Table of contents:
If you are determining what exercise is most appropriate for losing weight and burning calories, try to identify the types of cardio exercise that have been popular in recent times. Yes, HIIT (High Intensity Interval Training) and LISS (Low Intensity Steady State Cardio) are two types of cardio exercises that have benefits for the health of the body. These sports are distinguished based on the intensity and type of exercise.
So, which of these two types of exercise is better to do? Find the answer in the following review.
What is a LISS sport?
LISS is short for Low Intensity Steady State which means cardio exercise that is done with a low level of activity, but over a long period of time. The time ranges from 20-45 minutes. Examples of LISS sports are swimming, cycling, relaxing jogging, jumping rope, and stationary bicycles.
Although the intensity is lower than HIIT exercise, the benefits are not inferior to HIIT exercise because LISS exercise plays an important role in reducing body fat. Sports LISS is usually recommended for beginners who previously rarely do sports and want to start from light exercise, diabetics, people with overweight and obesity.
What is HIIT workout?
High Intensity Interval Training (HIIT) is a cardio exercise with high intensity that is done in a short time, about 10-20 minutes. Even so, this exercise is as beneficial as 2 moderate intensity exercises.
Activities that can be done during HIIT sports are various. For example cycling, running sprints, zumba, pilates, and other strenuous exercises. High-intensity interval training involves short periods of exercise, but with the type of strenuous exercise to make your heart rate increase faster. The pattern starts with moderate intensity, then switches to high intensity alternately at predetermined intervals.
Examples of exercise, by warming up light jogging for 5-10 minutes. Continue sprinting for about 15-20 seconds, and finally you can walk for 60-90 seconds as a recovery period. Repeat this stage 5 to 10 times, the goal is to increase the capacity of your body.
HIIT exercise is also touted as one of the most effective methods for burning fat and improving the fitness of the heart and blood vessels.
So is it better to choose HIIT or LISS?
Before deciding which cardio exercise option is best for you, first determine what kind of health results you expect. If your goal is to burn fat, the best choice might fall on the LISS exercise. Because this sport prioritizes reducing fat in the body. The longer the duration of the exercise, the more fat is burned.
However, studies suggest that doing a LISS for longer than 45 minutes can result in a loss of muscle mass. The reason is, it is no longer fat that is converted into a source of energy, but muscle mass because the body uses muscle tissue as an energy source. Meanwhile, in HIIT exercise, the main task is to burn carbohydrates to be used as energy, and fat is only an alternative source.
If you are looking for cardio exercises that can help reduce your risk of developing diabetes and heart disease, HIIT exercise is the answer. Because this exercise provides benefits for heart health and weight loss.
What you need to remember, even though HIIT exercise can burn more carbohydrates, the intensity in this exercise requires some consideration. The reason is, this exercise is more recommended for those who are used to exercising. If you are a beginner or rarely do sports, the risk of injury will be greater.
In essence, the best choice is yours while taking into account the frequency and purpose of your exercise. You don't want the good benefits of exercise because you choose the wrong type of exercise.
x
