60-90 seconds as recovery period. Repeat this step 5 to 10 times, aim to increase your body capacity.

HIIT exercise is also touted as one of the most effective methods for burning fat and improving heart and blood vessel fitness.

So better choose sport HIIT or  LISS?

Before determining which cardio exercise option is best for you, first determine what health outcomes you expect. If your goal is to burn fat, the best choice may fall on the sport of LISS. Because this sport prioritizes the reduction of fat in the body. The longer the duration of exercise is done, the more fat will be burned.

However, studies suggest that doing LISS for more than 45 minutes can result in loss of muscle mass. The reason, instead of fat is converted into energy sources, but muscle mass because the body utilizes muscle tissue as a source of energy. While in the sport HIIT, the main task is to burn carbohydrates to be used as energy, and fat only as an alternative source.

When you are looking for cardio exercise that can help reduce your risk of developing diabetes and heart disease, HIIT exercise is the answer. Because this sport provides benefits for heart health and weight loss.

What you need to remember, although the HIIT exercise can burn more carbohydrates but the intensity in this sport requires some consideration. The reason is, this exercise is more recommended for those who are accustomed to exercise. If you are a beginner or rarely exercise, the risk of injury will be greater.

In essence, the best option is yours by keeping in mind the frequency and purpose of your exercise. Do not get good benefits from the sport you can not get for choosing the wrong type of training.