HIIT vs Steady State Cardio - Which One Is Better For You?
The two most popular training methods for weight loss are currently HIIT & regular cardio, they both have their unique advantages & downsides.
In this article, you are going to find out which of the two you should do & some of the most frequent questions I've been asked in relation to steady-state cardio and HIIT.
Before getting into comparison, it is important to have a clear image of the two types of exercise.
Definition HIIT
HIIT is a term that stands for high-intensity interval training, which already gives a lot of hints of what HIIT truly is about.
Since the intensity is reasonably high with HIIT it is not a form of exercise which you can perform for a long period of time. Also, the term interval training states, that you are going to have periods of exercise & periods of rest, whereas resting periods usually are slightly longer than the time under tension.
Definition Steady State Cardio
Cardio itself basically is another term for endurance training. Therefore running for more than 3 minutes or doing strength exercises above 20 repetitions already belongs to cardio, as it is going to increase your endurance, which is why HIIT actually belongs to cardio rather than strength training.
Steady-state cardio is physical exercise whereas you stay in the aerobic way of energy production. Overall, the intensity is reasonably low, as you have to be able to perform the type of exercise for multiple minutes at a time without any breaks in between.
Differences HIIT & Steady State Cardio
- Intensity & Volume
Probably the biggest difference between the two types of exercise is intensity. With HIIT you usually work at 70-90% of the max intensity while the volume/time under tension stays below 45 seconds. In most cases, you will find exercises such as sprinting that you can't perform at full speed for longer than 15 seconds.
On the other side steady-state cardio is going to be performed at an intensity between 40-70% of your maximum performance. Exercises such as running, being on a treadmill or rowing with little weights belong to steady-state cardio. The cardio workouts last for at least 10 minutes whereas you don't take any breaks between while choosing a pace that you can keep up with for 10-15 minutes.
- Transformation of Glucose
Since the intensity of the two training methods differs so much there is another difference important difference between the two.
You can imagine the human body to be similar to a car, but with the difference that it has three different engines. Each engine does the same job, which is to transform glucose into ATP, which is then provided to your muscles as a form of energy. The difference between the engines is that they work at different speeds and also for different time spans.
Engine 1:
Engine one is the fastest out of all but only works for roughly 5-6 seconds. It is activated whenever facing very intense exercise whereas all the ATP is stored directly in the muscles. Jumping & sprinting are probably the best examples for when your body uses this system.
Engine 2:
This system uses glucose & glycogen that is stored in your body and breaks it down into ATP.
This system works quite fast, although there are by-products such as hydrogen ions & lactic acid. The problem with those by-products is that once they reach a certain level in your body you are going to lead to fatigue and a burning sensation. Therefore this energy system has its limitations and is mainly used for 1-2 minute sprints.
Engine 3:
For steady-state cardio, you will primarily use this energy system, which uses oxygen to transform glucose into ATP. Therefore, there are no by-products meaning that this system can work for far longer durations. On the downside, it is going to be a lot slower, which is why it is primarily used for moderate-intensity cardio.
While HIIT primarily works with engines 1 & 2, steady-state cardio is going to work more with the aerobic energy production system.
Pros & Cons Steady State Cardio
Low Impact:
One big advantage of steady-state cardio is that it has little impact on your heart & lungs while increasing your cardiovascular abilities.
Also, your joints & tendons have to resist less strain than with strength training and other methods, which is why it can be done even with minor weaknesses around your knees & other joints.
Furthermore, steady-state cardio strengthens joints and stabilizing muscles since you train for a longer period of time.
One last advantage is that it takes less time to warm-up for steady-state cardio, as you can even use this form of cardio to warm-up.
The disadvantage of HIIT is that the training sessions are going to be longer, but the calories burned during the exercise are higher.
Pros & Cons HIIT
One of the benefits of HIIT is that you are going to burn calories quickly even after you did the training, which makes it more effective for fast fat loss.
Lactic acid which is produced during HIIT significantly increases your testosterone levels which are directly related to increased muscle growth. Therefore HIIT is better while bulking.
HIIT sessions take less time to do, although you need to warm-up for a longer time.
When doing HIIT you train your muscles more, which leads to an increase in explosive strength & muscle size.
The biggest downside of HIIT is that it is going to be more impact on joints muscles & your cardiovascular system. Therefore you should avoid HIIT if you have problems with your hearts or joints that you use during exercise.
HIIT VS Cardio Final Verdict
It depends a lot on your personal goals & current physique. Also if you are a runner or primarily train to improve at long & medium distance running it makes the most sense to stick with slower versions of cardio. Steady-state cardio is also going to be less impact on your heart, joints & tendons, which is why it is the safer alternative if you have problems in those areas.
On the other hand, HIIT is going to be the better choice if you want to improve your physical appearance. Especially if you do strength training on the side, HIIT is going to help you to gain muscle faster, which is why it makes more sense to do for somebody who mainly trains to get a lean & strong physique.
How Often?
Aerobic exercise can be done every single day without any problems, although it is going to be effective for your cardiovascular system even when done 2-3 times per week.
High-intensity exercise, on the other hand, shouldn't be done more than 3 times per week, targeting the same muscle group.
Fortunately, you have the option to train different muscle groups on different days with HIIT, which is an option if you want to train more than 3 times a week. If you are looking for short & effective 30 minute HIIT workouts you can read this article.
Feel free to leave a comment below if any unanswered questions remain!
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