You may have heard of HIIT workouts, but have you heard of LISS workouts, one of the latest fitness trends in 2018?
Reinhard Van Niekerl, National Product manager at Planet Fitness, shares some insights regarding the latest training trends and benefits of each – which should you be doing?
What is HIIT?
HIIT, also referred to as high-intensity interval training, is a training technique in which you work at your maximum capacity, through a range of short and intense bursts of exercises, with short or active recovery periods in between.
HIIT drives your heart rate up and keeps you operating in an anaerobic threshold zone, which results in a high fat and calorie burn during a workout.
Your body operates within the three metabolic energy pathways which are better known as the phosphagen system, glycolysis and the aerobic system.
High-intensity exercises require higher levels of oxygen to recover. Excess post-exercise oxygen consumption (EPOC) is the amount of oxygen required to restore your body to its normal, resting level of metabolic function. This explains why your body will continue to burn calories long after you’ve finished a HIIT workout.
The benefits of HIIT
- Burns more calories in a shorter time
- Keeps metabolic rate higher for hours after your workout
- Increases fitness levels
- Assists weight loss
- Assists muscle toning
- Improves oxygen consumption
- Can reduce resting heart rate and blood pressure
- Can reduce blood sugar levels
What is LISS?
LISS, also referred to as low-intensity steady-state training, is any form of low intensity exercise – like walking or cycling – in which you maintain the same workout intensity for a minimum of 45 minutes.
During a LISS workout, your heart rate should stay between 50 to 65% of your maximum heart rate.
Your body will mostly rely on the aerobic energy system to fuel the workout, resulting in more oxygen being available to the body. Since oxygen is needed in order to break down fat, the more oxygen you can give your body, the better potential you have of burning fat during the workout.
The benefits of LISS
- Assists with building fitness levels
- Assists with higher levels of fat burning and weight management
- Places less impact on your body and can be repeated more frequently during the week
- Easy to stick to and set a routine
- Involves recreational activities, such as going for family walks or social runs
- Great for recovery, as it increases blood flow to damaged muscles and reduces post workout stiffness
- Caters for all fitness levels
- Reduces stress levels
- Reduces the risk of cardiovascular diseases
Which workout will suit you?
HIIT workouts are great if you enjoy working up a good sweat and have limited time in which to do it. It means giving it your all for about 10 to 20 minutes of distraction-free workout time.
During a busy period at work, a few HIIT workouts could be what keep you in shape.
LISS workouts are great for those days when you have more time (over weekends for example) and want to exercise in a more leisurely fashion. This could include going for a long walk or hike with friends and family.
If you enjoy both, HIIT and LIIS have great benefits and could be incorporated into your workout routine. Whatever you do, find a workout or two you enjoy. After all, it’s easier to stick to a routine you actually like.
Source: Planet Fitness
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