As the landscape of participation continues to change with the fitness industry, people run into different workout types purported to improve physical health and performance. By far two of the most prevalent include High-Intensity Interval Training (HIIT) and steady-state cardio, which both offer distinct advantages & have proven to be effective at certain points.
I will compare HIIT vs. steady-state cardio, which should help you determine which one makes sense for you and your fitness goals.
Understanding Workout Techniques for Fitness Goals
Many choose to follow different techniques to achieve their goal, from HIIT and steady-state cardio workouts, and understanding both is crucial.
High-Intensity Interval Training (HIIT)
High-intensity interval training consists of short bursts of very intense activity with a longer period of recovery, either no or low-intensity exercise. This is a highly effective method for calorie burning and high aerobic fitness.
In a study published in the Journal of Obesity, HIIT caused individuals to burn up to 30% more calories than those who were involved in steady-state cardio for the same amount of time.
Steady-State Cardio Explained
On the other side, steady-state cardio means a long period at a constant pace. For example, running, cycling, and swimming at a slow steady rate. This is a classic style of cardio training that has long been lauded for improving aerobic fitness and being conducive to fat oxidation.
Steady-state also continues to be a go-to for many fitness enthusiasts thanks to the ease in form and it being well-known, says the American College of Sports Medicine.
HIIT Benefits Comparison
- Efficient Workouts for Busy People: HIIT is a good choice for busy people who don’t have time to spend between 1-2 hours at the gym. One of the most popular benefits for busy people is that sessions typically range from 20 to 30 minutes. One report from the Journal of Strength and Conditioning Research concluded that HIIT could provide some of the same cardiovascular benefits of longer steady-state cardio sessions.
- Higher Metabolism: HIIT contributes a lot to higher metabolism. After HIIT, the body burns calories more, like a rigorous exercise called EPOC (excess post-exercise oxygen consumption). They also increased their metabolism for up to 24 hours after doing one workout, according to research published in the European Journal of Applied Physiology.
- Better Cardiovascular Fitness: HIIT has been proven to improve cardiovascular health drastically. Everyone has heard that people who do HIIT can greatly increase their VO2 max – the ultimate measure of cardiovascular fitness. In another meta-analysis by the British Journal of Sports Medicine, HIIT training increased participants’ VO2 max by 6–8% overall.
- Maintain Muscle While Losing Fat: HIIT workouts are good for trying to keep muscle mass while cutting fat. This is very helpful in case someone is trying to have their toned body. However, in a study published in the Journal of Sports Sciences, researchers found that individuals who did an HIIT workout preserved more muscle than those on steady-state cardio.
Exploring the Benefits of Steady-State Cardio
- Accessibility and Ease of Use: For beginners, steady-state cardio is seen as an easy way to get in some light-to-moderate exercise while getting a decent workout. People can do steady-state work without knowing anything about it or using any specific methods. The latest available research from the American Council on Exercise shows that 65% of respondents said they liked steady-state cardio because it was easier and simpler to do.
- Psychological Advantages: Steady-state cardio has been correlated with favorable mental wellness outcomes. Doing a steady-state cardio workout in nature helps you relax. A study published in the Journal of Clinical Psychiatry found that subjects who regularly did steady-state cardio had decreased levels of depression and increased positive feelings.
- Lower Risk of Injury: Steady-state cardio is typically done at a constant intensity, which might present a lower risk of injury compared to short bursts of high-intensity HIIT. People who do steady-state exercises generally experience less pressure on the joints and muscles. A study by the Journal of Sports Medicine showed that steady-state cardio participants reported fewer injuries than HIIT participants.
- Aerobic Endurance Gains: Steady-state cardio is the king of building aerobic endurance, making it a significant training method for endurance athletes. A study out of the International Journal of Sports Physiology and Performance discovered that including some steady-state cardio in their program resulted in significantly improved endurance performance measures over time.
Picking the Perfect Workout for Your Goals
- Examine Your Fitness Goals: Whether choosing HIIT or steady-state cardio depends on your fitness goals. People who want maximum fat loss with minimal time spent and cardiovascular improvements may find HIIT appealing. On the other hand, steady-state cardio may be better suited to those trying to improve endurance and mental health.
- Best of Both Worlds: Many gym-goers combine HIIT and steady-state cardio to reap the benefits of both. Research in the Journal of Sports Sciences suggests that varying between the two can improve overall fitness and prevent training plateaus.
- Time Constraints: HIIT is ideal for those with a busy schedule. A short HIIT session can provide the same fitness benefits as a longer steady-state workout.
Recovery and Injury Prevention Strategies
- Both Require Proper Recovery: HIIT and steady-state cardio both require adequate recovery. HIIT, being more physically demanding, may require longer recovery periods, while steady-state cardio can be done more frequently.
- Preventing Injuries: Warm-ups, cool-downs, and stretching are essential in preventing injuries, whether you’re doing HIIT or steady-state cardio.
Effects on Overall Health
- Cardiovascular Health: Both HIIT and steady-state cardio can improve cardiovascular health, helping reduce the risk of heart disease.
- Burning Fat and Weight Management: Both methods contribute to fat burning and weight management, with HIIT providing a significant metabolic boost.
- Metabolic Health: Regular cardiovascular exercise, whether HIIT or steady-state, improves metabolic fitness and reduces the risk of type 2 diabetes.
Conclusion: Finding Balance in Your Fitness Routine
Even as the fitness landscape changes, HIIT vs. steady-state cardio remains a key conversation for those looking to maximize their workouts. Each training style has unique benefits that can suit different fitness goals. Incorporating both can lead to optimal health and fitness results.
The future of fitness will almost certainly have a place for the flexible and marketable qualities of both HIIT and steady-state, ensuring that people can use the tools necessary to achieve what they want in terms of health, credibility be damned.
