HIIT versus Steady State cardio for weight loss?

yogicarl

I'm already doing strength training for muscle preservation. My question is about whether High Intensity Interval Training or Steady State cardio are best for reducing stored fat?

In my understanding, Steady State cardio puts a mild steady demand on the body for energy so the liver has sufficient time to break down stored fat to blood glucose for energy.

But surely, unless you have already carbed up before a HIIT session, the liver cannot process body fat quickly enough to deliver glucose quickly enough so once available glycogen is used up, the body must start to break down muscle?

I guess that a 20 minute session of HIIT is unlikely to use up stored glycogen, so muscle breakdown is unlikely, but it still sees to me that steady state cardio places a great demand on fat stores throughout the session for longer; a 30 to 60 minute run, swim, cycle etc.

Sorry if this has already been done before - any answers/comments?

Azdak

You are overthinking this. Train for fitness, not for fat loss. The average exerciser will benefit most from including both endurance and higher intensity workouts into their routines. Higher intensity workouts don't all have to be HIIT. IMO, most average exercisers will not see any more benefit from HIIT than they would from higher (not max) intensity interval workouts and tempo workouts. By all means,do max HIIT workouts if you like them, but don't feel compelled to do them. Endurance, interval, and tempo workouts complement each other very nicely.

yogicarl

Thank you Azdak..

SkimFlatWhite68

I prefer to do 20-30 minutes of HIIT for fat loss AND fitness and then it's done faster than the usual steady state cardio and I can get on with the rest of my day. If I do a Spin class, it takes 45-60 minutes, sure it's fun but once a week is enough for me.

I still walk an hour a day (to and from work) but I like doing HIIT for the cardio/fitness side of things.

All in all, I think it's a personal preference, both options are going to lead to a fitter and healthier you.

Azdak

1. You don't burn that much fat during a workout of any kind.

2. The difference in actual fat burned during a "fat burning" workout compared to the other kind is minuscule.

3. When you DO burn fat during a workout, it is usually not from stored body fat anyhow.

4. The fat you burn during an exercise session has no effect on stored body fat.

Exercise for fitness, watch your diet, and the body fat will take care of itself. When your body fat % gets below 15%, we can have another talk.

DMZ_1

I have found that HIIT workouts push me to the limit.

retrobyte

If you are doing your strength workouts correctly, there's your HIIT right there - heavy set (or superset or giant set) with good form, short rest, repeat. No need to add time doing extra cardio.

yogicarl

If you are doing your strength workouts correctly, there's your HIIT right there - heavy set (or superset or giant set) with good form, short rest, repeat. No need to add time doing extra cardio.

Thanks for this.

I think the only reason for adding extra cardio would be that, as a short guy (5'3"), my calorie intake is limited especially on a 500 calorie deficit as I am on now, but my appetite for food is the same as someone taller/larger frame. Adding cardio enables me to cross that calorie line a bit and still reduce fat.

I understand train for fitness and diet for fat reduction but it's not that clear cut for us shorter guys!

Azdak

If you are doing your strength workouts correctly, there's your HIIT right there - heavy set (or superset or giant set) with good form, short rest, repeat. No need to add time doing extra cardio.

You are making the classic mistake of assuming that "increased HR = cardio training" in all cases. It does not. Increased HR = cardio training only when you are doing cardio. When HR increases during heavy lifting, it is because of a different physiologic mechanism--one that does not include a corresponding increase in cardiac output.

So the "aerobic effect" of heavy lifting is mild at best. It is certainly not the equivalent of a HIIT workout.

retrobyte

the "aerobic effect" of heavy lifting is mild at best. It is certainly not the equivalent of a HIIT workout.

I guess we'll just have to beg to differ on this one.

_Terrapin_

anaerobic weight lifting v. cardio aerobic.....best of luck folks.

smccb

I have found the best results in a mix of all three - heavy lifting, HIIT, and steady cardio. All around fitness. You'll be strong, have great endurance, and be able to push yourself to the max with the HIIT routines. Also great for eliminating boredom in your workouts - it's nice to mix things up a bit.