Cardio For Fat Loss: High Intensity Interval Training Cardio Vs Low Intensity Steady State
HIIT vs LISS
We tend to see a lot of people doing hours and hours a week of LISS and according to calculations they should be losing pounds, but they can’t lose anything because your metabolism adjusts to low intensity exercise. It just doesn’t cut it because it’s just a calorie burn at that time, not 24 hour energy expenditure. If you do LISS all the time, you’re basically trading calories in and calories out and you can cut these same calories through diet and still get the same effects.
Best way to go about it is mix up the two when people reach a point they can physically do each + weight work.
My “short answer” for this question is to use it when you have a deconditioned or obese client for whom more intense aerobic training is contra-indicated. As LaRue mentioned, long distance is relative, but many clients can get a better sense of “making progress” when they find that they can walk further as they train.
Hi Shawn. I’m a huge proponent of higher intensity, interval type training. However, with that being said, there is still a place for slow, distance type training. When I’m working with a de-conditioned client, someone who is overweight, or a beginner, I will often begin the aerobic component of their exercise program with slower distance type training. Keeping in mind that in our industry the concept of “relativity” is EXTREMELY important, “distance” training is relative to your specific client. So for example, simply walking 3-blocks may be “distance training” for an obese client. The key is to progressively overload the client in a safe and effective way, so if my client comes to me in such a shape that a slow walk presents a “challenge” for them, then I see them as definitely a candidate for a slow, distance training regimen to get them started in the right direction.
I hope this helps you.
Shawn, I’d be curious to know who the client is, however, it seems that this is a question related to fuel utilization during exercising.
I am sure you are familiar with the respiratory exchange ratio (RER) which is represented by R. When R is 0.7 100% of the fuel to produce ATP comes from fat. R is 0.7 at rest. When R is equal to 1.00 100% of fuel required to produce ATP comes from carbohydrates.
It is important to remember how many calories are burned during a bout of exercise as opposed to how much fat an individual burns during a bout of exercise.
You might find it advantageous to get a really good university level textbook to read up on RER as well as EPOC (excess post oxygen consumpton) to see why training at higher intensities will promote greater reduction is body fat as opposed to long, slow distance training.
Hope this helps.