HIIT vs. Steady-State: A Trainer's Perspective on the Superior Form of Cardio

Whether it's HIIT or Steady-State, performing any kind of cardio more than once a week is crucial for heart health, recovery, and longevity.

Hey! Ryan here. After years in combat sports and as a personal trainer, I've gained some insights into cardio training, and I often get asked about what I consider to be the superior form of cardio. Today, let's break down the HIIT vs. Steady-State cardio debate.

Steady-State Cardio: The Reliable Foundation

Steady-state cardio is consistent and foundational. Here's why it's still relevant:

• Endurance Building: Long runs or extended rowing sessions build your aerobic base, crucial for overall fitness.

• Recovery Aid: After intense workouts, steady-state helps flush out lactic acid and speeds up recovery.

• Mental Toughness: Pushing through a long session builds mental grit, valuable in fitness and life.

HIIT: The Explosive Alternative

High-Intensity Interval Training (HIIT) offers a different approach:

• Time Efficiency: HIIT delivers results in less time, perfect for busy schedules.

• Intensity Training: The bursts of high intensity followed by short rests improve anaerobic capacity.

• Afterburn Effect: HIIT keeps your metabolism fired up long after the workout.

My Take on Both

In my experience, both have their place:

• Base Building: Early in training, focus on steady-state to build that endurance foundation.

• Intensity Phase: As fitness improves, incorporate more HIIT to challenge your limits.

• Recovery Periods: Use steady-state during recovery weeks to maintain fitness while giving your body a break from high intensity.

Making It Work for You

Here's how to incorporate both into your routine:

• Assess Your Goals: Want general fitness? Mix both. Training for a specific event? Lean towards what mimics that event's demands.

• Listen to Your Body: Some days you're ready for HIIT, other days a steady jog feels right. Tune into what you need.

• Mix It Up: Variety is key to progress. Alternate between HIIT and steady-state to keep improving.

• Start Smart: If you're new to fitness, build a base with steady-state before diving into HIIT.

The Bottom Line

Both HIIT and steady-state cardio have their place in a well-rounded fitness routine. I've seen the benefits of both in overall fitness and athletic performance. The key is to use them strategically.

Remember, the best cardio routine is the one you'll stick to. Whether that's the consistent rhythm of steady-state or the intensity of HIIT, find what works for you and stay consistent.