Running can be effective using the LISS or HIIT forms of cardio.
You have surely all heard the saying “do cardio, it’s good for weight loss!”. Now, there is truth to this saying, but there are quite a few different forms of cardio, and some may work better for you than others.
Here are the top two: LISS and HIIT. We look at pros and cons to help you understand which one might work best for your goals and lifestyle.
LISS: LOW INTENSITY STEADY STATE
This form of cardio can be anything from walking, jogging, cycling, or rowing. But the difference is this is all done at one pace for a set amount of time. Heart rate typically stays between 60-70%.
LISS PROS
- Low intensity, easy to stick with
- Can be a social activity, bring along a friend to make it more enjoyable
- Great for beginners who are still trying to adapt to their new healthy lifestyle
- Can burn quite a high amount of calories if completed for an extended period of time
- Great for individuals with injuries or those who cannot handle high bursts of intensity.
LISS CONS
- The body will begin to adapt to the low intensity and will teach itself how to use less energy during the activity, leading to less calories being burnt
- Body can become dependent on LISS activity and may begin restoring lost weight once you stop this activity
- Almost as soon as you finish with LISS activity, you stop burning those extra calories.
HIIT: HIGH INTENSITY INTERVAL TRAINING
To complete a session of HIIT you must include intervals in your training. Example: Running, run/jog for 40 seconds, sprint as hard as you can for 20 seconds, repeat x15.
Heart rate typically stays between 90-100% during sprints.
HIIT PROS
- 15-20 minutes 3-4 times per week is needed in order to reap the benefits
- 20 minutes of HIIT, burns for amount of calories than 40-45 minutes of LISS (approx.)
- time saver, if you have trouble fitting in a workout HIIT is for you!
- due to constant speed changes, your body may find it difficult to adapt and will be more inclined to utilise, fat and carbohydrate stores.
- continues to burn fat once session has ended.
HIIT CONS
- very demanding in energy, must keep motivated during session
- taxing on the nervous and muscular system, should not be performed every day
- can cause injury if you have not prepared your body correctly (ie. proper stretching/warm up).
SUMMARY
As you can see, both activities have their pros and cons.
If you enjoy low intensity, go for it. If you prefer the high bursts of speed and have less time to workout, then HIIT might be more for you.
We suggest combining the two: have one night a week where you go for a casual 30-40 minute bike ride with your friend or by yourself, and another day where you can find an oval and complete x15 100 metre sprints.
Have fun!