Low- vs. High-Intensity Cardio

Whether you're new to exercise or looking to enhance your fitness routine, setting realistic goals means understanding different types of exercise. Cardio is essential for any fitness plan. You can incorporate two types —  HIIT vs. low-intensity cardio. The question is, which type of cardio training is best for your goals?

The first step to incorporating cardio into your routine is understanding these two types, their differences, and their benefits. We'll give you the tools to choose between LISS and HIIT to get the most from your fitness journey.

Understanding Cardio Intensity

Cardiovascular exercise, or cardio, can improve your mental health and physical fitness like any exercise. Cardio intensity refers to the amount of effort you use during training. For example, you can talk but not sing if you're doing moderate-intensity activity. High-intensity activity would mean you can only say a few words before pausing for breath.

When you hear low-intensity exercise vs. high-intensity, it also refers to:

• Aerobic exercise: Aerobic means “with oxygen.” Your heart pumps oxygenated blood to your working muscles. It's low-intensity and long, helping your body build endurance by keeping your heart pumping for longer.
• Anaerobic exercise: Anaerobic means “without oxygen.” These activities break down glucose in the body for energy and involve high-intensity movement for short periods.

Your heart needs exercise like any other muscle. High- and low-intensity cardio both exercise your heart. High intensity makes your heart beat faster, strengthening it. Low intensity helps you build endurance and improve overall fitness. Here's a quick breakdown:

High-Intensity Interval Training (HIIT)

As the name suggests, high-intensity interval training involves working out at a high intensity for short intervals, with rest intervals in between. The sessions are relatively short — between 10 and 30 minutes. Evidence suggests that high-intensity cardio burns fat, promoting weight loss and fitness. However, it's challenging. It's about pushing yourself and achieving things you never thought possible.

You can apply HIIT training to any form of cardio, from running on the treadmill to lifting weights. It provides significant benefits in a shorter period — perfect if you're short on time.

Low-Intensity Steady State (LISS)

LISS, or steady-state cardio, is a form of cardiovascular exercise incorporating aerobic activities at a low or moderate intensity for an extended period. It involves exercising at a steady, comfortable pace where you can talk without losing your breath — between 40%-60% of your maximum heart rate. This type of exercise is ideal if you're starting your fitness journey or recovering from an injury. It also promotes blood circulation, which is good for overall heart health.

While LISS is an effective form of exercise, it can take time to see results. It's an excellent option for active recovery and puts less stress on your body. Some examples of LISS exercise include walking, swimming, cycling and yoga.

Low-Intensity Cardio vs. High-Intensity Cardio

HIIT and LISS are both effective forms of cardio and excellent for improving your overall fitness. You can adapt them to suit your fitness level and perform them with or without equipment. Despite these similarities, they have significant differences. LISS vs. HIIT is easier to evaluate when you look at them side by side:

LISS — The Pros and Cons

Some of the benefits of incorporating LISS into your workout routine include:

• Longer exercise duration: LISS allows you to exercise for longer and more often, which could lead to better results if you're new to exercise.
• Improved physical and mental well-being: Low-intensity workouts are fantastic for heart health and remove the pressure to perform. You can choose an exercise you like and enjoy some casual self-care.
• Excellent for beginners: While LISS still gets your body moving, it's easier on your joints, and you can take it at your own pace. It's also a more uncomplicated form of exercise with faster recovery time.

The primary drawbacks of LISS include:

• More significant time investment: To get results with LISS, you must devote large chunks of time to exercise.
• Boredom: LISS is quite repetitive, which can make you lose interest over time.

HIIT — The Advantages and Drawbacks

HIIT is an excellent form of exercise that offers the following benefits:

• Improved strength: HIIT is fantastic for strengthening your bones and building muscle.
• Enhanced muscle building: During a HIIT workout, you need to use more force throughout your body, which helps you build muscles.
• Shorter sessions: HIIT workouts are shorter. They're an excellent choice if you're busy, as you can burn more calories in less time.

The drawbacks of HIIT include:

• Beginner challenges: You can adapt HIIT workouts if you're a beginner, but many options require a baseline fitness level to be effective.
• Injury risk: HIIT workouts involve pushing yourself, which can put additional strain on your joints and muscles.
• Longer recovery: Your recovery is extended because you use more power and energy in HIIT workouts. Maintaining HIIT workouts every day is challenging. Instead, you'll need to balance them with recovery and rest.

Low-Intensity Exercise vs. High-Intensity — How to Choose

Deciding on high- or low-intensity exercise depends on your goals. For example, choosing between HIIT vs. LISS for fat loss could have an entirely different outcome than increasing endurance. In general, LISS is best for beginners or those recovering from injury. It also helps with fat loss and endurance training. On the other hand, HIIT is ideal for improving fitness and workout efficiency.

Incorporating both into your routine can make all the difference if you want to boost your overall fitness and muscle tone. LISS is excellent for active recovery days, while HIIT can burn calories, tone muscles and increase strength. Workout routines with different intensities can help you avoid boredom and overuse injuries. You can also tailor your routine to your schedule. If you're busy, a quick HIIT session will get the job done. You can enjoy LISS on weekends or slow days.

Elevate Your Cardio Game With The Greater Philadelphia YMCA

Wherever you are on your fitness journey, making cardio part of your routine is essential for achieving your fitness goals. You can get the most from your workouts at 15 Greater Philadelphia YMCA locations. At the Y, we believe in connecting you to a healthier life. Our fitness and wellness coaches are here to help you train in the most beneficial way for your fitness level and long-term goals.

One of the best things about training with us is the community. You can enjoy your health and fitness adventure alongside people like you, sharing goals and learning from each other. Become a member at the Y and transform your fitness routine today!