How can you make your HIIT and LISS workouts more challenging? But HIIT can be helpful if you want to get more out of your workout in less time. LISS cardio can help you get more movement into your day while reaping the benefits of exercise. That’s not to say that you can’t get a great workout with LISS cardio, too. The results showed that HIIT burned more calories than the other three workouts, suggesting that you can burn more calories with a 30-minute HIIT workout than doing steady-state cardio in the same amount of time. In fact, a small study in the Journal of Strength and Conditioning Research compared the calorie expenditure of nine healthy men doing 30 minutes of strength training, endurance cycling, endurance running on a treadmill and HIIT training. You can also keep things interesting by switching up the sequence or swapping out different exercises from strength to high-intensity movement,” Reed says.įor example, doing a HIIT workout that involves doing squats followed by jumping rope will blast fat, burn calories and activate muscle strength, Reed says. ![]() “HIIT workouts are an excellent way to increase your workout intensity in a short amount of time - 20 minutes or less. Your type 1 muscle fibers are built for endurance activities, such as running a marathon and biking long distances, while type 2 muscle fibers are made for quick, explosive movements. You have two different muscle fibers: type 1 (slow-twitch muscle fibers) and type 2 (fast-twitch muscle fibers). “Incorporating resistance training into your HIIT workouts can help build and maintain muscle, particularly your type two fast-twitch muscle fibers, which are necessary for athletic movement,” Cabral says. If you want to improve your athletic performance “Maintaining a routine that involves HIIT training three to four times a week will help compound that post-workout effect on your metabolism,” Cabral explains. “(With HIIT) you will produce an after-burn effect with 25% more calories burned post-workout compared to going for a run or walk,” says Reed, and your metabolism can be boosted by up to 10% for three days after a HIIT workout. The after-burn effect of EPOC can last anywhere from 12 to 48 hours, according to the ACE. EPOC is the amount of calories you burn long after your workout is over, and HIIT is the most effective workout for stimulating EPOC, according to the American Council on Exercise. It also produces an after-burn effect called excess post-exercise oxygen consumption, says Cabral. ![]() HIIT helps you build and maintain moderate amounts of lean muscle mass. HIIT workouts - although shorter - require more effort from your muscles and can be stressful on the joints. Because you’re working at a low intensity, you may be able to work out for a longer period of time and exercise more consistently. Whether you’re a gym newbie or are getting back into working out after a hiatus, LISS is a good way to ease into exercise. If you’re new to exercise and just want to get moving To help you decide which type of exercise is best for you, here are different scenarios where HIIT or LISS could be more beneficial. But if you’re looking to be more explosive, athletic or build muscle, HIIT workouts are best suited to help you do that,” says personal trainer Rafique “Flex” Cabral. “If you’re looking to do a marathon, mud run or endurance-based activity, put some energy into LISS. LISS cardio is low-intensity exercise, such as walking, jogging and cycling, at a relatively easy pace. There are many ways to do HIIT, but some of the most popular work-to-rest ratios are 30 seconds of work and 30 seconds of rest, 45 seconds of work and 15 seconds of rest, or four minutes of alternating between 20 seconds of work and 10 seconds of rest (also known as a Tabata). ![]() What exactly is the difference between HIIT and LISS cardio? HIIT involves alternating between short bursts of intense effort with periods of rest or active recovery.
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