Cardio exercise is an important component of any training program, but it can come in different forms such as HIIT and LISS cardio. HIIT cardio, or high-intensity interval training, involves short bursts of intense activity followed by recovery periods, while LISS cardio, or low-intensity steady-state cardio, is performed at a steady pace for a set period of time. Both have their own unique benefits and it is important to incorporate both in your training program.
LISS cardio is a form of exercise where you maintain a low-intensity pace for a set period of time, usually for at least 30 minutes. Examples of LISS cardio include biking, running, brisk walking, rowing, or swimming. The goal is to keep your heart rate around 50 to 65 percent of your maximum heart rate. The benefits of LISS cardio include improved blood flow, reduced stress, lower risk of heart disease, improved brain function, fat burning, fat loss, and easy recovery.
On the other hand, HIIT cardio involves short bursts of intense activity, such as circuit training with sprints, burpees, jump squats, or playing sports. HIIT sessions are short in duration and your heart rate is usually at 80 to 95 percent of your maximum heart rate for the high-intensity intervals and 40 to 50 percent for the low-intensity intervals. Research suggests that HIIT burns more calories per minute, but LISS burns more fat per minute. Additionally, HIIT is more effective than LISS for overall fitness.
Ultimately, the ideal approach is to incorporate both HIIT and LISS cardio into your weekly routine, depending on your goals and personal preferences. It's important to find the form of exercise you enjoy so you'll do it consistently.