HIIT vs LISS - what they mean and which you should do for fat loss
By Elaine Delaney, Personal Trainer
Which burns more body fat, jogging at a slow steady pace for an hour or a high intensity 20 minute workout? The great debate continues to circulate the fitness industry as to the best method to reduce body fat.
There are various cardiovascular and endurance types of training, which will burn body fat at different rates. Today I will discuss the difference between HIIT and LISS training and which one provides the greatest benefits.
What is HIIT and LISS training?
HIIT training or High Intensity Interval Training has become one of the latest trends in the fitness industry and due to the extensive research conducted it is evident why. HIIT training is based on the concept of working at a high intensity for a period of time followed by a rest period for example a 30 second sprint followed by a 30 second slow jog or a 45 second uphill cycle followed by a 2 minute cycle at moderate pace. The duration of work and rest can vary from person to person or athlete to athlete. It requires the individual to work at 90-100% of their maximum effort.
LISS training or Low Intensity Steady State consists of low intensity exercises where the pace is consistent for the duration of the exercise for example jogging around the park or swimming at a slow pace. It requires the individual to work at approximately 60% of their maximum effort. It encourages the body to utilise fat stores. LISS is often performed for 30-60 minutes, twice or more a week.
Benefits of HIIT and LISS?
HIIT and LISS have many benefits including the following:
Benefits of HIIT:
· Quick workout
· Exercise can be challenging and varied
· Helps to build muscle
· Rest to work ratio can vary
Benefits of LISS:
· Low impact on joints
· Can completed more frequently
· Less fatiguing on the body
· Low cost and accessible
How to get the best from your workout?
As a beginner to exercise, HIIT training can be incorporated into part of your workout whilst those who are more experienced can incorporate HIIT into a full training session. HIIT can be utilised to set goals and to monitor your progression for example the rest period can be reduced or the level of intensity can be increase.
LISS training can be used as part of recovery program after an intense workout or part of a general workout. Most beginners to exercise can complete LISS training and over time the percentage of maximal effort will increase as will the distance achieved. LISS also promotes blood flow and can improve the clearance of lactic acid.
HIIT training and LISS training should be utilised together to achieve the best results. Try incorporating a minimum of 2 x 30 minutes HIIT training sessions and aim to include 2-3 x 35-40 minutes of LISS training sessions per week.
(If you are a beginner to exercise or have been diagnosed with a medical condition it is recommend you seek clearance from your doctor prior to engaging in exercise especially those of a high intensity nature.)
Types of HIIT
Tabata training is the most common form of HIIT training, originally developed in Japan based on the concept of 20 seconds of high intensity training/maximum effort with a 10 second break for 8 rounds. The exercise selection can be the same exercise for 8 rounds, however a combination of exercise can be used for example plank and a jack-knife, jumping squat and lunge, medicine ball slams and push ups. The exercise can occur in any order i.e. 4 sets of squats followed by 4 sets of lunges or the exercise can change after each set.
The Golden Question, which burn more fat?
Have ever completed a full workout feel almost jelly like, you try to walk but if feels almost impossible? Now compare this feeling to how you feel after you have run a few kilometres at a low intensity. The reality of the situation is the level of fatigue experienced by the whole body workout is at a different ends of the scale in comparison to the jog. One of the reasons is you have utilised more muscles in a whole body workout in comparison to a jog. This is the first reason why HIIT training will burn more energy than LISS training. The second reason, the body requires more oxygen during high intensity workouts and the recovery phase. This is often referred to the `after burn’. This phase can last between 15 minutes and 48 hours. The body will continue to utilise/burn energy until the body has recovered. HIIT training will also increase your metabolism over time.
A study by Japanese scientist Dr. Izumi Tabata, discovered that high intensity training improved VO2 max (or your maximal oxygen consumption) by approximately 14%, while anaerobic capacity improved by 28%. These effects will help you burn those extra pounds of stubborn fat and help build lean muscle. The concept of HIIT training and tabata requires maximum effort from the individual, elevating heart rate thus improving metabolism.
The Bottom Line
So remember, the simple solution to reduce body fat is the energy/food you consume must be less than the energy you use throughout the day otherwise weight gain is enviable. Whether its HIIT training or LISS training you enjoy both have endless benefits for your health and wellbeing. So kick start your 2015 with some daily exercise and enjoy the benefits!
Hi all, my name is Elaine Delaney co-founder of Euphoria Fitness Sydney.
I hold qualifications in health promotion, physiology and fitness. Since a young age, sports and fitness have been my passion and now I want to utilise this knowledge and experience to help other achieve their health and fitness goals.
My philosophy is life is small changes in your lifestyle can have a massive impact on your health. The key to achieving optimal health is good nutrition and exercise. In modern day society your fitness regime requires flexibility and commitment.
Euphoria Fitness provides specialised one to one or group personal training, for more information on the service provided simply use the contact details below.
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