HIIT vs. Steady State Cardio


Whether your goal is to lose weight or get stronger, cardio is an important part of your exercise program. Cardio is where you burn many calories at once, and cardio exercise strengthens your heart, lungs, and working muscles.


In the past, strict training was the norm. You could go out and hit a treadmill to walk or run, and stay the same medium strength throughout the workout.



In recent years, that has changed. High-intensity interval Training (HIIT) training is now popular. This exercise involves changing the firmness — working from time to time — throughout the work. These short, strenuous exercises can give you many results in a short amount of time.


That sounds great, but is HIIT really better than fitness cardio? What should you focus on when trying to lose weight and stay strong? Can you really enjoy your use if you work with such high energy?


Fundamentals of HIIT

HIIT involves pushing your body well out of its comfort zone anywhere from five seconds to eight minutes, depending on the exercise you do. The idea is to work at about 80% to 95% of your maximum heart rate if you monitor the areas where you are targeting your heart rate, or level 9 to 10 on the hypothetical exercise chart, also known as your hypothetical exercise level (RPE). ) .1


Each task set is followed by a recovery time that may be shorter, longer, or longer than the task set. At this point, you get your heart rate down to a hypothetical level of effort 3 to 4. You alternate between 20 and 60 minutes of activity and rest, depending on your level of intensity, time constraints, and goals.


Benefits and Dangers of HIIT Training

Benefits

  • Improved performance
  • Improved insulin sensitivity
  • Improved calories after burning
  • Improved heart health


Short exercise


Evil

  • Don't be upset
  • Not for beginners
  • Risk of injury
  • Risk of burnout or over-training
  • Benefits of HIIT Training
  • HIIT has many benefits, especially for people who already have some knowledge of exercise.


Improved Performance


Some studies have shown that although the tax on fitness training in the aerobic system, using HIIT can stimulate both aerobic and anaerobic systems.


Improved Insulin Sensitivity


When your body is more sensitive to insulin, your body needs less that insulin to lower blood sugar levels. In terms of exercise, that means your HIIT can help your exercise muscles use glucose to make fat more efficient.3


Enhanced Calorie Afterburn


One of the great benefits of HIIT is how many calories your body burns after your workout to get your system back to where it was before you exercised. This is also called post-exercise oxygen consumption (EPOC) or afterburn.4 If you work hard during your workout, it takes a long time for your body to return to normal, which means you will burn extra calories an hour or more after you. Exercise.


Helps to Reduce Stomach Fat


  • Studies show that HIIT may be more effective at reducing fat 5 than other types of exercise.
  • Improved Heart Health
  • HIIT training can help lower blood pressure and improve your heart health.6


Short Exercise


Because you work hard, you get the benefits of training in a much shorter time than you would in slow, long running sessions. One study published in the Journal of Sports Science and Medicine showed that a few HIIT sessions of 10 minutes a week can improve your body's ability to deliver oxygen to your muscles and improve your metabolic health.7


Disadvantages of HIIT training

  • HIIT training has its disadvantages, and not everyone.
  • It can be uncomfortable
  • While you can adjust your fitness to fit your fitness level, the idea is to get as far out of your comfort zone as possible. So these tests are tough.


Not For Beginners


If you go out of your way of life without moving or going back to exercise after an injury, HIIT is probably not where you want to start. You should have a basic cardio training before you try HIIT. If you are healthy and active, you can adjust it if necessary.


Injury Risk


  • Vigorous exercise such as sprints, plyometrics, and jumping come with the risk of injury if your body is not prepared for that type of movement.
  • Risk of Fatigue or Excessive Exercise
  • Excessive HIIT can lead to fatigue, an increased risk of losing physical activity.


Sample HIIT Workout

HIIT exercises can be set in a variety of ways. For example, the Tabata exercise involves working very hard for 20 seconds and only 10 seconds of recovery time. He repeats that in a total of four minutes, as in this Tabata cardio exercise.


You can also do exercise with a longer workout period, such as a 40-second high-intensity workout and a 20-second recovery, such as a 40-20 high-intensity interval exercise. When the recovery times are shorter, it becomes harder to exercise, because you are never fully prepared for the next set.


Subsequent exercise involves a variety of high-intensity exercises, high-impact cardio exercises (change jumping movements with low impact if needed) and a 1: 1 workout of rest. That means work sets and rest sets are equal to the length of time. Rest is active (marching in place, for example). The idea is to go on, or get tired. However, if you feel dizzy or if you can't hold your breath, take a long break.

Basics of Cardio-State Cardio Training

Stady-state or moderate-intensity cardio is what most of us are accustomed to. This includes exercising at a steady pace and the intensity of the whole exercise. That would be about a level 4 to 5 on the imagined effort scale. The idea is to work at a level where you can talk and maybe with a little bit of difficulty.