In this digital age of using acronyms instead of real words, I find myself heading on over to google to type in “what does … stand for” more often than not. Fitness industry terms are no different. Popular cardio acronyms such as HIIT and LISS, are being thrown around more and more lately thanks to fitness personalities such as Kayla Itsines and her super popular Sweat with Kayla app. Although for someone just starting out, it may all seem a bit overwhelming.
For many people who just want to get fitter and don’t want to stuff around with fancy terms, I thought I’d break it down for you here today. Deciding to get fit was the first step. Now deciding on how to get fit is the next, and sometimes it can be the more daunting one.
Cardio or weights? Learn a discipline such a karate or boxing, or take it slow and Zumba in the comfort of your living room? Over the next few weeks I’ll delve in each option a little, in order to help you find what will work best for you and your goals.
Today I’ll be explaining what HIIT and LISS stand for and how this cardio approach may help you reach your fitness goals.
HIIT – High Intensity Interval Training
High Intensity Interval Training involves alternating between very intense bouts of exercise and low intensity exercise. For example, sprinting for 30 seconds, then walking for 60 seconds is what high intensity interval training is all about. HIIT can be used both anaerobically (in the gym with weights) and aerobically with cardio. An example of a HIIT workout is as follows.
Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour. Effective energy use – HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods.
LISS – Low Intensity Steady State
LISS stands for Low Intensity Steady State cardio. As it’s name suggests, it is any form of low intensity cardio. This is where you maintain the same pace for a set period of time. Being completely different to HIIT, which focuses on quick bursts of cardio followed by a rest period.
People who choose to avoid LISS are missing out many benefits. It can be a stress buffer, fat burner, and great for cardiovascular conditioning. You can practise low intensity steady state cardio on an active recovery day. This can help your mind, body and metabolism recover from a long week. Running, swimming, biking, walking, or using the elliptical or the stair stepper are all forms of LISS training. The key is reaching and maintaining a pace that makes you feel like you’re working at a level of 3 to 4 on a scale of 1 to 10. Some say that slow and steady wins the cardio race!
Now, which one should you choose to implement? The choice is completely personal and it should match up with your fitness goals.
Although I say, por che no los dos?
