With so many various types of exercise available, deciding which one is best for you and your goals can be difficult. You might be wondering if you should do Low-Intensity Steady State (LISS) cardio or High-Intensity Interval Training (HIIT) cardio to grow muscle and burn fat (HIIT).
To answer this, you must first know the distinctions between LISS cardio and HIIT cardio.
What is LISS Cardio?
LISS, or low-intensity steady-state cardio, is a kind of aerobic “with oxygen” exercise. LISS is generally conducted at a constant tempo for 30-60 minutes with little variation in speed or intensity.
Advantages of LISS Cardio Training
- Less strenuous
- Lower chance of injury
- Improved early fat burn
Disadvantages of LISS Cardio Training:
- Extended sessions
- Less motivated to exercise
- Only burns calories during exercise
What is High-Intensity Interval Training (HIIT)?
HIIT is an abbreviation for high-intensity interval training, which requires building up a sweat rapidly through short bursts of intense exercise, then resting for a slower recovery time before repeating the practice.
Advantages of HIIT Training:
- Sessions that are shorter
- More effective for long-term fat loss
- Aids in muscle retention
Disadvantages of HIIT Training:
- More strenuous on the body
- Increased recovery time
- Intimidating for newcomers
The Primary Distinctions Between LISS Cardio and HIIT
Intensity of Activity
      LISS:
- LISS cardio is significantly less intense than HIIT training.
- This corresponds to 60-70 % of your maximal heart rate.
      HIIT:
- A HIIT exercise is designed to push you to your maximum tiredness level.
- This would include executing as many reps of each exercise as feasible with maximum intensity.
Duration of Activity
     LISS:
- LISS cardio is often significantly longer than HIIT cardio since you are exercising at a pace that you can maintain for long durations.
     HIIT:
- HIIT, on the other hand, is significantly shorter in duration since you are training at a pace that cannot be sustained for more than 30 minutes.
Calories Burnt
- According to studies, doing a HIIT session burns more calories than doing LISS exercise for the same length of time.
Which is Better – HIIT OR LISS?
If you find yourself missing exercises because you\’re afraid of the hour-long jog, consider HIIT. If you dislike the intensity of HIIT, try LISS. However, it is a good idea to practice both on alternate days and cycle between the two so that you can get the advantages of both. If you still don’t know what is best for you, you can contact a personal trainer to help guide you.
Maintain adequate recovery time, remain hydrated, and have fun!
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