Contents:
- Medical Video: HIIT OR LISS: Which Is Better For FAT LOSS? (What The Science Says)
- What is LISS sports?
- What is HIIT sports?
- So it's better to choose HIIT sports or LISS sports?
Medical Video: HIIT OR LISS: Which Is Better For FAT LOSS? (What The Science Says)
If you are determining what exercise is most appropriate for losing weight and burning calories, try to identify the types of cardio exercise that have been popular for some time now. Yes, HIIT (High Intensity Interval Training) and LISS (Low Intensity Steady State Cardio) sports are two types of cardio exercise that have health benefits. This exercise is distinguished by the intensity and type of exercise.
So, which of the two types of exercise is better to do? Find the answers in the following review.
What is LISS sports?
LISS stands for Low Intensity Steady State, which means cardio is carried out with a low level of activity, but for a long time. The time ranges from 20-45 minutes. Examples of LISS sports are swimming, cycling, casual jogging, jumping rope, and static bikes.
Although the intensity is lower than HIIT sports, the benefits are not inferior to HIIT because LISS exercise plays an important role in decreasing body fat. LISS exercise is usually recommended for beginners who previously rarely do sports and want to start from light exercise, diabetics, people with excess weight and obesity.
What is HIIT sports?
High Intensity Interval Training (HIIT) is a high intensity cardio exercise that is carried out in a short time, around 10-20 minutes. Even so, this exercise is equally beneficial with 2 moderate intensity exercises.
Activities that can be done during HIIT sports vary. For example cycling, running sprints, zumba, pilates, and other heavy training. High intensity interval training involves a short training period, but with this type of strenuous exercise to make your heart rate increase faster. The pattern starts from medium intensity, then switches to high intensity alternately at predetermined intervals.
Examples of the exercises, by doing a light jogging warm for 5-10 minutes. Continuing a sprint run of around 15-20 seconds, and finally you can walk for 60-90 seconds as a recovery period. Repeat these steps 5 to 10 times, the goal is to increase your body capacity.
HIIT sports are also touted as one of the most effective methods to burn fat and improve the health of the heart and blood vessels.
So it's better to choose HIIT sports or LISS sports?
Before deciding which cardio exercise is best for you, first determine what health outcomes you expect. If your goal is to burn fat, the best choice might fall in LISS sports. Because this sport prioritizes reducing fat in the body. The longer the duration of the exercise is carried out, the more fat will be burned.
However, research suggests that doing LISS more than 45 minutes can result in loss of muscle mass. Because, it is no longer the fat that is converted into an energy source, but muscle mass because the body uses muscle tissue as an energy source. While in HIIT sports, the main task is to burn carbohydrates to be used as energy, and fat only as an alternative source.
If you are looking for cardio exercise that can help reduce the risk of developing diabetes and heart disease, HIIT exercise is the answer. Because this sport provides benefits for heart health and weight loss.
All you need to remember, even though HIIT sports can burn more carbohydrates, but the intensity in this sport requires some consideration. Because, this exercise is more recommended for those who are used to exercise. If you are a beginner or rarely do sports, the risk of injury will be greater.
In essence, the best choice is in your hands while still considering the frequency and purpose of your exercise. Do not get good benefits from sports you can not get because of choosing the type of sport.
