Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective- Thomas DeLauer

Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective- Thomas DeLauer

Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective- Thomas DeLauer

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this is the Internet’s official high intensity interval training versus low intensity steady-state cardio video I’m gonna give you the breakdown between hit and lists and help you understand which one is better for you and which one is better overall so we have this constant competition going between the two and quite honestly it’s a little bit aggravating because to be fully transparent with you I think anyone that’s getting out there and getting active and starting to change their life for the better is doing something great and we can’t constantly discount people that are doing hit or doing lists if they’re out there and they’re doing something and they’re trying to get healthier kudos to them but let’s break down the science let’s break down the research and let’s understand the physiology of what’s actually happening in the body the first one that I want to look at is list low intensity steady-state cardio this is the cardio that you know this is the cardio that you’re probably already familiar with it’s the kind that you did in PE class when you’re running around the track low intensity steady-state cardio is usually categorized by being in like a 50 to 65% of your maximum heart rate range okay now what that means is that you’re not at a very high intensity you’re at just enough to be breathing heavily probably can carry on a conversation maybe running on the treadmill running around the track for 20 30 40 50 60 up at two hours whatever okay you’re just running you’re getting activity going it could be elliptical it could be stationary bike that’s just low intensity steady-state cardio now what ends up happening is during low intensity steady-state cardio you’re burning more fat as a fuel source it doesn’t literally mean that you’re burning more fat overall it just means that your body burns fat as a fuel source now talked about this in other videos where I’m trying to make this general because it’s the Internet’s only hit versus less video all right when you are working in a lower capacity like that you’re working at a lower capacity you’re in a situation where your body can utilize fat as a fuel source you see how it works is when you’re breathing oxygen that oxygen comes in and oxygen combines with fat to create energy but it can only do this at a low speed once you start going faster and you’re not low intensity anymore your body can’t keep up you see it’s a very slow process of breathing in air extracting the oxygen come finding it with fat and actually creating energy once you start excelling past that and you start going into high intensity interval stuff you’re going into a whole different system because your body can’t keep up so it has to start using carbs instead of oxygen plus fat we’ll get to that in a second so that’s why advocates of the low intensity steady-state cardio are always saying that list is better because they’re saying well you’re in this fat-burning zone you’re in the fat-burning zone that’s allowing you to just use fat as a fuel source if you’ve been to the gym and you’ve seen those little charts that they have they say like a robic zone fat-burning zone high-intensity zone all that that’s exactly what they’re talking about so the cool thing is you burn more calories from fat the hard part is because it’s low intensity the overall net calories that you’re burning are significantly less because you’re not working at a high intensity so although the percentage of calories from fat are higher the net calories are less so now we get into talking about high-intensity interval training high-intensity interval training is categorized as doing something like 10 to 60 second bursts and then allowing yourself to recover now I did another video on high-intensity interval training talking about how you really need to be recovering all the way that’s a story for another day okay basically you’re doing sprints then you’re recovering then you’re doing another short sprint you’re recovering again can be running can be biking can be elliptical it can be any of that still just the kind of activity you’re doing the whole idea is you’re trying to get yourself to like 80 90 95 percent of your maximum heart rate so that your body has no choice but to start using cars as a fuel source and here’s where competition starts the low intensity steady-state cardio people compete with the hit people because they say that hit is bad because you’re not activating fat you’re activating carbs well what good does that do you well that’s not what matters here with high-intensity interval training the magic comes from the central nervous system stimulation your CNS you’re working your body so hard that you’re triggering a metabolic response and kicking your body into this high state of recovery that takes calories later on there’s something known as post exercise oxygen debt okay and basically it means after a hard workout like high-intensity interval training you’re in oxygen debt okay your body has to take time and it has to recover to get your body back to homeostasis as far as energy reserves go that takes energy so the nice thing about high-intensity interval training is you can have a short workout that allows you to still burn calories later on throughout the day because of the recovery but here’s the caveat it’s not sustainable you can’t always do hit forever it’s hard on the body it’s a central nervous system crazy smorgasbord of just chaos and you can’t recover from that day in and day out quite honestly comes back the old theory of relativity you’re not taking it to the grave with you when you’re dead you’re dead so whether you wore out your body in short amounts of time doing high-intensity interval training or you bored yourself to death doing low intensity steady-state cardio the fact is at the end of the day it’s all kind of relative how quickly do you want to get there what means do you want to use to get there etc etc the other thing that you have to look at with high-intensity interval training it’s because you’re stimulating the central nervous system you’re constantly putting stress on your glucocorticoids you’re putting stress on your adrenals this could trigger more fat accumulation later on excess cortisol from the stress from hit could make it so that you’re releasing glucose into the system later on throughout the day that’s contributing to overall abdominal fat so now we have to get in to how we look at the two of them so there’s one particular study that I thought was interesting it took a look at hit versus lists and quite honestly ended up favoring hit but the study was a little bit odd because of how it looked at it it took a look at subjects that were doing four intervals of four minute runs at 90% of their max heartrate so pretty long intervals but what they found was that there was a 6 to 15% increase in overall metabolism for a short period of time after the workout and ultimately resulting in more fat loss than the low intensity steady-state but what they didn’t measure was the sustainability in how long they could do that there are a lot of studies that show that although hit is very effective at getting you quick fat loss gains it plateaus very fast whereas low intensity steady-state allows you to burn fat for longer periods of time sometimes even over a lifetime again it’s kind of where it comes back down to relativity so now I want to do a comparison between the two and look at both so now we go back to again the fact that hit is gonna burn more calories throughout the course of the day but since the Recovery’s not there you can’t do it as many times per week then we look at lists where lists you don’t burn as many calories but the calories that you do burn are allocated more so from fat calories so just like with the hit cardio we burn out faster because we burn out our nervous system well lists we end up burning out over time because a lot of times we’re doing repetitive motions that’s the biggest problem with lists in my opinion is we’re going out for a run we don’t think of lists as heart rate we think of lists as just consistent or running or consistent movement so we go out for a run we move the hip flexors in the same motion for two hours and we wear down our hip flexors eventually we beat ourselves up just like we would with hit low intensity steady-state cardio shouldn’t always be just one motion it should be throughout an entirety of different motions and that’s where the paradigm needs to shift I’ll come back to that in a second okay then we have to remember what I just talked about when we talk about the hit triggering that hormone response okay triggering stress and cortisol and list being a little bit less on that allowing to do it a little bit more often so where does this leave us because right now we’re neck-and-neck right well here’s my thoughts on high-intensity interval training should replace weight training on specific days so if it’s a day where you’re I’m gonna toss up between going to the gym and lifting weights or doing some cardio you should do your hit okay if you’re having a day where you’re specifically wanting to do some cardio you should do your low intensity steady-state treat your low intensity steady-state as a recovery day but don’t be totally biased one way or the other I am a huge fan of doing hit on a day where maybe I was gonna go in and do some kind of weight training but I felt like I was just a little stiff and didn’t want to go through the range of motion so I go and I do some hit and I feel like I got the same metabolic response that I would from weight training and it’s true you’re using the same energy substrates you’re using carbohydrates with hit you’re using carbohydrates with weight training so you’re kind of just potato potato at that rate but you can’t substitute hit for list because they’re two totally different worlds lists should be on your recovery days okay hit is not gonna allow your recovery period you’re doing the opposite you’re putting yourself into this hole of the lack of recovery so if you’re having a day where you want a day off to just do cardio just do your dang cardio go for a run for a jog go on the bike do something enjoy it embrace it don’t let the hit people totally tell you it’s wrong but don’t ever substitute a hit day for a list day there’s two totally different worlds and that’s what we honestly have to remember now my advice for you when you’re doing low intensity workouts low intensity cardio is change it up don’t just run go run for ten minutes at that heart rate then hit the bike for ten minutes then do the rowing machine for ten minutes you’ll want to change it up so you’re not putting your muscles to the same repetitive motion otherwise you’re gonna run yourself into the ground the same way that you would with hit so at the end of the day think of it as two totally different worlds okay hit is weight training cardio is cardio but cardio is also getting out and just enjoying life so we can’t say that one is bad or one is good two totally different worlds and at the end of the day just break down your routines that list is your recovery days and hit is still a training day as always keep it locked in here on my videos if you have ideas for future videos on this topic or any kind of workout routines or anything like that let me know in the comment section below I’ll see you soon

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Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective- Thomas DeLauer

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Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective- Thomas DeLauer… This is the internet’s official high intensity interval training versus low intensity steady state cardio video. I’m going to give you the breakdown between HIIT and LISS and help you understand which one is better for you and which one is better overall. So we have this constant competition going between the two and quite honestly, it’s a little bit aggravating because to be fully transparent with you, I think that anyone that’s getting out there and getting active and starting to change their life for the better is doing something great and we can’t constantly discount people that are doing HIIT or doing LISS. If they’re out there and they’re doing something and they’re trying to get healthier, kudos to them, but let’s break down the science, let’s break down the research, and let’s understand the physiology of what’s actually happening in the body.

The first one that I want to look at is LISS, low intensity steady state cardio. This is the cardio that you know. This is the cardio that you’re probably already familiar with. It’s the kind that you did in PE class when you’re running around the track. Low intensity steady state cardio is usually categorized by being in like a 50 to 65% of your maximum heart rate range. Now what that means is that you’re not at a very high intensity. You’re at just enough to be breathing heavily, probably can carry on a conversation, maybe running on the treadmill, running around the track for 20, 30, 40, 50, 60, up to two hours, whatever. You’re just running, you’re getting activity going. It could be elliptical, it could be stationary bike. That’s just low intensity steady state cardio. Now what ends up happening is during low intensity steady state cardio, you’re burning more fat as a fuel source. It doesn’t literally mean that you’re burning more fat overall. It just means that your body burns fat as a fuel source.

Now I’ve talked about this in other videos but I’m trying to make this general because it’s the internet’s only HIIT versus LISS video. When you are working in a lower capacity like that, you’re working at a lower capacity, you’re in a situation where your body can utilize fat as a fuel source. You see, how it works is when you’re breathing oxygen, that oxygen comes in and oxygen combines with fat to create energy, but it can only do this at a low speed. Once you start going faster and you’re not low intensity anymore, your body can’t keep up. You see, it’s a very slow process of breathing in air, extracting the oxygen, combining it with fat, and actually creating energy. Once you start and you start going into high intensity interval stuff, you’re going into a whole different system because your body can’t keep up, so it has to start using carbs instead of oxygen plus fat. We’ll get to that in a second. So that’s why advocates of the low intensity steady state cardio are always saying that LISS is better, because they’re saying, “Well, you’re in this fat burning zone. You’re in the fat burning zone that’s allowing you to just use fat as a fuel source.” If you’ve been to the gym and you’ve seen those little charts that they have, they say aerobic zone, fat burning zone, high intensity zone, all that? That’s exactly what they’re talking about.

References:
1)Helgerud J , et al. (n.d.). Aerobic high-intensity intervals improve VO2max more than moderate training. – PubMed – NCBI. Retrieved from

2)

3)LISS Cardio vs. HIIT: Which Is Better For Burning Fat? (2018, April 6). Retrieved from

4)HIIT Cardio or LISS: Maximising Fat Loss and Preserving Muscle. (n.d.). Retrieved from

5) %20folder/HIITvsCardio.html

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