Is there anything in between hiit and liss?

gigibibi931

Just wondering if someone wasn’t working out hard enough to do hiit but was exercising faster than a liss workout, would there be anything in between or no?

amusedmonkey

Yep, moderate intensity. There are many levels of intensity, not just the extremes. Each is more optimal for a certain aspect of athletic training you're trying to achieve. I wouldn't worry about the exact intensity if you're not an athlete. Any activity you do contributes to fitness.

gigibibi931

Thanks

sijomial

Yes MISS !

But do remember that steady state doesn't have to be a particular intensity, it varies all the way from minimal to maximal intensity for the duration you have available. Steady state doesn't always mean easy.

Same for intervals which HIIT is just one protocol, you can change the intensity of both the high and recovery periods plus the duration and proportion of those intervals to suit your capabilities and fitness goals.

For example if I'm training to tackle 10 minute duration severe hills then my high intensity is going to be 10 mins long and gentle recovery.
If I'm training to improve my overall road speed then I might reduce the high intensity a bit but raise my recovery intensity to zone 3 to mimic what I would do on the roads.
Interval training doesn't have to be hard let alone ultra hard (C25K as an example of gentle intervals).

aokoye

Steady state that isn't low intensity, intervals that aren't intensive enough to technically be HIIT, workouts that involve intervals but are too long to be HIIT, etc.

I don't think I've ever actually done anything that would technically be considered HIIT, but I don't typically do LISS.

AnnPT77

Pace is a continuum, from max effort, to super easy. Duration is a continuum, from short to long. Intervals are multiple inter-related continuums, varying duration of the harder phase, duration of the easier phase, intensity of both phases, and number of repetitions.

You can theoretically exercise anywhere on any of those continuums (typically combinations of them simulataneously - LISS is just low intensity, usually longer duration, for example). Differrent combinations have different effects on fitness. (Some combinations are either infeasible or have mostly undesirable results, of course: It doesn't make much sense to go for genuine max effort and long duration!).

We tend to have names like "LISS" to characterize certain specific combinations, but that doesn't make the unnamed combinations useless. Most of the combinations are beneficial; some are more helpful than others for particular fitness goals. They all burn calories.

I'd suggest doing what's fun, achievable, and gradually builds your fitness toward your personal goals, whatever those may be.

Azdak

This is one of the big problems with studies showing the “superiority” of HIIT. They almost always compare HIIT to LISS and nothing else. You have to do that in a research study—have enough difference between the interventions to detect a difference. And the research is valuable in enlarging our knowledge of exercise phsiology. However, in this case, I think there is a bigger discrepancy between what happens under controlled research conditions and what happens in the real world.

There are no “good” or “bad” exercises, or “better” exercise routines. All exercises and workout types are tools to be used as appropriate. Most people are going to get the best long-term results from incorporating a variety of intensities and durations in their routines.That means LISS, HIIT, and, my personal favortie, HISS (High(er) Intesity Steady State, or “sub-HIIT” level intervals with longer work intervals(75%-85% intensity) and shorter recovery intervals.

Maxxitt

Non HIIT intervals work for me - might be walk/run or lower/higher elevation on treadmill, might be push a sled/walk a bit and try not to die (lol).

NorthCascades

Mostly I take my "intervals" when nature throws then at me: headwinds, hills, etc. My intensity is so varied it really isn't intervals or steady.

lorrpb

The difference between exercising and not exercising is FAR greater than the difference between any exercise A and exercise B.