Steady-State Cardio v. HIIT (High Intensity Interval Training)

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Steady-State Cardio v HIIT – Which is Better?

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.

References:
https://pubmed.ncbi.nlm.nih.gov/25162652/
https://pubmed.ncbi.nlm.nih.gov/22201691/
https://pubmed.ncbi.nlm.nih.gov/17414804/ 

Did you enjoy this article? Here’s another!: https://immortal-training.com/10-ways-to-boost-your-metabolism/

Medicine Ball Slam

Medicine Ball Slam

 

This exercise makes cardio fun and is a great way to deal with stress! Imagine your boss’s face, or a pile of all the problems in your life, on the floor in front of you. Take the medicine ball and smash it to pieces! Repeat. Repeat. Repeat! Haha!

Keep your back straight, so that you are using your legs to pick the ball up. Also, be sure to bend at the hips when slamming the ball through the floor to ensure that you are using your core and entire body rather than just your arms.

Recommended weight for women is 8+kg and for men is 12+kg. If the ball is too light you are less likely to use your whole body.

Tayvis Gabbidon

 

Health Facts – Low Body Fat

Health Facts – Low Body Fat

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HEALTH FACTS – LOW BODY FAT

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