Supercharge Your Workouts: The Ultimate Showdown Between HIIT and Continuous Steady State Cardio Exercise

Cardiovascular fitness training is an essential component of any well-rounded fitness regimen. [1] It not only helps to improve cardiovascular health but also aids in weight management and overall well-being.

But…are you tired of slogging away on the treadmill for hours on end, hoping to shed those stubborn kg’s? Well, it’s time to shake up your fitness routine and embrace the power of metabolic adaptations. We’re here to settle the age-old debate: HIIT vs. Continuous Steady State (Endurance) Exercise. Brace yourself for a battle that will revolutionise your fitness journey!

High Intensity Interval Training (HIIT) and Continuous Steady State cardio training are two popular methods that offer distinct benefits and play a crucial role in achieving fitness goals.

When it comes to burning fat during exercise, HIIT takes centre stage. The intensity of this training method has been put under the microscope, and the results are mind-blowing. A study by Perry et al. in 2008 [2] discovered that after just six weeks of interval training, fat oxidation skyrocketed while carbohydrate burning took a backseat. Even more impressive, Talanian et al. [3] showed a significant shift in fatty acid oxidation with HIIT in as little as two weeks. It’s clear that HIIT is the real deal when it comes to torching fat.

Incorporating HIIT into your cardiovascular training regimen is the key to efficiency. With the right level of intensity and frequency, you can achieve your fitness goals in record time. But don’t forget about continuous aerobic exercise entirely! Both programs offer invaluable benefits to the human body. Striking a balance between the two is the ultimate ‘win-win’ approach for maximising your cardiovascular improvement and overall performance.

So, who emerges victorious in the epic battle of the aerobic titans? Well, it’s time to rethink our traditional approach to endurance exercise. While continuous aerobic exercise has long been the go-to method, research clearly indicates that HIIT can deliver similar, if not superior, results in a shorter time frame. When it comes to improving cardiovascular health, metabolic function, and skeletal muscle performance, HIIT shines brightly.

Incorporating HIIT into your cardiovascular training regimen is the key to efficiency. With the right level of intensity and frequency, you can achieve your fitness goals in record time. And as mentioned, don’t forget about continuous aerobic exercise entirely! Both programs offer invaluable benefits to the human body. Striking a balance between the two is the ultimate ‘win-win’ approach for maximising your cardiovascular improvement and overall performance.

So, it’s time to unleash the power of both HIIT and continuous endurance exercise. Combine these dynamic approaches, and watch your fitness soar to new heights. Embrace the challenge, seize the opportunity, and conquer your goals. It’s time to GO HIIT and GO Endurance!

Check out the below further information and recommendations for both HIIT and Continuous Steady State Exercise:

HIIT: Maximising Calorie Burn and Time Efficiency

High Intensity Interval Training (HIIT) involves short bursts of intense exercise followed by periods of active recovery. This training method has gained popularity due to its ability to burn a significant amount of calories in a shorter time frame.

1. Calorie Expenditure:

HIIT is known for its ability to increase post-exercise calorie burn through excess post-exercise oxygen consumption (EPOC). The intense bursts of exercise elevate the heart rate and stimulate the metabolism, resulting in continued calorie burning even after the workout is complete. This can lead to greater weight loss and improved body composition over time [4].

2. Time Efficiency:

One of the major advantages of HIIT is its time efficiency [5]. HIIT workouts typically last between 15 to 30 minutes, making it a viable option for individuals with busy schedules. Shorter workouts are more manageable to fit into a daily routine, increasing adherence to the exercise program.

3. Cardiovascular Fitness:

HIIT enhances cardiovascular fitness by challenging the heart and lungs. The high-intensity intervals push the cardiovascular system to adapt and improve its efficiency, leading to better endurance and cardiovascular health. This can reduce the risk of cardiovascular diseases, such as heart attacks and strokes.

Recommendations for HIIT:

• Start gradually: HIIT is intense, so it is crucial to gradually increase the intensity and duration of the intervals to avoid injury.
• Frequency: Aim for 2-3 HIIT sessions per week, allowing sufficient time for recovery between workouts.
• Variety: Incorporate different exercises and intervals to keep the workouts engaging and prevent plateauing.

Continuous Steady State Cardio Training: Endurance and Fat Oxidation

Continuous Steady State Cardio Training involves maintaining a steady pace of moderate-intensity exercise for an extended duration. It is commonly associated with activities like jogging, cycling, and swimming.

1. Body Fat Reduction:

Steady State cardio training primarily relies on aerobic metabolism, utilising fat stores as a fuel source. Consistent engagement in steady state cardio exercises can lead to a gradual reduction in body fat percentage over time.

2. Endurance Building:

Long-duration cardio workouts help improve endurance by strengthening the cardiovascular system, increasing the heart’s stroke volume, and enhancing the oxygen-carrying capacity of the blood. This enables individuals to sustain physical activity for longer durations without feeling fatigued, ultimately improving overall fitness levels.

3. Mental Health Benefits:

Engaging in steady state cardio training can have positive effects on mental health. It promotes the release of endorphins, which are natural mood-boosting hormones, and helps reduce stress and anxiety. Regular aerobic exercise has also been linked to improved cognitive function and a reduced risk of depression.

Recommendations for Continuous Steady State Cardio:

• Gradual Progression: Increase the duration and intensity of your workouts gradually to prevent overuse injuries and improve fitness levels.
• Variety: Incorporate different forms of steady state cardio to target various muscle groups and keep the workouts interesting.
• Frequency: Aim for 3-5 sessions per week, depending on your fitness level and schedule availability.

In conclusion, both HIIT and continuous steady state cardio training offer unique benefits for weight loss and overall health. As highlighted, HIIT is the most effective in maximising calorie burn, improving cardiovascular health, and enhancing insulin sensitivity. On the other hand, continuous steady state cardio promotes fat oxidation, builds endurance, and has positive impacts on mental well-being.

So when it comes to the choice between HIIT and steady state cardio it will ultimately depend on individual preferences, goals, and overall fitness levels. It’s important to consider combining both types of training in a well-rounded fitness program so that it will provide a balanced approach to achieving weight loss, improving cardiovascular health, and enhancing overall well-being. This is where consulting with a fitness professional or healthcare provider can help determine the most suitable approach based on individual needs and limitations.

Please Note: The information provided in this article are the opinions and professional experience of the author and not all activities are recommended for the beginner or participants with underlying health conditions. Before following any advice or starting any fitness, health and wellbeing journey please consult with an Allied Health Professional and / or General Practitioner.

REFERENCES

1. Cardiovascular Effects and Benefits of Exercise
2. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle
3. Two weeks of high-intensity aerobic interval training increases the capacity for fat oxidation during exercise in women
4. Effectiveness of high-intensity interval training for weight loss in adults with obesity
5. HIIT (High Intensity Interval Training)

• Bio

Steve Irwin

Steve has spent the last 19 years in the Australian Fitness Industry as a Group Fitness Instructor, 1-1 Coach, State Manager, Business Owner and is currently an Educator for the Australian Institute of Fitness. A lifelong fitness enthusiast he started his working life in the Military which guided him into the fitness industry where his passion for helping others on their health and fitness journey has been realised. Steve believes that for anyone thinking about getting fit or healthy they should “just get started” as “doing something is better than doing nothing”.