HIIT or LISS for fat loss, what is better?

By | July 5, 2018

For a long time, cardiovascular training has always been referred to as a way to improve the combustion of fats. When we talk about cardio, there are countless people who associate it with performing an exercise such as running for a long period of time at a minimum or moderate intensity so that it can be effective.

However, we know that this is not the only way to perform cardio and during the last weeks we have made different rvxadryl articles in which HIIT is talked about and how this could lead us to have the desired body if practiced on a regular basis.

Despite this, there is still a large number of people who have doubts and do not know whether to decide to continue doing the usual cardio or start training at high intensity at intervals to get a caloric deficit.

To answer the question about which would be better, if the HIIT or LISS for the fat burning, first you have to evaluate what each training consists of and from that draw different conclusions.
HIIT: High Intensity Interval Training

As you can see by its name, the HIIT is a training in which we will introduce movements at high intensity every certain time.

Practically consists of performing a session of 20 minutes maximum in which we will do a cardiovascular exercise, combining high intensities in short periods of time with moderate intensities of time somewhat extended to achieve a recovery. During peaks of maximum effort it is important to ensure that the heart rate reaches up to 90% of its maximum capacity (hence the fact that the intervals are shorter), while in the peaks of recovery, the heart rate must not exceed 60% of your maximum capacity with the exercise.

As already mentioned in the article, the HIIT stands out because when training at much higher intensities, the caloric expenditure is usually equal to or even higher than that of a common cardio training, despite the short duration of the overall training .

Due to the hormonal changes that occur with the practice of HIIT and of course, it is a much more comprehensive training, it is recommended mainly for more experienced athletes seeking to achieve relatively low body fat levels. Unlike traditional cardio, HIIT is able to preserve muscle mass, which makes it excellent for muscle definition without having to worry about excessive muscle loss during this stage.

The reason why HIIT is so effective is that in addition to the hormonal changes that lead to greater fat loss, it is also causing an increase in metabolism due to the effect of COPD (excess post-exercise oxygen) that forces organism to consume more oxygen and therefore spend more energy in transforming that oxygen into carbon dioxide. At the same time, with this effect, a greater caloric intake is achieved by replenishing muscle glycogen, oxygenating the blood and regulating body temperature.

The EPOC effect can last up to a maximum of 36 hours, so before returning to a HIIT training, it is always necessary to wait at least 24 hours, so that it would be more appropriate to carry out a session with one day in between, for example Monday, Wednesday and Friday after finishing weight training.
LISS: Low intensity and long duration training
The LISS or Low Intensity Steady State is the cardio of a lifetime and consists of performing a long-term aerobic training, keeping the heart rate slightly elevated (around 60-70%, which is known as the fat burning zone) in a way that the session can be extended up to a maximum of 60 minutes and a minimum of 45.

The LISS stands out for its relative ease to perform, that is, by not excessively increasing the heart rate, it can be carried out by anyone, both experts and beginners to make way for fat burning. There are many aerobic exercises that can lead to the increase of FC within the specific area, such as jogging, swimming, riding a bicycle, getting on the elliptical, rowing, etc.

Although with the LISS the caloric expenditure is much less in comparison with the HIIT, the truth is that with the first, greater fat oxidation is achieved, since a large percentage of the energies are obtained through the adipose tissue and not the glycogen muscular. As it is not a demanding training, it can be done up to five times a week without any problem.

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