Steady-state cardio (SSC) and high-intensity interval training (HIIT) are two very different types of exercise. While SSC is typically done at a moderate level of intensity for an extended period of time, HIIT involves bursts of high-intensity exercise followed by periods of rest or low-intensity exercise.
So, which one is better? The answer actually depends on your fitness goals and personal preferences.
However, here are some factors to consider when comparing steady-state cardio to HIIT:
Time Efficiency
HIIT typically takes less time to complete than steady-state cardio because of the high-intensity bursts that are involved. In fact, research has shown that just 15-20 minutes of HIIT can produce similar results to 45-60 minutes of steady-state cardio. Therefore, if you are short on time, HIIT may be the better choice for you.
Caloric Burn
HIIT has been shown to burn more calories in a shorter amount of time than steady-state cardio. This is because the high-intensity bursts increase your metabolism and keep it elevated throughout the day. HIIT also depletes glycogen stores in the muscles quicker than SSC, making it easier to achieve thermogenesis (burning of fat). However, steady-state cardio is still effective for burning calories and can be a great option for those who enjoy longer, more relaxing workouts.
Cardiovascular Health
Both types of exercise are great for improving cardiovascular health. However, SSC is typically better for increasing endurance and cardiovascular capacity, while HIIT is better for improving overall cardiovascular function and reducing the risk of heart disease.
Muscle Building
HIIT is great for building lean muscle mass, as it involves strength-training exercises in addition to cardio. Steady-state cardio, on the other hand, can actually break down muscle mass if done for too long or too frequently. Visualise, and compare the physiques of marathon runners v. 100 meter sprinters. The difference in overall muscle mass speaks for itself.
Injury Risk
HIIT can be more intense and may pose a higher risk of injury if not done properly. Steady-state cardio, while still requiring proper form and technique, is generally lower impact and less likely to cause injury.
In conclusion, both steady-state cardio and HIIT are effective forms of exercise that offer different benefits. Ultimately, the best choice for you will depend on your individual goals and preferences. Mixing both types of exercise into your workout routine is also a great option to get the best of both worlds.
In the superficial world of Instagram (especially) and other social media influences, immeasurable masses of people are collectively blinded by the vanity of physical appearance. Nowadays everyone is obsessed with sex packs and is conditioned to be ashamed of themselves to whatever extent if they don’t fit the description of what society considers to be sexy or attractive.
All opinions aside, here are the facts.
Ideal body fat percentage for young adults (percentage should increase with age – not mentioned):
Men up to 30 – 10-15%
Women up to 30 – 15-21%
Risks from Body Fat Defeciency:
Lowered transport of naturally occurring steroid hormone which can cause menstrual cycle cessation in women
Foot injuries and bone fractures due to lack of cushion in plantar foot pad
Impact injuries
Deterioration of organs – especially the lungs
Calcium and Vitamin D deficiency
Osteoporosis
Amenhorroea
Loss of bone mineralisation (bone acts as a storage site for minerals to be used elsewhere)
Psychological disorders
Abnormal dysfunction of immune system
Nervous system damage
Fertility
Death
Damn, there’s so much more…
Stay healthy, folks.
Tay Gabbidon – Personal Trainer & Nutrition Therapist – www.immortal-training.com
If muscle gain is your objective, Long-Slow-Duration Cardio, or extended cardio, is your enemy. Most people think that sitting on a stationary bike, or running on a treadmill for 30-45 mins will shed body fat off of them. It will shed fat, but it will eat more bone and muscle. Ever noticed the difference between a marathon runner and a sprinter? Marathon runners have very little muscle while sprinters have a lot.
Here are some facts about LSD Cardio…
– Before tapping into body fat stores you must first burn the glycogen (stored sugar/energy) from your muscles. This takes at least 30 minutes when exercising at a steady pace.
– LSD Cardio puts a lot of stress on the body. This will make you release the stress hormone cortisol, which triggers fat storage in the body.
– LSD Cardio builds slow-twitch muscle fibers. These are muscle fibers that are used for endurance. Fast-twitch fibers build bigger muscles and are used for explosive movements.
– High cortisol levels are extremely catabolic and will cause you eat away muscle and bone for energy. – Less muscle means slowed metabolism resulting in higher body fat storage.
Stick to explosive movements when performing cardio. Sprinting for 20-30 seconds followed by a rest period for half of your sprint time is optimum. Eight rounds of that is your goal. To build up to that, try using a rest time that is equal to your sprint time. This can be done with any cardio exercise, squats, dead lifts, cleans, boxing drills – anything! Be creative!
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