LISS and HIIT

ashbee03 · October 2018

Hey there,

So I've started up at my local gym again, and have been going for solid for all of October so far.
I was told to focus mainl on cardio, and a little on weights as I have a lot of weight to lose...100+ pounds, and to focus more on weights and muscle toning the more weight I lose.

But I was wondering if anybody has an opinion on LISS cardio, vs HIIT cardio and weight loss.
I haven't really had a routine, I usually go and somedays I do cardio for a half hour, other days an hour.
The days I do half hour I do high intensity..4 mins high,4 mins rest for about 30-35 mins (including cooldown)
On the days I do an hour I usually do the cross country setting which is just a bunch of random inclines/resistances.

After doing some research on th 2 different cardios I'm confused if I should be doing both in the same workout sessiion, or on different days....

I just want to get the most effective workouts so I don't get discouraged by my efforts as I'm really motivated and loving it this time around... I just want to do it right. (I've attempted the gym many times and failed after a week.)

Thanks in advance for any tips.

I will continue to do my research as well.

Running2Fit · October 2018

The best/most effective plan is one you can stick to. If what you are doing is working for you and you are sticking with it then don’t worry about making it the most effective ever because that might be something that’s unrealistic for your fitness level and will cause you to burn out.

If you want to do LISS, do that. If you like HIIT workouts do those. Or alternate between them like you are right now. There’s no reason to do both in the same workout though.

I prefer HIIT workouts because I prefer shorter workouts.

NorthCascades · October 2018

HIIT is appropriate to get ready for a race, but it's not a very good way to lose weight. Weight loss is all about calories, but in the scheme of things, HIIT doesn't burn many calories (because you can't do it very long, and spend half the time resting) and needs a lot of recovery time between exercise sessions. Moderate intensity cardiovascular exercise like walking, riding a bike, swimming, running but not all out, you can do these longer which means burning more calories, and you can do them more often. They're also better for people who aren't already high level athletes.

The best kind of exercise is the one you enjoy. I'm getting ready to drive 500+ miles to pick up some wheels for my bike and ride over two mountain passes if the weather allows. Motivation can be fleeting, but if you do something you enjoy, you'll stick with it.

emmamcgarity · October 2018

Do what you like the best and will keep you interested and coming back for more.

jdog022 · October 2018

I’d also flip that recommendation to be wieghts prioritized over cardio. This will help you retain muscle while you lose weight far more effectively then a cardio focus. End result body comp may be more desirable depending on your goals

ghudson92 · October 2018

Just do what you enjoy. You can spend hours on the Internet reading about "the best workout everrrrrr", but if you don't enjoy that workout there is no point in doing it. Any form of movement that is sustainable and helps you towards your goals is effective movement

MeanderingMammal · October 2018

ashbee03 wrote: »

Hey there,

So I've started up at my local gym again, and have been going for solid for all of October so far.
I was told to focus mainl on cardio, and a little on weights as I have a lot of weight to lose...100+ pounds, and to focus more on weights and muscle toning the more weight I lose.

But I was wondering if anybody has an opinion on LISS cardio, vs HIIT cardio and weight loss.
I haven't really had a routine, I usually go and somedays I do cardio for a half hour, other days an hour.
The days I do half hour I do high intensity..4 mins high,4 mins rest for about 30-35 mins (including cooldown)
On the days I do an hour I usually do the cross country setting which is just a bunch of random inclines/resistances.

After doing some research on th 2 different cardios I'm confused if I should be doing both in the same workout sessiion, or on different days....

I just want to get the most effective workouts so I don't get discouraged by my efforts as I'm really motivated and loving it this time around... I just want to do it right.

So responding to your last point first, the most effective training depends on your objectives. Given that you assist to want to lose weight that points to a calorie deficit. Your training contributes to that, and to what the results will be at the end of that part of the journey. So there is no way to say what's effective until you think about that.

Looking at your specific question, I suspect that part of your confusion is limiting your thinking to only two modes of CV training. Different modes have different physiological effects, and a decent trainer would generally design something that covers the range. I would also disagree with the advice around limiting resistance training, as it has a lot of benefit.

Low intensity training is essentially going for a walk. It burns calories, and has a limited effect on your cardiovascular stamina. It provides a base of fitness that everything else builds on, so shouldn't be dismissed.

Medium intensity starts to drive greater cardiovascular benefit. It's difficult to say what medium intensity might look like for you, but for me that would be a 10k run in about 60 minutes. That's my training base and something that I'll do at about 150bpm heart rate and it improves the strength of the heart.

High intensity interval training, using the technical definition, would be very short pushes into the highest range of effort, for about 20 seconds at a time. So perhaps 50 metre sprints. The effect of something like that is an improvement in the efficiency of the lungs, so enriching the oxygen in the blood. As @NorthCascades highlights it's an effect that didn't last long, so I'd limit that to just before a goal race.

What you've described is more what I'd say is medium intensity interval training. The big benefit of doing that is that it allows you to recover, so you can do a longer duration of medium intensity effort. It helps to build stamina quite efficiently. That's what something like Couch to 5K is designed around a medium intensity interval training model. It can lead you to run for 30 minutes continuously through building your stamina over about 8-9 weeks.

I would suggest perhaps a bit of time thinking about what you want in the end, and then building a bit of structure to do that. As you think that through there are plenty of people here with the experience to help you build that structure.

To answer the direct question, I'd design a plan that has steady state, and intervals on different days. They're doing different things, so if you do both at the same session you're getting best effect from neither.

sijomial · October 2018

First point is that if you are using MyFitnessPal as intended it is not intended for you to create or add to your deficit from exercise. If that is your intention use a TDEE calculator instead to set your daily calorie goal.
In terms of learning habits for a lifetime maintaining at a healthy weight I think it's a very short term view to prioritise calorie burns from exercise over all the other benefits.

Disagree with your trainer on the idea of focus on cardio now and weights later - a blend of both now and in the future would be better IMHO.

LISS v HIIT is a bit of a contrived binary choice as it avoids the middle ground entirely and that middle ground is a great place for many possibly including you and may well comprise the majority of your overall training. Steady state doesn't have to be low intensity either. An hour long FTP test at your maximum sustained effort is still steady state.

Also bear in mind that much of the fashion and marketing around HIIT is based on a lie as most of the workouts labelled as HIIT simply aren't HIIT - they are just interval training or circuit training. Real HIIT is far too taxing and strenuous for someone just starting on their road to fitness, it's also a very low calorie burn as the duration can only be very short. HIIT is a specialised tool that suits very few people and in very limited amounts.

Interval training (in all its various forms) is a valuable tool though but like all tools needs to be fit for purpose and the user. Intervals do tend to be less boring and enjoyment is a big motivator. Personally a lot of my enjoyment and motivation comes from exercising outside so don't limit yourself to exercise indoors.

If you are very unfit then LISS could be a great start for your cardio and a base to build from but most people will benefit from training at many intensities not just one.

amusedmonkey · October 2018

Forget all the theories for now. You're not an athlete or someone who is very lean who wants to put in a lot of effort to get that last 5% for performance. I'll give you a practical scenario from experience, someone who started very obese and now less obese.

HIIT takes a lot out of me and workouts don't last long enough to burn any meaningful number of calories. I'm also lazy and tired all day and don't reach my usual number of steps as effortlessly as usual, then I'm recovering the next day and my movements are less deliberate, so I burn fewer calories than usual again. What I found burns the most calories and generate the best amount of steps for me is lots of casual low intensity activity throughout the day supplemented with moderate intensity deliberate workouts, with the occasional long LISS when the weather is nice and I feel like going for a stroll outside.

ashbee03 · October 2018

Thank you everyone.

I think as long as I’m moving my body is a good thing.

I am going to incorporate more weights into my workouts.
I use a Fitbit and most of my workouts are pretty high intensity I guess... because I reach my peak heart rate and fat burn heart rate within a workout.
Not sure if that is a good thing?

sijomial · October 2018

ashbee03 wrote: »

Thank you everyone.

I think as long as I’m moving my body is a good thing.

I am going to incorporate more weights into my workouts.
I use a Fitbit and most of my workouts are pretty high intensity I guess... because I reach my peak heart rate and fat burn heart rate within a workout.
Not sure if that is a good thing?

It's an irrelevant thing. Don't worry about it.
It has zero impact on your fat loss - that's down to a calorie deficit over an extended period of time.

NorthCascades · October 2018

Heart rate zones are meaningless outside training. During training, nobody really used a three zone simplified system like Fitbit, people tend to use 5 or 7 zones based around their lactate threshold, heart rate reserve, or functional threshold power.

If you're exercising to get in shape and lose weight, it's ok to use this stuff if it motivates you, but don't major in the minors. If you eat less than you burn including through rest, you'll lose weight.

OldAssDude · October 2018

ashbee03 wrote: »

Hey there,

So I've started up at my local gym again, and have been going for solid for all of October so far.
I was told to focus mainl on cardio, and a little on weights as I have a lot of weight to lose...100+ pounds, and to focus more on weights and muscle toning the more weight I lose.

I think you should still do enough muscular training to maintain

But I was wondering if anybody has an opinion on LISS cardio, vs HIIT cardio and weight loss.
I haven't really had a routine, I usually go and somedays I do cardio for a half hour, other days an hour.
The days I do half hour I do high intensity..4 mins high,4 mins rest for about 30-35 mins (including cooldown)
On the days I do an hour I usually do the cross country setting which is just a bunch of random inclines/resistances.

You will burn more calories doing cardio and it does make it easier to stay under your calories, but you should still learn how to eat better.

As far as LISS and HIIT, and even steady state cardio goes, they all have their benefits for fitness.

LISS is probably best used for recovery from more intense workouts as it is low intensity but you can still burn some calories.

Steady state cardio is higher intensity (cardio zone on your fitbit), and is good for developing your base aerobic fitness level. Long medium intensity workouts.

HIIT is doing short maximum effort intervals followed by active rest intervals. This is good for improving your anaerobic fitness level, VO2max, and lactate threshold.

I would recommend doing all 3 to get a good balance of fitness. As well as doing enough muscular training to maintain.

After doing some research on th 2 different cardios I'm confused if I should be doing both in the same workout sessiion, or on different days....

I just want to get the most effective workouts so I don't get discouraged by my efforts as I'm really motivated and loving it this time around... I just want to do it right. (I've attempted the gym many times and failed after a week.)

Thanks in advance for any tips.

I will continue to do my research as well.

I know many people think heart rate training is meaningless, but i think it's a good tool if you are trying to improve your fitness level. Sure you can do it with perceived exertion, but i like to know what my heart is doing at the same time.

One thing about heart rate training is to know what your true max heart rate is though. If that is not right, none of your zones will be right.

AnnPT77 · October 2018

Both cardio and strength training are useful while losing weight. As a generality, cardio burns more calories, but strength training helps you retain muscle and lose relatively more fat while you lose weight (especially if you combine it with a moderate (not excessive) weight loss rate, and eating adequate protein).

On the cardio front, people relatively new to exercise, IMO, are well served by first doing lower-intensity steady-state cardio to build base aerobic fitness. Best of all is to find something active you enjoy, and do that for a frequency and period of time that fits into your life while keeping a happy overall life balance, at an intensity that's challenging and fun and leaves you feeling energized for the rest of your day (maybe after a few minutes of "whew!" feeling right after the exercise). This can be any form of movement you enjoy - walking, dancing, martial arts, digging garden beds, roller-skating, whatever - it doesn't even have to be a formal, official "exercise".

For best weight loss effect, you should not feel fatigued or exhausted during the rest of your day, as that will tend to make you rest more and do less discretionary activity during the day, thus sap calorie burn from daily activity.

Initially, regular recovery or rest days are important, so it's good to gradually increase frequency. For example, doing a good cardiovascular activity every other day or 2-3 days a week at first is great, then you can increase more as it starts feeling less challenging. I think people make a big mistake by trying to work out hard every day, first thing - that tends to reinforce the idea that exercise is miserable and difficult (when it really should be fun and energizing).

As you get fitter, you'll be able to increase intensity, duration or frequency to get more cardiovascular training benefits. Fitness is a thing we build, over time, not something we just "do".

I'd suggest starting with whichever of some active heart-rate-increasing activity you enjoy, or strength training, as you prefer, then beginning to add the other in gradually and manageably. Over time, if you like, you can increase both in a gradual, sensible way. Keep it fun, keep it challenging!

There's a good thread about strength training here: http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you

(It includes bodyweight programs that require minimal equipment, and can be done at home, as well as weight training programs that might work better in a gym).

Best wishes!

Psychgrrl · October 2018

ashbee03 wrote: »

Hey there,

So I've started up at my local gym again, and have been going for solid for all of October so far.
I was told to focus mainl on cardio, and a little on weights as I have a lot of weight to lose...100+ pounds, and to focus more on weights and muscle toning the more weight I lose.

But I was wondering if anybody has an opinion on LISS cardio, vs HIIT cardio and weight loss.
I haven't really had a routine, I usually go and somedays I do cardio for a half hour, other days an hour.
The days I do half hour I do high intensity..4 mins high,4 mins rest for about 30-35 mins (including cooldown)
On the days I do an hour I usually do the cross country setting which is just a bunch of random inclines/resistances.

After doing some research on th 2 different cardios I'm confused if I should be doing both in the same workout sessiion, or on different days....

I just want to get the most effective workouts so I don't get discouraged by my efforts as I'm really motivated and loving it this time around... I just want to do it right. (I've attempted the gym many times and failed after a week.)

Thanks in advance for any tips.

I will continue to do my research as well.

HIIT is very intense cardio. With 100+ pounds to lose, maybe check with your doc if you haven’t already to make sure it’s safe for you to do. Or maybe work up to it with less intense intervals first. Even with the baby intervals I began with years ago, I thought is was going to die. And I’m sure I looked it. Probably still do.

ashbee03 · October 2018

HIIT is very intense cardio. With 100+ pounds to lose, maybe check with your doc if you haven’t already to make sure it’s safe for you to do. Or maybe work up to it with less intense intervals first. Even with the baby intervals I began with years ago, I thought is was going to die. And I’m sure I looked it. Probably still do.

It’s been fine for me so far. I sweat a lot but I enjoy it. My heart rate goes to peak rate. But I have noticed on the same settings after. Week my heart rate doesn’t get as high as it did prior. So I guess I’m getting used to it.

LISS and HIIT

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