HIIT vs LISS? What is superior?

**The Solution** · 06-13-2012

Good bit of research on HIIT Cardio :

Low Intensity Steady State does not burn more Fat than HIIT (4-6 30 second sprints) produce MORE fat oxidation than an hour of mod intensity cardio.

Similar metabolic adaptations during exercise afte... [J Physiol. 2008] - PubMed - NCBI

Glycogen and phosphocreatine utilization during exercise were reduced after training, and calculated rates of whole-body CHO and lipid oxidation were decreased and increased, respectively, with no differences between groups (all main effects, P < 0.05). Given the markedly lower training volume in the SIT group, these data suggest that high-intensity interval training is a time-efficient strategy to increase skeletal muscle oxidative capacity and induce specific metabolic adaptations during exercise that are comparable to traditional ET.

**Younglifter16** · 06-13-2012

more and more research in favor of HIIT. Although I still do 20 mins of LI intensity cardio to warm up pre-workouts, and for basic overall health.

ExclusiveStarr · 06-14-2012

A half an hour of HIIT will always win over an hour of LISS cardio in my book, although I'm no fan of cardio in general so my opinion is biased.

**The Solution** · 06-14-2012

Quote:

Originally Posted by Younglifter16

more and more research in favor of HIIT. Although I still do 20 mins of LI intensity cardio to warm up pre-workouts, and for basic overall health.

They both have their benefits and both tap different utilizations
LISS = Taps Fat Reserves
HIIT = Expands glycogen reserves

Both play their part, but can be counter-productive if overabused or misused
HIIT will kill your leg recovery and as it ramps up during contest prep will kill your leg workouts + Recovery.

Got to be careful!

**Younglifter16** · 06-14-2012

Quote:

Originally Posted by The Solution

They both have their benefits and both tap different utilizations
LISS = Taps Fat Reserves
HIIT = Expands glycogen reserves

Both play their part, but can be counter-productive if overabused or misused
HIIT will kill your leg recovery and as it ramps up during contest prep will kill your leg workouts + Recovery.

Got to be careful!

indeed, Balance of both is best, I been finding that splitting up my HIIT sprints in half (6 intervals one day, 6 later on in the week) has been easier to recover from then 12 intervals in one shot.

**BroSci** · 06-16-2012

when you guys are doing your HIIT, are you sprinting on a treadmill? Cranking it up on an elliptical? Bike?

How do you prefer to do your HIIT and how long to the intervals last?

ANT

**Younglifter16** · 06-16-2012

Quote:

Originally Posted by BroSci

when you guys are doing your HIIT, are you sprinting on a treadmill? Cranking it up on an elliptical? Bike?

How do you prefer to do your HIIT and how long to the intervals last?

ANT

good question.

I only do them on the elliptical. Doing them on the black top made me feel like I was going to tear a tendon in my quad lol.

I like 15 second sprints, 45 second light intensity. I aim for 10-12 interval of sprints (after warming up) Lately I been splitting them up, 5-6 intervals at the end of one workout, and 5-6 at the end of the other.

I play around with the levels, the elliptical goes up to 15 levels, I usually do anywhere from 7 to 12.

**BroSci** · 06-16-2012

Quote:

Originally Posted by Younglifter16

good question.

I only do them on the elliptical. Doing them on the black top made me feel like I was going to tear a tendon in my quad lol.

I like 15 second sprints, 45 second light intensity. I aim for 10-12 interval of sprints (after warming up) Lately I been splitting them up, 5-6 intervals at the end of one workout, and 5-6 at the end of the other.

I play around with the levels, the elliptical goes up to 15 levels, I usually do anywhere from 7 to 12.

And how do you feel it has helped with fat loss?

**The Solution** · 06-17-2012

Quote:

Originally Posted by Younglifter16

indeed, Balance of both is best, I been finding that splitting up my HIIT sprints in half (6 intervals one day, 6 later on in the week) has been easier to recover from then 12 intervals in one shot.

You could look into Lyle McDonalds Stubbron Fat Protocol (SFP 2.0) 6 intervals split with LISS between them, and then 6 more intervals. He has a whole fbook regarding the research behind it. Very good read.

Quote:

Originally Posted by BroSci

when you guys are doing your HIIT, are you sprinting on a treadmill? Cranking it up on an elliptical? Bike?

How do you prefer to do your HIIT and how long to the intervals last?

ANT

Upright Bike. Alan Aragon and I were talking the other day and when he was at a national conference in Kansas City said there was research showing the bike to be most effective for HIIT.

I forgot 100% why or what he said, but there is some truth behind it.

The treadmaill is way too slow to shift from recovery to all out IMO

**Younglifter16** · 06-17-2012

Quote:

Originally Posted by BroSci

And how do you feel it has helped with fat loss?

Im the leanest I ever been so I say it does its job fairly well. Keeps my legs shredded/conditioned looking for sure.

Quote:

Originally Posted by The Solution

You could look into Lyle McDonalds Stubbron Fat Protocol (SFP 2.0) 6 intervals split with LISS between them, and then 6 more intervals. He has a whole fbook regarding the research behind it. Very good read.

I liked the protocol, but am not a fan of fasted cardio or training

**The Solution** · 06-18-2012

Quote:

Originally Posted by Younglifter16

I

I liked the protocol, but am not a fan of fasted cardio or training

Ever look into the research established by Martin Berkhan and Alan Aragon regarding fasted training?

**Younglifter16** · 06-19-2012

Quote:

Originally Posted by The Solution

Ever look into the research established by Martin Berkhan and Alan Aragon regarding fasted training?

can't say I have, anything in particular you want to link to? All i really read on fasted training/cardio is stuff from Layne, which he seems adamantly against.

ronin · 06-21-2012

i know fasted cardio has its ups and downs but just wanted to see your input

i wake up have some xtend do cardio and then sprints im feelin good but just wanted other ppls opinion

tia

**The Solution** · 06-24-2012

Quote:

Originally Posted by ronin

i know fasted cardio has its ups and downs but just wanted to see your input

i wake up have some xtend do cardio and then sprints im feelin good but just wanted other ppls opinion

tia

Regarding Fasted Cardio here:

Fasted cardio

Mr_Aestheticz · 07-02-2012

Currently I am doing 2 LI sessions of 45 min on the stepmill and 1 session of HIT, I love HIT but my recovery is not as quick if I over do it.

Last prep I was doing it twice a week but knocked it down to 1 session, I find personally for my body type and make up that LI cardio bring out more in my legs than HIT, but HIT shreds the shit out of my upper torso.

RJ Perkins - CEO Aesthetics Training & Nutrition
IFPA Natural Pro Bodybuilder
Scivation Spnsored Athlete
Uncivilized Sponsored Athlete
WeightTraining.com Sponsored Athlete
Schiek Sponsored Athlete
www.ifpaprorjperkins.net
www.facebook.com/ifpaprorjperkins
www.twitter.com/mr_aestheticz
www.youtube.com/ifpaprorjperkins
www.weighttraining.com/users/mr_aestheticz

**The Solution** · 07-02-2012

Quote:

Originally Posted by Mr_Aestheticz

Currently I am doing 2 LI sessions of 45 min on the stepmill and 1 session of HIT, I love HIT but my recovery is not as quick if I over do it.

The double edge sword i was talking about. HIIT is very leg taxing, and can really impair recovery. most people overdo the cardio and HIIT and end up tossing away their recovery and overtrain during prep. Wise words RJ

Mr_Aestheticz · 07-03-2012

Quote:

Originally Posted by The Solution

Quote:

Originally Posted by Mr_Aestheticz

Currently I am doing 2 LI sessions of 45 min on the stepmill and 1 session of HIT, I love HIT but my recovery is not as quick if I over do it.

The double edge sword i was talking about. HIIT is very leg taxing, and can really impair recovery. most people overdo the cardio and HIIT and end up tossing away their recovery and overtrain during prep. Wise words RJ