The Science Behind LISS vs. HIIT: Which Workout Is Best for Your Goals?

You’ve undoubtedly heard the craze for HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State) regarding exercise. While one is closer to a rollercoaster ride—fast, dramatic, and over before you know it—the other is like a lengthy, picturesque stroll in the park! However, which is best for you?

These exercises have become extremely popular in the fitness industry, particularly for endurance and weight loss. Each method offers advantages, whether you’re searching for a quick fat-blasting session or a gradual burn.

This article covers the benefits of LISS, explains why HIIT is excellent for fat reduction, and highlights the main distinctions between low- and high-intensity workouts. You’ll be able to identify the workout that best fits your objectives by the end. So, let’s get started!

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How Each Works (Science and Mechanism)

Knowing how LISS and HIIT operate can help you choose the one that best suits your fitness goals. Let’s break it down in simple terms! 

LISS: Slow and Steady Wins the Race

Low-intensity steady-state (LISS) cardiac exercise, known as steady-state training, SST, or Zone 2 training, benefits people of all ages and fitness levels. This exercise is not scary for people who want to get up and move. It’s also excellent for endurance and cross-training for fitness professionals.

According to Michele Scharf Olson, senior clinical professor in the sports sciences and physical education department at Huntingdon College in Alabama, “low-intensity steady state cardio is a continuous exercise that elevates your heart rate and oxygen use.”

You can get there with various exercises: brisk walking, light jogging, simple cycling or rowing, or even water aerobics, provided you don’t push yourself too hard.

Unlike HIIT, LISS cardio calls on you to keep the same effort throughout your workout. Thus, 50% to 65% of your maximum heart rate is the goal heart rate for LISS cardio. You fall into the low- to moderate-intensity workout category with it. Additionally, it enables you to maintain your current speed for longer than you could during intense exercise.

According to Peter Katzmarzyk, PhD, ia an associate executive director for population and public health sciences at Pennington Biomedical Research Center in Baton Rouge, Louisiana, who studies physical activity and obesity, LISS workouts are the opposite of high-intensity interval training (HIIT) workouts, which require you to push yourself as hard as you can for short bursts of time.

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HIIT: The Fast and Furious Burn

One of the most common excuses for not doing your exercise is “I don’t have time!” Many conventional workouts require an hour-long commitment. Combining an efficient workout in half the time, high-intensity interval training, or HIIT, overcomes this obstacle.

The American College of Sports Medicine defines high-intensity interval training (HIIT) as a training approach that uses brief, high-intensity work intervals between 80 and 95 percent of an individual’s maximum heart rate. Short bursts of intensive work, usually lasting 15 seconds to 4 minutes, comprise high-intensity interval training (HIIT). A brief recuperation break follows these before returning to the demanding job.

Compared to other regimens, the intensity enables you to burn more calories in less time. Because you can customize HIIT training with various activities, you can scale it to accommodate different fitness levels. Sprint interval training, a more intense variation of interval training, was initially used in the 1950s.

The primary source of resistance might be body weight, negating the need for any apparatus. HIIT workouts typically don’t take up much room, making the format perfect for at-home training.

High-intensity interval training (HIIT) can involve a stationary cycle, a treadmill, bodyweight, a kettlebell, dumbbells, or a jump rope. Tabata is another HIIT workout that you may be familiar with. 

Comparative Benefits

LISS and HIIT have advantages, depending on your fitness level and goals. Let’s examine them!                       

LISS:

A typical HIIT session lasts around 20 minutes, while a LISS workout could last longer. However, the advantages of LISS cardio may outweigh the additional time spent exercising: 

Enhances Heart Health: Regular aerobic exercise can fortify your heart and lungs. Additionally, improved cardiovascular health may lower your risk of stroke and heart disease. 

Enhances Endurance: To exercise for extended periods, perform LISS cardio at a lower level. Additionally, longer workouts are a fantastic method for increasing general fitness and endurance. 

Beginner-Friendly Exercise: LISS cardio’s beginner-friendliness is one of its main advantages. Less strenuous routines may seem less scary if you begin your fitness quest. Additionally, you can make LISS cardio more approachable by using exercises you already know. 

Less Strain on Joints: LISS training puts less strain on your body than HIIT, so you will recover more quickly. 

HIIT:

Burns more Fat and Calories: Because HIIT lengthens the time it takes for your body to recover from each workout, it raises the number of calories you burn both during and after your workout. 

Keeps You Feeling Young: Besides being the most efficient and successful type of exercise, high-intensity interval training (HIIT) offers health advantages that ordinary aerobic exercise cannot match, like a massive increase in human growth hormone (HGH). 

HIIT can Enhance the Intake of Oxygen: Your muscles’ capacity to consume oxygen is known as oxygen consumption. Usually, people use endurance training to increase oxygen consumption. You typically accomplish it by jogging or cycling steadily for extended periods. 

Strengthening the Heart with HIIT: When you exercise steadily and moderately, your heart works between 40 and 60 percent of its expected maximum. During an HIIT workout, your heart gets a particular kind of workout at 80 to 100 percent.HIIT trains your heart to operate faster, not longer. Studies show that HIIT enhances cardiovascular health by lowering your blood pressure, heart rate, and blood sugar levels. 

Enhances Sleep Quality: Just like many other types of exercise, HIIT improves sleep quality. According to a 2021 study, regular HIIT training, around three times a week for at least eight weeks, enhanced sleep quality.

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Who Should Choose What?

It’s not about whether LISS and HIIT are “better” but about what suits your body, schedule, and objectives. 

LISS for Beginners: LISS is the best option if you’re new to exercising, have joint problems, or want to burn fat safely and efficiently. It’s easy on the body and ideal for newcomers or anyone recovering from vigorous activity because it maintains a low and stable heart rate.

LISS is also effective for long-term weight loss without requiring too much effort. It is a good option for swimming, cycling, or walking leisurely while still making progress. 

HIIT for Weight Loss: HIIT is your best option if you’re pressed for time but want to burn as many calories as possible. It’s one of the best workouts for increasing endurance and losing weight since it consists of short bursts of effort followed by rest.

Additionally, HIIT tones muscles and enhances general fitness. Because of its high intensity, though, it’s not the best for amateurs or anyone with injuries. If you’re new to HIIT, slowly and gradually increase the intensity.

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Conclusion

When it comes to LISS vs. HIIT, there’s no one-size-fits-all answer. Both offer unique advantages; which is the better strategy? A combination of the two!

While HIIT is ideal for rapid, high-intensity calorie burns and muscular tone, LISS aids in fat burning, endurance, and healing. Try incorporating both into your regimen rather than just one; utilize HIIT for a quick sweat session and LISS for active recovery days.

Try both! By paying attention to your body and figuring out what works best, you can create a regimen that suits your lifestyle.