Dexter Masuka Whichever one you can stick to and do consistently is the best. I would say that generally, for those just starting out or who are very overweight, steady state cardio is best. For those who have already shed a lot of access pounds and are looking to graduate to the next level, and for those who have been exercising for some time and have hit a plateau, HIIT is best.
The thing I always liked about HIIT. When I did low intensity cardio session, I had to find ways to kill the boredom. Like music or TV. On high intensity sessions I was too busy trying not to die to be bored.
But steady state zone 2 builds the base that supports your high intensity training, which allows you to push your HIIT harder as well. In short, you really need both. 80% of your time steady state slow workouts, 20% HIIT.
HIIT has by far been a game changer for me. It’s fast, exhausting but you feel great afterwards and the results are surprising given how long you train for. My joints and back have stopped hurting and my figure looks way more toned. I’d recommend HIIT to anyone :)
Hey, I am 27 years old and 95 kg weight. I want lose upto 25 to 30 kg. What should i do? running or HIIT? As I don't like running too long can i do just HIIT?
@@qazirashid5059 trust me on this one ..ok .. dont do both in the beginning ..we are not athletes and we cannot workout for our whole life .. .. there are too many ups and down ..here what i did i lost 25 kg .. in 1 year without any workout hiit or cardio .. i just cut some food .. thats it ..i dont start eating any healthy .. food like ..salads a day .instead just cut some food without counting ..that reduced calories .. suppose i eat 3 big spoon of rice daily ..so now i took 2 big spoon . I used to eat 4 whole grain chapati in one meal ..and now i eat only 3 ..i still ocassaionally eat junk food or street food .. and lost 25 ..kd went from 98 to 73 . And now i dont have to worry about gaining weight again . Cause i dont workout in the first place. If u want to look like a 70kg person then just eat like a 70kg person ( ..not saying cardio is bad ..its really good for heart ..and overall health but u should not use it for fat loss cause once u stop doing eat u will gain fat again ..)
I heard that too. My sports teacher said that once in class. He said that once upon a time he's an athlete, but he's now getting old, no longer doing exercise and his belly fat is rapidly accumulating.
Same, I remember my joints and back hurting all the time but when I started HIIT it suddenly stopped... I've had back pain for most of my life and now I don't remember what's that like. HIIT is a game changer for sure.
MrPoserGalore Don’t pay them any attention. People at the gym are there for their own reasons and are on their own journeys, so don’t feel bad if they don’t get that.
Exactly , steady state cardio makes me wanna run my mind way too much and instead I think about what to do , what to plan , how to alternate with exercises thus eventually give up because I'm bored.
As a chemical engineer in food processing, let me tell you this: cardio "seems focused on burning FAT" (by exercising a long time at a slower pace to get to the point where fat is directly used as energy). BUT, it conditions the full body biochemistry to STORAGE FAT, for that is the fuel being burned during the exact activity. "The body says, If this guy likes to use fat as energy, I better have more of it, so I decide to accumulate fat". On the other hand, HIIT is aimed to burn the most of blood circulating glucose, fast and furiously, and forces the body biochemistry to BURN FAT (later, not during the exercise session) as a mean to replenish the circulating blood glucose (by a not so simple biochemical process called gluconeogenesis) "The body says, if this guy likes to use glucose as energy, I better start converting all this stored fat into glucose" (a not so direct path as I already said). You know, I really dislike all this BIG lack of real information to pose this kind of predicaments in front of people. What´s said above also implies having some medical caution, for there are health risks involved in both paths.
Leopoldo Cuellar Ontiveros you are so wrong. In both types of exercise, muscle tissue uses glucose as fuel. You must be very poor at biochemistry if you think muscle tissue ever uses fatty acids as a significant source of energy. Regardless of whether it’s aerobic or anaerobic exercise, it’s still glucose metabolism that drives muscular function.
Boi Do HIIT but less intense. Do shorter work intervals and longer rests then increase the work intervals every 2-3 weeks when you are comfortable with the exercise. It’s all about your body feeling comfortable with the movement so there’s no injuries.
yeah but HIIT isn't for everyone. Especially for those who has a leg day session the day after. Like it makes your legs sore so much that you wouldn't be able to give it your all afterwards. Also, both burns calories. We shouldn't stress our brains too much. The basic principle of "calories in vs calories out" is what matters more. Just stick to something you can adhere to. I personally like LISS more than HIIT because I go and train hard with a total body split 3x a week.
HIIT is a good choice. I like it. It helped me maintain muscle while dieting in my past. I have found now that I am 215 pounds HIIT is harder for me to complete.
It's a very odd distinction to me: Cardio vs HIIT. They're not two different things. Cardio is short for cardiovascular exercise, and HIIT is simply one sub-type of cardiovascular exercise. It would make a lot more sense to say HIIT vs LISS (low intensity steady state).
Personally, I find HIIT recovery time is much faster than cardio. If I do some sprints, I'm beat for 20 minutes and then I feel great. But if I do 40 mins cardio, I feel like I'm falling apart for the rest of the day.
I went from 220 lbs to 185 using consistent LISS cardio. Plus my joints and bones will not be as damaged as if I would have done HIIT. Plus easier to get yourself to do it too.
HIIT is not ideal when doing other strenuous exercise like Olympic lifting or heavy compound movements because HIIT is more taxing on the nervous system than steady state cardio.
I used to do HIIT for a while but honestly my joints suffered alot due to all the stress in a short time. I completely switched my training to kettlebells and jump rope.
@@Alex-Ander517 If u do the same exercise for a long time ur body gets used to it so the fat burnt decreases , so it's commonly advised to switch up ur exercises
It depends on what you want to train. I do both but for different purposes. My HIIT regime focuses more on total body conditioning while my jogging/swimming is for improving endurance and cardiovascular performance.
@@thatoneuser8600 It's a different type of endurance. HIIT's great for building endurance in stop and go activities like 10 rounds of boxing, but steady state conditioning is better suited for marathon training and the like.
Most of the running training plans I see include an interval session (HIIT), a long run, a tempo run, and several low-intensity runs. So why do we keep talking about HIIT vs. Cardio when combined they make a better-rounded athlete? Sure not everyone wants to be a runner but if you are looking to get the best of both worlds do your steady state cardio with a weekly HIIT session and an effort that is somewhere in between. Still a great video!
I gotta say I like very much to find a channel so dedicated to its work that is able to update us on the topics already discussed. That is professionalism. Good Job!!
I like HIIT, becuse its time-saving, enjoyable, boosts my mood, makes me energized throughout the day. Although HIIT can give you fatigue, nausea and other more, but it is just a muscle soreness. Steady State Cardio, is for some people that cannot do HIIT, for me. HIIT is just an advanced version of cardio, and the steady state is the easy one or moderate.
Rendang is my fav I mean technically you’re still running during HIIT. But I don’t blame you. I hate having to run X minutes straight. I actually would rather do HIIT or swimming depending on the day of the week.
Personally, I used to favor hiit over steady state cardio because of how much endurance I felt it gave me but I felt that it really messed with my recovery for compound lifts so I switched back over to steady state elliptical
I love HIIT. It’s a lot less boring than steady cardio. I do HIIT every other day during training days on a treadmill. The other days are steady cardio stair climbers. It’s good to mix things up so you won’t get bored of cardio overall.
Since I train hard in every calisthenics session (M-W-F), I'll stick to LISS on my cardio sessions (T-Th).. I tried HIIT just last week and my legs were so sore the next day that I couldn't do my pistol squats lol
My problem with HIIT is joint wear. I feel like my joints are much more exerted and I find myself aching in my joints more often in HIIT than SIT. Actually I don't recall any discomfort for SIT.
Hi! That’s interesting. I actually found my joints to hurt with SIT, but with HIIT it works out well. Maybe cause for me it all happens so fast, but with SIT I really feel it I’m the joints after a while.
angel martinez same for me. Probably because with SIT its the same steady motion over and over again. For HIIT there are so many more options to lessen joint wear.
Hiit is a funny thing , because many people dont actually do hiit when they think they are. When i was at uni my friend told me his hiit program was running 15km/hr on the treadmill for 1 minute followed by a 30 sec recovery walk. I chuckled hard when i told him 15km/hr is my steady state pace on the treadmill for one hour lol
Lmao. It's because your body has become so adapted at burning fat and your cardiovascular system is in tremendous shape. In my opinion LIHR training > HIIT but only in the long term since it takes months for your body to adapt but when it does you'll be blowing your HIIT pals out of the water with your cardio.
Right now I’m having success with healthy eating 1250 calories a day, and Elliptical every other day. I could barely do do 10 minutes on the Elliptical when I started, and would sometimes have to stop half way through because my calf would hurt. I also have an injured foot I’m dealing with. I work out on the Elliptical 35 to 40 minute now. I actually did 43 minutes yesterday. I’ve lost 66 lbs since May 1st, but still have 84 pounds to go. Blood pressure is down to 106/71 When I get to within 10 lbs of my goal I want to try HIIT, snd then do weight training for 30 minutes. I’m a truck driver and travel for a living, so being able to find a gym where I can park a semi with 53’ trailer, and eating healthy when you live in the truck was a challenge, but I finally figured it out. I have GPS saved points for GYMs all over the country, and stock up my fridge every 4 day at Walmarts (because they have truck parking) One added cool thing, is (not counting supplements and protein powder), I’m living off $9 a day for food. I used to spend that much at a Denny’s just eating breakfast.
I love cardio because it forces you to go out, in the nature. When you run or ride, you have a certain goal (for example a town to reach), and then you have to come back. You can not give up, otherwise you'll don't go back home. Beyond the fact that it burns fat, cardio also forces your heart to beat during long periods, which is not the same training as HIIT.
I used to be the biggest advocate of HIIT out there. But over the years I've come to realize that if you're serious about strength training and fat loss, LISS wins for two reasons. 1) It can be done in high volume on a daily basis because of how low impact it is. This means more total cals burned. 2) It spares your CNS which doesn't interfere with lifting and it promotes recovery. **What winds up happening in the long run with lifting and HIIT is you either have to eat more cals to recover from the workload which impedes fat loss. Or you eventually get over trained. You're better off lifting with 110% intensity and offsetting it with lots of LISS.
Hiit for sure guys... When I started my fat loss journey I was struggling to run or jog. I could do a max of 2 min jog before not being able to jog again for the next 5 or so minutes. Then came hiit. It was much more difficult, not gonna lie there, but you can push through it. Now I can jog for over an hour or so but needless to say I couldn't have done this without hiit.
I do both running and hiit and I switch them around every few days because, 1. I want to improve cardiovascular endurance 2. I want to build muscle 3. My muscle needs time to recover after a hiit workout 4. I don’t want to get bored of doing the same thing everyday
Me being a non athlete, prefer hiit. My type of training is a bit different, i do hiit sprints once in a week. But i do it in the fasted state. I get light headed but the results are good, i feel so good after doing it. Maybe it's the hormonal response that come as a result of hiit. Hiit is enough for me to stay healthy. I am not looking for huge muscle mass or anything else, i only want to stay fit, healthy. Also one good advantage is that i don't have to do hiit everyday, i only do it once in a week. Is quite sufficient for me.
Hit usually involves more muscle groups because normally it has variety. Even though not exactly strength training some muscle grows may occur leading to more weight loss
I'm doing only Tabata Sprints because I mainly need the Anaerobic Energy Pathway during Team Handball. Gets me great results... The Tabata Sprints are extremely hard, but they are worth it!
HIIT is definitely not for everybody but every coach I know try to push for it and make ot sound like it's the only solution which makes it even less appealing to me! Thanks for this video, it's clear and concise and I like how you say it depends on the preference of the individual.
HIIT may be a better option for the average non-athlete person, but it really depends on your fitness goals... Just wondering if you're an athlete yourself? If not, you probably shouldn't be advising athletes to favour HIIT over steady state cardio. Each sport has its own training requirements. As a fighter, both HIIT and cardio definitely help with overall fitness. Consider boxers, like Pacquiao and Mayweather, that do both., they're able to last 12 rounds, yet have enough power to still punch hard throughout the whole fight.
Before I really used internet (I’m kind of late) I was just asking others who used internet. I used to just run miles for a while, apparently I did it too long and I burned off muscle. So then someone said that I should just go very hard for a shorter time. So I trained extremely hard for 15 minutes, until I almost needed to puke. Too much. Now I just go steady bicycle rides for around 40 minutes at a fair phase. Never felt this good.
I think another thing to point out is the amount of cardio you can do vs the amount of HIIT sessions. Beginners should opt for a maximum of 2 sessions of 30 mins every week, whereas SSC can be easily implemented before and/or after a weightlifting session. What works best for me is daily cardio before weightlifting and joining my gym's HIIT-class once a week. This can't be stressed enough though: *Nutrition and sleep are key to a healthy body*, you can't outtrain a bad diet.
Hello, @picturefit! I've been watching your videos since the beginning of this month, and I might say, I am loving it! Lots of good tips and well explained studies for us, amateurs trying our best to be better. I would like to give you a suggestion for a next video: can you focus about cyclism? You know, the benefits, even for cardio and muscular gainz... Greetings from Brazil!!
I got into running many years ago. it's been the foundation of my fitness training. I believe there are many things that running does that HIIT does not. Fat loss is only one reason to exercise. The best thing for that is diet.
I had never excersive before when I started doing HIIT and yeah, the first 2 sessions "killed" me, but from the 3rd one on I found it really easy and fun to perform and still doing HIIT every weekday. I know it's said that's not meant to do on a daily basis, but I honestly never had a problem with it. I would definitely recommend and encourage people to try HIIT. Always have some music in you, make a playlist and time will just fly, when you notice your 20-30 minutes of workout will just fly away. You can really notice the difference in your body after just a few few few (few lol) sessions, you feel much better after a couple of days and regret not having started earlier lol.
I live in a big city and I combine both in one session Hiit and Liis. I call it park to park training, because I run to one park I do Hiit, then I do Liis till I reach another park and I do some more Hiit. I do this between 4 parks and I always run back home. It keeps things interesting for me 😉
3 years ago I started walking every other morning. Then I joined a gym and did HIIT twice a week and walked twice a week. Seemed about the same when considering consistent fat loss based on the results from my dietician.
Steady state is way better for people who lift. If you do HIIT then your body needs more time to recover. Steady state actually helps with recovery. I only do HIIT once every other week.
I always recommend SSC(Steady-State-Cardio) over HIIT for beginners or people who get back into running after a break. HIIT involves a higher risk of injury, so it's highly recommend to build a strong baseline through SSC for a couple of weeks. This is especially true if you have taken a break AND gained more weight, whether from becoming fat and/or body building. This can really add to the impact to legs during activities such as running, so if you haven't run regularly for a couple of month, start slow and work your way up there. Of course, for people who are in good shape and can run regularly without uncommon discomfort, I encourage them to employ HIIT, either doing only HIIT or combining HIIT with SSC. I personally do HIIT, simply because of the time saved. But as always, the the type of exercise you choose to do will usually be determined by your goal.
I'd say I'm a fit guy and I saw some videos on HIIT so I thought I'll try it. Did it for not even 15 minutes, my legs were dying, came home and took a 6 hour nap.
Actually, there is another type of training that I believe is even more effective than regular cardio and HIIT. It's sprinting. We know the key to the most rapid increase in fitness is intensity. I agree with this video that HIIT is most likely a little bit more effective than cardio, but to just add a little bit of evolutionary thought to the fitness discussion, sprinting is what allows maximum speed in getting fit and most likely losing body fat. Dr Sean O'Mara does MRI body scans on people who both jog and sprint. He found that sprinting reduces visceral fat much quicker that just jogging does. The whole cardio thing is based on research years ago by a Dr named Ken Cooper. He convinced us that jogging and cardio is the best way to lose body fat based on the idea that how much fat you burn per minute is what matters. This now seems silly because overall fitness level seems to be the best way to predict body fat on most people. Just compare sprinters to joggers. It's the sprinters that have the six pack abs and the lowest body fat.
My weight training is enough HITT for me. I love “steady state” virtual biking. I been doing it for about 3 weeks i love seeing me self get faster and my endurance improve. I push myself as in if I’m goin got bike an 18mile track I’m going to try and get it done as fast as possible. I bike fast, than bike faster than go back to biking fast. I wouldn’t say it’s HIIT cuz yeah doing this you go “balls to the wall” but at a pace where you can finish the track not ball to the wall for 30 sec than feel like your going to die and can’t finish lol.
Great video, very educational. I preferer cardio because I smoke tobacco. My lungs can handle a steady pace rather than burning out during intervals. I probably could do hiit if I stopped smoking but I'm not going too so cardio it is. In 3 months I have lost 15.5kgs working out everyday I enjoy it very much.
I find I prefer hiit because it improves recovery time betweeen short burst of intense exercise. Also I find it easier to train to complete exhaustion (collapse but still conscious) than steady state cardio
Short track speed skating is basically HIIT. But outdoor in-line speed skating is Aerobic. Short track is a sprint sport. The standard distances are over in one or two minutes. I'm isolated. No speed skating club nearby. So I go to a public ice session, and skate fast for about 2-3 minutes, then rest for 3. I do that for a whole hour. When the weather is nice I skate outdoors on in-line skates for about 50 minutes. Aerobic.
Lifting 2x a week using HIT full body resistance training to momentary failure for 25 minutes and then on off days doing HIIT bike 3-5x/week for 25 minutes to improve weight loss and optimize VO2max and reduce midsection fat seems like a good strategy. To be honest you could reduce both to just 12 minutes - big 6 compound exercises in the gym and a shorter HIIT biking, maybe doing just 2 four minute sprints instead of 4...and reap most of the benefits. And if you fear overtraining...remember athletes train for 25 to 30 hours a week where 20%, or about 5 to 6 hours, is HIIT.
If you first start doing cardio or after a long time of not doing it, I find that HIIT gets you into it all faster, meaning your body adapts more quickly to it. So say you go out the first time and do some HIIT, then rest 1-3 days. The second time you do either HIIT or classic cardio, your legs are better prepared, your breathing levels off faster and way more smoothly and the overall feeling of that somethin has changed is more present. That's highly subjective though.
@@Alexucci97 >you will eventually burn muscle Where are you getting this from? For example when I have normal bodyfat and go running three hours after having lunch, my body digests my own muscles instead of the excess glycogen or fat?
Some says that long term slow cardio mostly after let's say lifting heavy sesion is contraproductive for your muscles offcourse like five minute cool Down or so is okay but it can lead to muscle consumtion mostly if you don't have much fat anymore but i don't really know what is true on that😂😂just exercise and enjoy 🙂😂
@@MrCmon113 if you're on a caloric deficit, your body will consume muscle and fat to get needed energy, that's science. If you do resistance training, you will limit the amount of muscle loss compared to endurance exercise, also science. The best way to preserve muscle on a caloric deficit is: 1: don't go too hard on the said deficit 2: get enough protein 3: favor resistance training over any other type of sport.
Technically the literature now suggests that you need BOTH. Steady state cardio in zone 2 targets very different bioenergetic systems from HIIT. From a health perspective, you need the adaptations from both systems for an improvement to your health
Don't like HIIT. I was always mentally exhausted by pushing myself so hard. I can listen to a podcast while jogging, felt good and accomplished afterwards. Of course outdoor activities are still the best.
I do both. Love HIIT much better. I prefer the intensity, most of it is body weight training which helps me build muslce in the right places, and when I combine it with lifting, I see greater results.
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You should say quality over quantity.
I believe either one is better than sitting around eating and doing nothing🤔
My God your onto something here 🤫
But if you’re gonna do it anyways why not do the better one 😳
@@Me-eb3wv which one is the better one
Dexter Masuka Whichever one you can stick to and do consistently is the best. I would say that generally, for those just starting out or who are very overweight, steady state cardio is best. For those who have already shed a lot of access pounds and are looking to graduate to the next level, and for those who have been exercising for some time and have hit a plateau, HIIT is best.
no shit
4:55
You're welcome
Why weren't ur comment highlighted dude!!!!!!!!!
Thank you 😊
Thanks buddy!
I really love when people care and write comments like this! :3
Thanks
The thing I always liked about HIIT.
When I did low intensity cardio session, I had to find ways to kill the boredom. Like music or TV.
On high intensity sessions I was too busy trying not to die to be bored.
So true lol!
And don’t even get me started with doing HIIT in VR! My BRAIN felt like it was working out, not just my body
@@hiit-itxr-fitness1962 ever try a vr treadmill?
But steady state zone 2 builds the base that supports your high intensity training, which allows you to push your HIIT harder as well.
In short, you really need both. 80% of your time steady state slow workouts, 20% HIIT.
Lmao... True. Still, I listen to music while doing HIIT
HIIT has by far been a game changer for me. It’s fast, exhausting but you feel great afterwards and the results are surprising given how long you train for. My joints and back have stopped hurting and my figure looks way more toned. I’d recommend HIIT to anyone :)
Hey, I am 27 years old and 95 kg weight. I want lose upto 25 to 30 kg. What should i do? running or HIIT? As I don't like running too long can i do just HIIT?
@@qazirashid5059 trust me on this one ..ok .. dont do both in the beginning ..we are not athletes and we cannot workout for our whole life .. .. there are too many ups and down ..here what i did i lost 25 kg .. in 1 year without any workout hiit or cardio .. i just cut some food .. thats it ..i dont start eating any healthy .. food like ..salads a day .instead just cut some food without counting ..that reduced calories .. suppose i eat 3 big spoon of rice daily ..so now i took 2 big spoon . I used to eat 4 whole grain chapati in one meal ..and now i eat only 3 ..i still ocassaionally eat junk food or street food .. and lost 25 ..kd went from 98 to 73 . And now i dont have to worry about gaining weight again . Cause i dont workout in the first place. If u want to look like a 70kg person then just eat like a 70kg person ( ..not saying cardio is bad ..its really good for heart ..and overall health but u should not use it for fat loss cause once u stop doing eat u will gain fat again ..)
I heard that too. My sports teacher said that once in class. He said that once upon a time he's an athlete, but he's now getting old, no longer doing exercise and his belly fat is rapidly accumulating.
Same, I remember my joints and back hurting all the time but when I started HIIT it suddenly stopped... I've had back pain for most of my life and now I don't remember what's that like. HIIT is a game changer for sure.
then it is healthy if I do it minimal? like I cut what I eat and do a 5minute HIIT on the side?@@divyansh4451
When I do HIIT at the gym people looks at me and think I’m showing off 😂 it makes you go all over the place. They think it’s too much.
MrPoserGalore
Don’t pay them any attention. People at the gym are there for their own reasons and are on their own journeys, so don’t feel bad if they don’t get that.
MrPoserGalore u probably go to planet fitness
I used do my cardio early in the morning before going the gym a couple hours later. Now i do the same, but this time with hiit
me too:3
Dash all over the place like you are the roadrunner if you were on the track
Can you make a video on how to best combine cardio with ‘bodybuilding’ without losing gains?
SF productions just eat what you burned off, you built cardiovascular strength, but you ate food which gained back the calories
Eat a big mac after cardio
You are stupid
Thanos V You are stupid
Mason Heipel no you're stoopid
W8 let me gess, it depends?
nope, we got a clear answer this time.... i was really suprised.
Sorry buddy, not in this video 😂
This video was so bad. Cant believe i wasted my time
@@r4v5t4r What makes you say that?
Not this time 😂
I personally love HIIT. I do enjoy it more and I feel an increase in energy than when I was doing steady cardio.
Exactly , steady state cardio makes me wanna run my mind way too much and instead I think about what to do , what to plan , how to alternate with exercises thus eventually give up because I'm bored.
Same. Aerobic exercise is boring as hell.
@@iliveinsideyourhouse3943 School work is also really boring, but we still have to do that so...
I've been doing HIIT for 21 days now and so far it's going great! already lost 16 pounds
have you been doing any dieting too? if so, can you tell me what you eat?
21 days, no break😳?
Ouch. Is it possible to do this without losing weight?
@@MrCmon113 Sure, Just eat as much calories as u nees
10 pounds of which were muscle
As a chemical engineer in food processing, let me tell you this: cardio "seems focused on burning FAT" (by exercising a long time at a slower pace to get to the point where fat is directly used as energy). BUT, it conditions the full body biochemistry to STORAGE FAT, for that is the fuel being burned during the exact activity.
"The body says, If this guy likes to use fat as energy, I better have more of it, so I decide to accumulate fat".
On the other hand, HIIT is aimed to burn the most of blood circulating glucose, fast and furiously, and forces the body biochemistry to BURN FAT (later, not during the exercise session) as a mean to replenish the circulating blood glucose (by a not so simple biochemical process called gluconeogenesis)
"The body says, if this guy likes to use glucose as energy, I better start converting all this stored fat into glucose" (a not so direct path as I already said).
You know, I really dislike all this BIG lack of real information to pose this kind of predicaments in front of people. What´s said above also implies having some medical caution, for there are health risks involved in both paths.
Leopoldo Cuellar Ontiveros you are so wrong. In both types of exercise, muscle tissue uses glucose as fuel. You must be very poor at biochemistry if you think muscle tissue ever uses fatty acids as a significant source of energy. Regardless of whether it’s aerobic or anaerobic exercise, it’s still glucose metabolism that drives muscular function.
@@hiimtiger longer session as seen in cardio do end up using fat as energy (after being converted to glucose ofc)
Boi Do HIIT but less intense. Do shorter work intervals and longer rests then increase the work intervals every 2-3 weeks when you are comfortable with the exercise. It’s all about your body feeling comfortable with the movement so there’s no injuries.
@Martin so basically HIIT is what you should do?
yeah but HIIT isn't for everyone. Especially for those who has a leg day session the day after. Like it makes your legs sore so much that you wouldn't be able to give it your all afterwards.
Also, both burns calories. We shouldn't stress our brains too much. The basic principle of "calories in vs calories out" is what matters more.
Just stick to something you can adhere to. I personally like LISS more than HIIT because I go and train hard with a total body split 3x a week.
HIIT is a good choice. I like it. It helped me maintain muscle while dieting in my past. I have found now that I am 215 pounds HIIT is harder for me to complete.
Try longer rest between sets
@aKa Donut explain hybrid keto pls..
@aKa Donut then its not keto
raj deep I will do that on my channel for a video
15 minutes and I sweat like a pig and breath so hard I tell myself go for another 5 min but by body just don't listen to me
It's a very odd distinction to me: Cardio vs HIIT. They're not two different things.
Cardio is short for cardiovascular exercise, and HIIT is simply one sub-type of cardiovascular exercise.
It would make a lot more sense to say HIIT vs LISS (low intensity steady state).
What he was describing in the vid as “cardio” is liss not sure why he called it that tho
Personally, I find HIIT recovery time is much faster than cardio. If I do some sprints, I'm beat for 20 minutes and then I feel great. But if I do 40 mins cardio, I feel like I'm falling apart for the rest of the day.
Yeah
I went from 220 lbs to 185 using consistent LISS cardio. Plus my joints and bones will not be as damaged as if I would have done HIIT. Plus easier to get yourself to do it too.
Nothing beats the feeling of a 60+ minute run outside in the sun
feels like melanoma
Everything does
Nahhh fuck that..😂😂 20 -35 minutes yeah.
OdraC A more like 3min. Am i right!...... no okay
@@arza0932 exactly. This man trying to make ppl kill themselves in the heat.
Right now I'm alternating HIIT and Cardio. 3 days of HIIT 2 days of Cardio seems to work for me. HIIT is just fun for me soo i like it more.
HIIT is not ideal when doing other strenuous exercise like Olympic lifting or heavy compound movements because HIIT is more taxing on the nervous system than steady state cardio.
Hey, so is it wise to do calisthenics three times a week and hiit twice a week?
Do light cardio after resistence training then.
When you weightlift they tell you not to do any running or cardiovascular
@@jaggeriscoughmedicine giati?
@@panoskaiolakala1053 δεν είχα καταλάβει πολύ καλά. Οι προπονητές θεωρούν ότι μαθαίνοντας το σώμα να αναπτύσσει αντοχή χάνει σε δυναμη
Been subbed since like ur 3rd vid, and I like that you haven't ever resorted to making those 10 minute dragged out videos. Keep up the good work 💪🏽
Allways depends on the goal. To be a complete althlete you need some time on both. Working aerobic/ anaerobic alactic and anaerobic láctic
I used to do HIIT for a while but honestly my joints suffered alot due to all the stress in a short time. I completely switched my training to kettlebells and jump rope.
I do HIIT and weights for 6 weeks then do 2 weeks cardio to keep my body guessing. It works for me !
what does your body guessing do?
@@Alex-Ander517 need to confuse muscle to gain mass when reached a point
How about doing 2 days cardio and 1 day strength training? I need to give my knees a break.
Weekly
@@Alex-Ander517 If u do the same exercise for a long time ur body gets used to it so the fat burnt decreases , so it's commonly advised to switch up ur exercises
Instead of working out, some people worry about muscle loss. like they have muscle
true...
It depends on what you want to train. I do both but for different purposes. My HIIT regime focuses more on total body conditioning while my jogging/swimming is for improving endurance and cardiovascular performance.
makes perfect sense
But HIIT also improves endurance and cardiovascular performance in a more time efficient manner...
@@thatoneuser8600 It's a different type of endurance. HIIT's great for building endurance in stop and go activities like 10 rounds of boxing, but steady state conditioning is better suited for marathon training and the like.
Most of the running training plans I see include an interval session (HIIT), a long run, a tempo run, and several low-intensity runs. So why do we keep talking about HIIT vs. Cardio when combined they make a better-rounded athlete? Sure not everyone wants to be a runner but if you are looking to get the best of both worlds do your steady state cardio with a weekly HIIT session and an effort that is somewhere in between.
Still a great video!
Can you please give me a link to a video describing such programs?
@@idontplayislay9439 most running plans have this format. You can check out the channel “The Run Experience”
I gotta say I like very much to find a channel so dedicated to its work that is able to update us on the topics already discussed. That is professionalism. Good Job!!
I like HIIT, becuse its time-saving, enjoyable, boosts my mood, makes me energized throughout the day. Although HIIT can give you fatigue, nausea and other more, but it is just a muscle soreness. Steady State Cardio, is for some people that cannot do HIIT, for me. HIIT is just an advanced version of cardio, and the steady state is the easy one or moderate.
I love the science and facts your channel provides. It's really helped me!
If in the long run, i'd prefer cardio. *pun intended*
Dunno, I would say it depends
Haha, nice one
Well done.
I prefer hiit or swimming, because I hate running
Rendang is my fav I mean technically you’re still running during HIIT. But I don’t blame you. I hate having to run X minutes straight. I actually would rather do HIIT or swimming depending on the day of the week.
Earlier today I was watching your HIIT video from 3 years ago
This is great content. I love how you make a claim to show your initial thoughts and then disprove it later like a scientist.
HIIT elicits a better Hormonal Response for your body and reserves more muscle.
Personally, I used to favor hiit over steady state cardio because of how much endurance I felt it gave me but I felt that it really messed with my recovery for compound lifts so I switched back over to steady state elliptical
I love HIIT. It’s a lot less boring than steady cardio. I do HIIT every other day during training days on a treadmill. The other days are steady cardio stair climbers. It’s good to mix things up so you won’t get bored of cardio overall.
I do both. Some days it's hiit other days it's steady state cardio. Keep your body guessing, that can help you adapt quickly to physical situations.
Since I train hard in every calisthenics session (M-W-F), I'll stick to LISS on my cardio sessions (T-Th).. I tried HIIT just last week and my legs were so sore the next day that I couldn't do my pistol squats lol
I prefer steady cardio as a powerlifter, it help me recover on my rest days. Greatly reduces DOMS and help me enough during high volume training.
Thanks for your updates! So helpful 🙂
My problem with HIIT is joint wear.
I feel like my joints are much more exerted and I find myself aching in my joints more often in HIIT than SIT. Actually I don't recall any discomfort for SIT.
Hi! That’s interesting. I actually found my joints to hurt with SIT, but with HIIT it works out well. Maybe cause for me it all happens so fast, but with SIT I really feel it I’m the joints after a while.
angel martinez same for me. Probably because with SIT its the same steady motion over and over again. For HIIT there are so many more options to lessen joint wear.
It’s just a time saver for me! I would love to workout longer but with a busy schedule it’s nearly impossible
Hiit is a funny thing , because many people dont actually do hiit when they think they are. When i was at uni my friend told me his hiit program was running 15km/hr on the treadmill for 1 minute followed by a 30 sec recovery walk. I chuckled hard when i told him 15km/hr is my steady state pace on the treadmill for one hour lol
Lmao. It's because your body has become so adapted at burning fat and your cardiovascular system is in tremendous shape.
In my opinion LIHR training > HIIT but only in the long term since it takes months for your body to adapt but when it does you'll be blowing your HIIT pals out of the water with your cardio.
Right now I’m having success with healthy eating 1250 calories a day, and Elliptical every other day.
I could barely do do 10 minutes on the Elliptical when I started, and would sometimes have to stop half way through because my calf would hurt. I also have an injured foot I’m dealing with.
I work out on the Elliptical 35 to 40 minute now. I actually did 43 minutes yesterday.
I’ve lost 66 lbs since May 1st, but still have 84 pounds to go. Blood pressure is down to 106/71
When I get to within 10 lbs of my goal I want to try HIIT, snd then do weight training for 30 minutes.
I’m a truck driver and travel for a living, so being able to find a gym where I can park a semi with 53’ trailer, and eating healthy when you live in the truck was a challenge, but I finally figured it out.
I have GPS saved points for GYMs all over the country, and stock up my fridge every 4 day at Walmarts (because they have truck parking)
One added cool thing, is (not counting supplements and protein powder), I’m living off $9 a day for food. I used to spend that much at a Denny’s just eating breakfast.
Good for you, Mike 😅❤️
How’s it going now?
Why nobody say that you can create muscle mass doing hiit, in the gluteus and thighs... and that is a GREAT advantage.
Insanity max 30 is all HIIT and it’s dope af and I’ve seen so much change in my body 30 minutes of pure HELL tho worth it!!
oh my god i remember doing the insanity workouts years ago they were fuckin pain but worth it lmao
I do both HIIT and Steady State Cardio. I enjoy them both!
I love cardio because it forces you to go out, in the nature. When you run or ride, you have a certain goal (for example a town to reach), and then you have to come back. You can not give up, otherwise you'll don't go back home. Beyond the fact that it burns fat, cardio also forces your heart to beat during long periods, which is not the same training as HIIT.
I used to be the biggest advocate of HIIT out there. But over the years I've come to realize that if you're serious about strength training and fat loss, LISS wins for two reasons.
1) It can be done in high volume on a daily basis because of how low impact it is. This means more total cals burned.
2) It spares your CNS which doesn't interfere with lifting and it promotes recovery.
**What winds up happening in the long run with lifting and HIIT is you either have to eat more cals to recover from the workload which impedes fat loss. Or you eventually get over trained. You're better off lifting with 110% intensity and offsetting it with lots of LISS.
Hiit increases ur hgh by 700%
Hiit for sure guys...
When I started my fat loss journey I was struggling to run or jog. I could do a max of 2 min jog before not being able to jog again for the next 5 or so minutes.
Then came hiit. It was much more difficult, not gonna lie there, but you can push through it.
Now I can jog for over an hour or so but needless to say I couldn't have done this without hiit.
Does it help with face fat?
I do both running and hiit and I switch them around every few days because,
1. I want to improve cardiovascular endurance
2. I want to build muscle
3. My muscle needs time to recover after a hiit workout
4. I don’t want to get bored of doing the same thing everyday
I do home workouts only. I like warming up for 5-10 mins with cardio and then doing HIIT for 20.
Just a play a sport or something it is way more fun than running on a treadmill for cardio
HITT is pretty fun after you get used to it
@Mugen00 and thats why HIIT is better
Please make a video on the myths about drinking water during meal/ before meal and after meal causing bloating
I'll save you 6 mins
The answer: HIIT is *BETTER* than slow state cardio 4:55
- It burns more calories
- Takes less time
- It has an afterburn effect
Me being a non athlete, prefer hiit. My type of training is a bit different, i do hiit sprints once in a week. But i do it in the fasted state. I get light headed but the results are good, i feel so good after doing it. Maybe it's the hormonal response that come as a result of hiit. Hiit is enough for me to stay healthy. I am not looking for huge muscle mass or anything else, i only want to stay fit, healthy.
Also one good advantage is that i don't have to do hiit everyday, i only do it once in a week. Is quite sufficient for me.
So you mean to say that this"DOESN'T DEPEND"?!?
that's illegal. !!
Balls to the wall, one of my favorite phrases to casually drop into a conversation
Hit usually involves more muscle groups because normally it has variety. Even though not exactly strength training some muscle grows may occur leading to more weight loss
This came at the same time as Jeff Cavaliers new hiit workout. Can't wait to try it given that it's so simple.
I'm doing only Tabata Sprints because I mainly need the Anaerobic Energy Pathway during Team Handball.
Gets me great results...
The Tabata Sprints are extremely hard, but they are worth it!
HIIT is definitely not for everybody but every coach I know try to push for it and make ot sound like it's the only solution which makes it even less appealing to me! Thanks for this video, it's clear and concise and I like how you say it depends on the preference of the individual.
HIIT may be a better option for the average non-athlete person, but it really depends on your fitness goals... Just wondering if you're an athlete yourself? If not, you probably shouldn't be advising athletes to favour HIIT over steady state cardio. Each sport has its own training requirements. As a fighter, both HIIT and cardio definitely help with overall fitness. Consider boxers, like Pacquiao and Mayweather, that do both., they're able to last 12 rounds, yet have enough power to still punch hard throughout the whole fight.
The fact that he doesnt show his face and this is an animation-based channel would raise eyebrows.
I personally like to combine both. I will do HIIT one day but then I'll do long cardio other days. I just like to mix up my cardio routine.
You build more muscle mass with HIIT which can improve bone density as well. It’s strength training and cardio in one
Before I really used internet (I’m kind of late) I was just asking others who used internet. I used to just run miles for a while, apparently I did it too long and I burned off muscle. So then someone said that I should just go very hard for a shorter time. So I trained extremely hard for 15 minutes, until I almost needed to puke. Too much. Now I just go steady bicycle rides for around 40 minutes at a fair phase. Never felt this good.
I think another thing to point out is the amount of cardio you can do vs the amount of HIIT sessions. Beginners should opt for a maximum of 2 sessions of 30 mins every week, whereas SSC can be easily implemented before and/or after a weightlifting session. What works best for me is daily cardio before weightlifting and joining my gym's HIIT-class once a week. This can't be stressed enough though: *Nutrition and sleep are key to a healthy body*, you can't outtrain a bad diet.
Hello, @picturefit!
I've been watching your videos since the beginning of this month, and I might say, I am loving it! Lots of good tips and well explained studies for us, amateurs trying our best to be better.
I would like to give you a suggestion for a next video: can you focus about cyclism? You know, the benefits, even for cardio and muscular gainz...
Greetings from Brazil!!
I got into running many years ago. it's been the foundation of my fitness training. I believe there are many things that running does that HIIT does not. Fat loss is only one reason to exercise. The best thing for that is diet.
I had never excersive before when I started doing HIIT and yeah, the first 2 sessions "killed" me, but from the 3rd one on I found it really easy and fun to perform and still doing HIIT every weekday. I know it's said that's not meant to do on a daily basis, but I honestly never had a problem with it.
I would definitely recommend and encourage people to try HIIT. Always have some music in you, make a playlist and time will just fly, when you notice your 20-30 minutes of workout will just fly away.
You can really notice the difference in your body after just a few few few (few lol) sessions, you feel much better after a couple of days and regret not having started earlier lol.
Can I do HIIT for 20 mins a day and see a difference in weight?
Sometimes i like to cover myself in vaseline and pretend I am a slug
Me too
Same bro
But I like to put a vase on my back and pretend I'm a slug
sameee
Interesting. Will try. Thanks
If you enjoy HIIT, then that's great! I just simply enjoy cycling more. So I'll stay with steady state cardio :)
Bruce Lee i like cycling too, I also like hiit so doing both is best for meeeee
Bruce Lee but you can do hiit while cycling...
@@farlyhalim7168 you can, yes. But what I meant is I enjoy long distance cycling. F.e. 3 hours in stead of 30 minutes
but do you lose belly fat by that mate? or hip fat?
You should talk about NEAT(Non-Exercise Activity Thermogenesis). That’s an important form of cardio.
I live in a big city and I combine both in one session Hiit and Liis.
I call it park to park training, because I run to one park I do Hiit, then I do Liis till I reach another park and I do some more Hiit. I do this between 4 parks and I always run back home. It keeps things interesting for me 😉
3 years ago I started walking every other morning. Then I joined a gym and did HIIT twice a week and walked twice a week. Seemed about the same when considering consistent fat loss based on the results from my dietician.
LISS is good on rest days where your muscles are sore/fatigued.
Do both hand in hand, and you’ll eventually be able to reach to point where you can go high intensities for longer periods of time
Steady state is way better for people who lift. If you do HIIT then your body needs more time to recover. Steady state actually helps with recovery. I only do HIIT once every other week.
Why not both?
I always recommend SSC(Steady-State-Cardio) over HIIT for beginners or people who get back into running after a break.
HIIT involves a higher risk of injury, so it's highly recommend to build a strong baseline through SSC for a couple of weeks. This is especially true if you have taken a break AND gained more weight, whether from becoming fat and/or body building. This can really add to the impact to legs during activities such as running, so if you haven't run regularly for a couple of month, start slow and work your way up there.
Of course, for people who are in good shape and can run regularly without uncommon discomfort, I encourage them to employ HIIT, either doing only HIIT or combining HIIT with SSC. I personally do HIIT, simply because of the time saved.
But as always, the the type of exercise you choose to do will usually be determined by your goal.
Watching this after finishing my weight loss makes me happy lol
I say whichever one you can stick to. I like running so I keep doing it.
I'd say I'm a fit guy and I saw some videos on HIIT so I thought I'll try it. Did it for not even 15 minutes, my legs were dying, came home and took a 6 hour nap.
Petr Svoboda what is that pfp? I see it everywhere
@@dombraida7580 Oh Yeah Yeah
@@dombraida7580 oh yeah yeah
Actually, there is another type of training that I believe is even more effective than regular cardio and HIIT. It's sprinting.
We know the key to the most rapid increase in fitness is intensity. I agree with this video that HIIT is most likely a little bit more effective than cardio, but to just add a little bit of evolutionary thought to the fitness discussion, sprinting is what allows maximum speed in getting fit and most likely losing body fat.
Dr Sean O'Mara does MRI body scans on people who both jog and sprint. He found that sprinting reduces visceral fat much quicker that just jogging does.
The whole cardio thing is based on research years ago by a Dr named Ken Cooper. He convinced us that jogging and cardio is the best way to lose body fat based on the idea that how much fat you burn per minute is what matters.
This now seems silly because overall fitness level seems to be the best way to predict body fat on most people. Just compare sprinters to joggers. It's the sprinters that have the six pack abs and the lowest body fat.
Guys, what if, and hear me out here. You did both occasionally
My weight training is enough HITT for me. I love “steady state” virtual biking. I been doing it for about 3 weeks i love seeing me self get faster and my endurance improve. I push myself as in if I’m goin got bike an 18mile track I’m going to try and get it done as fast as possible. I bike fast, than bike faster than go back to biking fast. I wouldn’t say it’s HIIT cuz yeah doing this you go “balls to the wall” but at a pace where you can finish the track not ball to the wall for 30 sec than feel like your going to die and can’t finish lol.
Great comparison, I personally believe both HIIT and LISS have a place in a well rounded health and fitness routine
Great video, very educational. I preferer cardio because I smoke tobacco. My lungs can handle a steady pace rather than burning out during intervals. I probably could do hiit if I stopped smoking but I'm not going too so cardio it is. In 3 months I have lost 15.5kgs working out everyday I enjoy it very much.
I follow this:
1. Mountain climbe - 20 to 25
2. Pushups - 20
3. Front plank - 1 mnt
4. Jump rope - 1 mnt
So i do total of 2 sets
what about weight lifting + cardio + intermittent fasting? training while in fasted state? + im vegan as well....
Same here lol (but calisthenics) curious as well.
Can you make hiit vs endurance but for vascular system&brain.
Please😁
I find I prefer hiit because it improves recovery time betweeen short burst of intense exercise. Also I find it easier to train to complete exhaustion (collapse but still conscious) than steady state cardio
Short track speed skating is basically HIIT. But outdoor in-line speed skating is Aerobic. Short track is a sprint sport. The standard distances are over in one or two minutes. I'm isolated. No speed skating club nearby. So I go to a public ice session, and skate fast for about 2-3 minutes, then rest for 3. I do that for a whole hour. When the weather is nice I skate outdoors on in-line skates for about 50 minutes. Aerobic.
Lifting 2x a week using HIT full body resistance training to momentary failure for 25 minutes and then on off days doing HIIT bike 3-5x/week for 25 minutes to improve weight loss and optimize VO2max and reduce midsection fat seems like a good strategy.
To be honest you could reduce both to just 12 minutes - big 6 compound exercises in the gym and a shorter HIIT biking, maybe doing just 2 four minute sprints instead of 4...and reap most of the benefits.
And if you fear overtraining...remember athletes train for 25 to 30 hours a week where 20%, or about 5 to 6 hours, is HIIT.
If you first start doing cardio or after a long time of not doing it, I find that HIIT gets you into it all faster, meaning your body adapts more quickly to it. So say you go out the first time and do some HIIT, then rest 1-3 days. The second time you do either HIIT or classic cardio, your legs are better prepared, your breathing levels off faster and way more smoothly and the overall feeling of that somethin has changed is more present. That's highly subjective though.
From what i've been told Cardio only burns calories , but hiit burns fat and it keeps burning for 24h after your workout but idk if it's true
Thank you 🙏 i learn alot from here.
Let's not forget that HIIT can achieve building some muscle and thus increasing metabolism, whereas low cardio does the exact opposite
Cardio reduces metabolism? Are you sure about that?
@@twoibrad3688 If you specifically train on low cardio mode, you will eventually burn muscle and thus lower caloric consumption = slower metabolism
@@Alexucci97
>you will eventually burn muscle
Where are you getting this from? For example when I have normal bodyfat and go running three hours after having lunch, my body digests my own muscles instead of the excess glycogen or fat?
Some says that long term slow cardio mostly after let's say lifting heavy sesion is contraproductive for your muscles offcourse like five minute cool Down or so is okay but it can lead to muscle consumtion mostly if you don't have much fat anymore but i don't really know what is true on that😂😂just exercise and enjoy 🙂😂
@@MrCmon113 if you're on a caloric deficit, your body will consume muscle and fat to get needed energy, that's science. If you do resistance training, you will limit the amount of muscle loss compared to endurance exercise, also science. The best way to preserve muscle on a caloric deficit is: 1: don't go too hard on the said deficit 2: get enough protein 3: favor resistance training over any other type of sport.
Technically the literature now suggests that you need BOTH.
Steady state cardio in zone 2 targets very different bioenergetic systems from HIIT. From a health perspective, you need the adaptations from both systems for an improvement to your health
Don't like HIIT. I was always mentally exhausted by pushing myself so hard. I can listen to a podcast while jogging, felt good and accomplished afterwards. Of course outdoor activities are still the best.
steady state is better
I do both. Love HIIT much better. I prefer the intensity, most of it is body weight training which helps me build muslce in the right places, and when I combine it with lifting, I see greater results.