HIIT Cardio VS. Steady State
Are you that one that is spending countless hours jogging on the treadmill or around the block? The worst part is the more frequent you do it you still can’t seem to manage to lose any weight. What’s even more frustrating is that you can’t seem to keep on any muscle after gaining quite a bit of it during the winter. This can often be such an overwhelming drag on your drive to exercise plus it is time constraining and often boring. So what do you do? The next step is to evaluate the specific goal you’re trying to achieve. Whether it is to gain muscle or to lose weight, which cardio do you choose?!
In today’s world with such hectic lifestyles and jammed packed work schedules the most common excuse is “I don’t have the time”. This also explains why most people are looking for the “quick route to become fit”. Unfortunately, there is no realistic healthy way to become fit overnight. However, when performed correctly, recent studies have shown that there is a particular style of training that can produce amazing benefits. This style of training is known as HIIT (High Intensity Interval Training). When most hear the term cardio they perceive the exercise regimen to be common jogging on a treadmill or briskly walking. This sometimes termed: “steady state”. In fact, a majority of the population that engages in physical activity only performs steady state cardio. The principal reason for this is that the lack of knowledge about the unique style and benefits of HIIT cardio. So keep reading and I hope you will become a convert to the world of HIIT cardio.
HIIT is obviously very different from steady state. The name implies exactly what takes place: exercise delivered through a higher intensity pace vs. that performed with steady moderate intensity. HIIT is an anaerobic form of exercise. The means the intervals don’t rely exclusively on oxygen rather they utilize glycogen (stored carbohydrates) in the muscle cells for energy. Thus, HIIT training consists of intervals of high intensity exercise followed by short intervals of rest or low intensity movements. For example, a 2 to 1 ratio of HIIT would be a 30 second sprint followed by 15 seconds of rest or low intensity such as walking. When one begins utilizing the high intensity interval, you should perform at 90%-100% max capacity. They should also shoot for a heart rate between 85-90% max. Starting out, generally this style of cardio should be performed 1-2 times a week for 10-20 min sessions. Gradually as one adjusts to the routine they can increase the frequency to 4 times per week at a duration of up to 20-30 minutes.
HIIT provides an abundance of benefits opposed to Steady state. To begin with, the HIIT program is fundamentally very versatile and can be performed almost anywhere. Some types of exercises with HIIT include Sprints Cross trainer, Elliptical machine, Stair stepper/stair master, Rowing machine, Swimming, and Water running/walking. The major benefit of high intensity interval training is that after performing the workout it allows one to keep burning fat for prolonged periods after they leave the gym. This effect lasts for up to 6-8 hours. The rationale for this is that one’s body isn’t able to bring in enough oxygen during the high intensity phases of exercise. Therefore, they accumulate a debt of oxygen that must be repaid during the post-workout so they can restore to homeostasis (the body natural state). This is often referred to by the term (EPOC) excess post-exercise oxygen consumption. In fact, because this you are performing such large bouts of energy your body will compensate with an overall increase in VO2 max. A VO2 max is measurement of the maximum amount of oxygen your body can process.
While the body is undergoing such vigorous exercise it is putting tremendous stress on the heart, causing it to pump roughly on average 160-180 bpm. By pushing at this almost alarming rate, this stress on the heart actually is quite beneficial because of the force it causes hypertrophy of the ventricular wall. Within just a performance of 20 minutes of HIIT, a person could burn between 9-13 calories a minutes. During the highest intensity of the routine one is subject to burning 12-16 calories per a minute. HITT is also said to be quite anabolic (Muscle building) When performing the short intense bouts exercise, natural anabolic hormones are stimulated such as IGF-1. IGF-1 is growth hormone’s primary responsible for one’s muscular growth.
Steady-state cardio is considered aerobic meaning largely it requires oxygen as its primary source of fuel. There are myths that steady state is arguably catabolic (muscle wasting). This may be true to a limited extent but, despite all the myths, steady state cardio can actually be quite beneficial. It drops your blood pressure improves your overall metabolism and VO2 max increase. Steady-state cardio workouts are as simple as they come. One performs an activity at a steady, challenging yet manageable pace (60 to 70 percent of maximal capacity) for 20 minutes or more, striving for a heart rate of 120 to 150 beats per minute.
Steady state has also been told to cause unique hypertrophy adaptations to the heart. While performing steady state, the left ventricle has more time to fill completely before it contracts vs, with HITT, where it has hardly any time due to the hard pumping so quickly.Steady state cardio causes it to grow in volume causing it to pump more blood with each contraction. Subcutaneously as a result utilizing steady state cardio the heart rate drops at rest and during xercise. Over time, the increase ventricular volume has been told to reduce stress causing one to increase their ability to relax, focus, and recover. However, HIIT cardio cause the walls to grow in “thickness”. Therefore, also making the pumps easier for the heart.Steady state is can also have a negative side. Since one is repetitively applying resistance to certain joints (like the knee) it puts them at an increased risk of overuse and injury. And of course there is the time issue where one session of steady state takes nearly 2x the duration to burn the same number of calories in a single session of HIIT.
Many will label HIIT as a rather unorthodox exercise regimen. However, one should never forget that the things that draw us out of our ordinary usually guide us down the path to achieving our goals. HIIT cardio is primarily intended for those who are healthy and free of any prior injury in upper and lower extremities. They must remember no exercise is 100% safe if precautions aren’t taken into account. It is certainly true that if they engage in HIIT they are also putting themselves at risk due to its vigorousness. What cardio strategy someone decides to pursue is dependent upon their ultimate goal whether it be training for a sport, athletic event, or maintaining health. If they are seeking to optimize their performance and to increase their metabolism then HIIT is a great choice for that individual. But if their goal is to just maintain health then steady state is perhaps a better alternative. So go out there and try one at a time for a couple of weeks to determine what form of cardio best suites your needs! Be part of the action!!
Gravitate to toward a healthier lifestyle!