Should I do HIIT or Steady State?
Short answer: It depends…as always!
I know my answer doesn’t give you instant gratification but here’s my 2 cents on the subject.
Let’s start by defining what these terms mean and what actually constitutes HIIT or Steady State cardio. HIIT is an acronym for High Intensity Interval Training. The concept of HIIT is to work at a high intensity for short durations (a few seconds to a few minutes) followed by a low intensity bout for a duration that is equal to or greater than the high intensity. Steady State is working at a continuous intensity for the full duration of the workout. The intensity is typically low to moderate. These workouts are usually longer in duration in comparison to HIIT Training.
Pros and Cons of HIIT
Pros:
- It helps you burn more calories all day long. The harder you train, the longer it takes your body to recover. This gives you a slight metabolic boost that helps you burn more each day.
- Time. Because the intensity is high, the duration of these workouts are typically fairly short, which is always nice when you have limited time to exercise.
- Improved performance. HIIT works both the aerobic and anaerobic energy systems. Both of these systems will show improvement and boost overall performance.
- Fun. These workouts are typically at a fast pace and change to a different intensity very often. Some people enjoy the constant change (or have a short attention span!) and the workouts can be more enjoyable.
Cons:
- Not for beginners. If you are just starting exercise, HIIT probably wouldn’t be your ideal starting spot. Building a good base of fitness helps before diving in.
- Risk of injury. High impact exercises like sprints and plyometrics come with some risk of injury. Make sure your body is ready for that level of impact.
- Can be intense. Is your definition of fun being really uncomfortable? If not, HIIT is probably not for you!
- Overtraining. HIIT isn’t something you do every single day. HIIT is very strenuous on your nervous system, joints, and muscles. Recovery is necessary.
Pros and Cons of Steady State
Pros:
- Less stress. If you are working at lower intensities your body and your heart will not be stressed as much. This also means less recovery time and you can workout more often.
- Improves your body’s ability to burn fat. When working at lower intensity your body utilizes fat as an energy source more efficiently. This doesn’t necessarily mean your body burns more fat, just a higher percentage of calories burned comes from fat.
- Improves your slow-twitch muscle fibers. These fibers help your body work at a lower intensity for a long period of time.
- Can be more enjoyable. Sometimes doing something that isn’t uncomfortable is really nice.
Cons:
- Time. With lower intensities it takes longer to burn a lot of calories. This is difficult when you have limited time to workout.
- Can be boring. Doing the same thing over and over can become a little repetitive and seem very tedious.
- Plateaus. Remaining at the same intensity for a long duration can cause some plateaus in your journey. Switch it up!
- Injuries. Overuse injuries can occur with a lack of variety in your workouts. Cross-training is very important.
Who should do HITT?
- An experienced exerciser that has built a good base of fitness
- Someone with limited time and in need of short workouts
- Someone who enjoys a variety of different exercises and intensities within one workout
- Anyone training for an athletic event or race that involves high intensities
Who should do Steady State?
- Beginners and anyone who hasn’t exercised in while
- Someone training for an event or race that involves the aerobic system (ex. half marathon)
- Anyone advised by doctor to work at moderate intensities
- Someone who just doesn’t enjoy intense exercise
So what should I do?
Begin with Steady State to build a solid foundation. After a few months of increasing endurance, mobility, and stability start adding HIIT into your program. Increase the number of HIIT sessions per month in small increments. Build up to as many as three HIIT sessions per week combined with Steady State. A good mixture of both will ensure variety while providing safe and effective results.
