Buzz
High-intensity interval training offers a tough workout in a short amount of time, which makes it seem like the more efficient, superior option. However, HIIT may not be as advantageous as we are led to believe, and steady-state cardio often proves to be the better choice. Let’s explore some key factors to consider when deciding what type of workout is best for you.
Do you need to be at your best tomorrow?
One great benefit of low-intensity steady-state (LISS) cardio is its minimal recovery demands. It can be used as a warm-up before a lifting session, as one of two workouts in a day, or as a light recovery workout on an active rest day. As long as you refuel afterward with carbs to replenish the muscle glycogen, your future workouts won’t be significantly affected.
HIIT, however, often leaves us feeling drained. If you push yourself hard enough in your HIIT session, you might end up too tired later to perform another effective workout. Depending on the specific HIIT routine, you may also experience muscle soreness initially. These factors may not be dealbreakers, but they could tip the scale toward LISS as the more favorable option.
How much time can you allocate?
HIIT is often marketed as a time-saving option, but it doesn’t always deliver on that promise. The actual amount of time you spend actively working may be minimal (just a few minutes in many cases), but remember, the reason you can push so hard is that you get ample rest periods between your sprints.
When you factor in the warm-up and cool-down, many HIIT sessions can take 20 minutes or more, which is becoming comparable to the time you would spend on a short non-HIIT cardio workout. And if you’re feeling completely wiped out after a HIIT session, recovery time adds up too. (I never jump right into the shower after any HIIT workout.)
So, if you’re choosing a workout based on the time you have, make sure to account for the full commitment. And if you're considering HIIT because you find steady cardio boring, check out these underrated cardio workouts.
Are you aiming to burn calories?
Once again, HIIT’s appeal lies in its brevity and efficiency, but its intensity is the tradeoff. While this might seem like a positive, keep in mind that the key to calorie burn is the total amount of effort you put in.
If weight loss or management is your goal, guidelines suggest 50 to 60 minutes of exercise on most days. HIIT alone won’t get you there, especially if you also want the energy for other activities, like the two weekly strength training sessions that are also recommended. A blend of HIIT and steady-state cardio might be the perfect combination.
Are you an athlete?
If your goal is to run a fast 5K or improve your performance on the basketball court or soccer field, steady-state cardio can be helpful, but it can’t be your only form of exercise.
HIIT and other forms of interval training will have you gasping for air, flooding your muscles with oxygen during those all-out efforts. This type of workout significantly boosts your VO2max, which measures your cardiovascular fitness. Intervals should be a part of your training routine alongside other forms of cardio, but they should never be neglected.
Are you focusing on blood sugar control?
During high-intensity efforts, your muscles demand nutrients, particularly glucose. As a result, regular exercise enhances your body's ability to process blood sugar and lowers insulin resistance, which is a key factor in type 2 diabetes and pre-diabetes.
Intervals, including HIIT, are a fantastic method for those looking to improve how their body uses glucose. Paradoxically, HIIT can sometimes be simpler to start than steady-state cardio, since it only requires short bursts of effort followed by rest. While steady-state cardio (yes, walking counts) should still be included in your routine, HIIT is an excellent complement.
