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Both can improve your cardio fitness, but with different pros and cons.
That said, you dont have to exclusively opt for one over the other.
In fact, including both in your workout schedule may help you reap the most cardio benefits.
a registered dietitian nutritionist, certified personal trainer, and owner ofCatalyst Performance Labin Finksburg, Maryland
Heres everything you oughta know about HIIT versus LISS, plus sample workouts for each.
The basic formula for calculating your maximum heart rate is 220 minus your age.
You may also find you reach your goals more quickly with HIIT.
It builds cardiovascular fitness faster than LISS due to the intensity of the workouts, Padula Burke says.
The alternation between work and rest can also help the workout go by even faster.
Its important to balance HIIT with adequate recovery and ensure youre not overtraining, Belluomo says.
Some beginners may also find HIIT less accessible because of its intensity.
Your maximum effort may not be the same as a friends maximum effort, which is perfectly okay.)
With HIIT, you also launch the risk ofovertraining.
a registered dietitian nutritionist, certified personal trainer, and owner ofCatalyst Performance Labin Finksburg, Maryland
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While HIIT can certainly benefit your cardio, it shouldnt be the only tool in your workout repertoire.
However,LISScan also take the form of biking, hiking, dance fitness classes, or swimming.
LISS is slow and steady, but that may mean you reach your goals somewhat more slowly, too.
If youre short on time, LISS can also be harder to fit into your schedule.
Plus, doing the same exercise repeatedly in the long-term can lead to afitness plateau.
Consider also including muscle-strengthening activities like working out withresistance bandsor weights.
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