HIIT or LISS: Which One Will Get Me Better Results?

While we all know that getting in daily exercise is important to everyone, there is much debate about what kind of exercise is best for us, especially with cardio training. There are two popular forms of cardio HIIT (High Intensity Interval Training) and LISS (Low Intensity Steady State Cardio). Each has their own pros and cons, so if you are wondering whether to do HIIT or LISS, here is what you should know.

Is HIIT or LISS Better For Me?

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LISS – Low Intensity Steady State Cardio

LISS or Low Intensity Steady State Cardio, is a form of aerobic (“with oxygen”) exercise. This means that improves your oxygen intake. LISS is typically performed for 30-60 minutes at a steady pace with limited changes in speed or intensity. It is referred to as low intensity as you usually only hit 45-65% of your estimated maximum heart rate.

Advantages

If you are comparing HIIT or LISS, LISS is advantageous in a number of areas.

Less demanding on the body

Because it is low intensity, it is less demanding on the body. It is also easier on the joints, tendons and ligaments.

Less injury risk

It also means that the risk of injury is also much lower than other alternative forms. You are moving at a steadier pace so you are not pushing yourself too hard, with can be hard on the body.

Better at initial fat burn

One of the best benefits of LISS is that it is better at fat burning than HIIT, initially. You use the fat stored in your body as the primary source of energy as opposed to glycogen. This is why when people start doing LISS, they see great results.

Disadvantages

However, there are some downfalls that might mean turning to other forms of cardio for the results that you want.

Longer sessions

While the sessions themselves are not as taxing as HIIT, this means that your workouts will be much longer; you are not using as much energy as fast. If you are busy or don’t have much time, LISS may not be the best option for you.

Less motivated to workout

Following on from that, because the sessions are longer, you may be less motivated to actually get started in the first place.

Only burns calories during the workout

Another downfall of LISS is that you only burn calories while you are doing the workout. Unfortunately, once your session is done, you will not continue to burn calories afterwards.

The body adapts quickly to LISS

While I mentioned that LISS is great for fat burning initially, the keyword here was initially. This is because your body will quickly adapt to your LISS workouts, meaning that the once-great results you may have seen at the start will not last long.

HIIT – High Intensity Interval Training

On the other hand of the spectrum is HIIT aka High Intensity Interval Training. HIIT has become a buzzword in the fitness industry, gaining momentum in popularity.

HIIT consists of shorter more intense sessions of 10-60 seconds of work. This is alternated with rest or light activity time (this is where the interval part of the name comes in). HIIT brings your heart rate up to 70-90% of your maximum heart rate.

Unlike LISS, HIIT is anaerobic (“without oxygen”) exercise because your body uses more oxygen than it can be supplied. This why with HIIT, you will run out of breath more quickly and your muscles will burn (caused by the buildup of lactic acid in the muscles). The rest periods in HIIT are important because it allows your body to clear the lactic acid and rebuild oxygen levels.

Advantages

Here are some advantages of high intensity interval training that may help you decide between HIIT or LISS.

Shorter sessions

If you are deciding between HIIT or LISS, the time factor may be a big key to consider. HIIT sessions are much shorter and more time efficient than LISS sessions. This is because the intensity levels are higher so you will become fatigued quite quickly.

Excess Post-Exercise Oxygen Consumption (EPOC)

Unlike with LISS, HIIT workouts help keep your body burning calories long after your session is done because of EPOC. EPOC, or Excess Post-Exercise Oxygen Consumption, refers to the amount of oxygen required to return the body to its normal metabolic level (called homeostasis).

The body has to work hard to rebuild the oxygen levels up that it lost during the session, which is why you continue to burn calories and fat post-workout, even for up to 24 hours.

Better for long-term fat loss

While people see great results with LISS at the start, HIIT is better for long-term fat loss results.

Helps with muscle retention

One reason why people tend to avoid cardio is that they do not want to lose muscle. HIIT helps with retaining muscle because it includes weight training and movements that activate the muscles the same way that strength training does.

Disadvantages

More demanding on the body

Due to the high intensity nature of HIIT, you do place a lot more stress on the body. This also means that there is an increased risk of injury.

Longer recovery time

It does take longer to recover from a HIIT workout so due to the physical demands, it can be challenging to complete HIIT workout every single day so you will have to find alternate workouts in between to give your body a break.

Can be intimidating for beginners

It can be intimidating for new people to give it a go at first. It does look intense because it is intense but also very rewarding!

So Should I Choose HIIT or LISS?

The final answer does depend on your preference and lifestyle. If you find yourself skipping workouts because you’re dreading the hour-long jog, then try giving HIIT a go. If you hate the intensity of HIIT, then turn to LISS. A good idea, however, would be to do both on alternate days and rotate between the two so that you can reap the benefits of each.

Jefit is a gym workout app that helps all gym goers and athletes keep track of their fitness goals. Not only does it give you the ability to update and share your workout log with the supportive community, it has the largest exercise library that covers both weight training and cardio.

How Many Times a Week Should You Workout?

How Many Times a Week Should You Workout

There are a lot of questions when it comes to the fitness industry — one of them is “how many times a week should you workout?” While it is important to be active every day – even if it is just for a short walk – sometimes, it can be hard to make it to the gym all the time. So if you are wondering how many times a week should you workout, there is no right or wrong answer. It depends on the individual and his or her routine. However, your exercise program needs to be adjusted accordingly, while also taking into account your fitness goals.

Basic guidelines

You should always prioritize your rest and recovery days to give your body a break. It is important that you do not exercise or train every single day without rest. Contrary to belief, it does not help you reach your fitness goals faster. In fact, it could slow you down. You could overtrain and injure yourself.

However, you shouldn’t just workout once a week; you should be moving every day. Doing so will keep you fit and healthy. Also, if you want to make progress, then you cannot space your workouts too far apart. When you train, you make progress and in between your next session, you go back to the level you were before. This is why you need to continuously train. You need something to work and build from.

How many times a week should you workout if your focus is on fat loss?

If your fitness goal is to lose fat, then 3-4 times a week in the gym is ideal. You should do a mixture of strength and cardio training.

Cardio helps to keep your heart healthy and keep fat levels down. HIIT (High Intensity Interval Training) is particularly great for fat loss though you can do what cardio you enjoy the most. You can do aerobics, use the elliptical machine, bike, try boxing, and even the jump rope.

It is also crucial that you also add strength training to your workout. People tend to neglect weight training when they are trying to cut fat but in fact, it can really make a difference in your progress.

Muscle actually increases your metabolic rate, meaning that you will burn more calories.

How many times a week should you workout if your focus is on gaining muscle?

If you focus on strength training and want to gain more muscle, then try hitting the gym 4-5 times a week. This will involve heavy lifting so it is important not to train the same muscle group more than two times in a row. Doing so will overload the muscle and you will risk injuring yourself, which can set you back even more. The usual regime that people follow is to isolate each muscle group per day. This way, you are not training the same muscles in a row, giving yourself time to recover.

Some group splits that you can follow include: legs, glutes, chest, back, shoulders, arms, and abs.

Can’t make it 4-5 times a week at the gym? Try combining some muscle groups in one day such as chest and shoulders.

What if you can only go to the gym 1-2 times a week?

If you can only go to the gym once or twice a week, you can still reduce the risk of heart and/or cardiovascular disease. But you will need to hit your total weekly recommended exercise time. This is about 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.

So make sure that you keep your heart rate up the entire time (HIIT can help). Don’t forget about strength training as well. Try to fit in a full-body workout to make up for the other days.

But it is also important to remember that you need to fit exercise in every day. So even if you can’t make it to the gym, make sure you are going for a walk and moving as much as possible in your everydayy life

Also note that if you want to really progress and reach fitness goals, it will be difficult to do with only 1-2 times of training. Consistency is key.

What to do on recovery days?

Recovery days doesn’t mean you should sit all day and not do anything. You can still do some light sessions to help with your recovery. This may include stretching, foam rolling, or even some light cardio.

Make sure that you move every day, even during recovery. Another point to remember is to sleep.

It doesn’t matter how many times you workout in a week if you do not get your beauty sleep. Getting good quality sleep means that you are giving your body that time to rest. Without adequate sleep, you don’t have the chance to repair damaged muscle fibers. Also, without it, your next training session will feel a lot harder than if you’re well-rested.

Exercise with Jefit

Jefit is a gym workout app that helps all gym goers and athletes keep on track with their fitness goals. It has an extensive exercise library database, as well as the ability to update and share your workout log. Use Jefit to find new exercises to change up your workout routine, whether you are looking to gain muscle, cut fat, get fitter or build strength.

How Many Times a Week Should You Workout

All You Need to Know for Effective Fat Loss

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If you want to lose body fat, you’re not alone. However, effective fat loss can seem impossible at times, especially if you try to overcomplicate things. Many magazines, articles, Instagram “experts” and YouTubers like to share their opinions on the matter, and this can make it seem even more complicated. Below, you’ll find four simple things that you need to remember for effective fat loss. Stick to them, and it’ll work for you too.

Find a Type Of Exercise You Enjoy

Exercise is important but not the most important aspect of fat loss, believe it or not. However, it can help, and a ton of additional benefits come with it, too. Finding a type of exercise you enjoy will make it so much easier. Switch it up and just have fun. 

Get Your NEAT Up 

Non-exercise activity thermogenesis, or NEAT, is the energy your body uses for movement other than exercise. Len Kravitz, PhD, defines NEAT as “the energy expenditure of daily activities such as sitting, standing, walking, and talking – all activities that are not considered planned physical activity of a person’s daily life.” It is basically the “micro” exercise you do each day while going about your daily activities. By walking more and aiming to be more active day to day, it will, collectively, make a big difference.

In one research study it was determined that lean subjects (higher NEAT level) expend approximately 350 more calories a day (i.e. walking and standing) when compared to obese subjects (lower NEAT level). That amount of calories over the course of one year (with all other factors being equal) would equate to a weight-loss of 36.5 pounds!

Control Sleep and Stress 

Sleep and stress play a huge role in fat loss. Make sure you’re getting a minimum of 8 hours a night, and keep your stress levels under control. Look after yourself and get into a routine with it. A study published in the Canadian Medical Association Journal showed that individuals who got less than 5.5 hours of sleep each night lost 60 percent more lean muscle that those who got adequate sleep.

Eat a Balanced Diet 

The most important aspect of fat loss is how you eat. You don’t have to be perfect, but you do have to be consistent. Fad diets should be avoided, and instead, a balanced, healthy eating approach should be taken.

Workout with Jefit

Jefit is a workout log app that helps you meet your fitness goals. By providing an extensive exercise library, you can pick and choose your workouts according to your goals. You can also join our members-only Facebook group where you can connect and interact with your fellow Jefit members. Share your successes, stories, advice, and tips so you learn and grow together. Stay Strong!

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