SPRINGFIELD, Mo On today's Fit Life, KY3's Paul Adler visits with David Poland of XFit to review two different types of training, interval training,
also called HIIT (high-intensity interval training) and steady state training, also called LISS (low-intensity steady state).
"An example of interval training would include a five-minute warmup,
then a 20 second sprint every minute, for 6 rounds. The big point about HIIT is that there is more oxygen consumption, which increases the calories burned after training," David told us.
"Interval training is good for time management; you can get a HIIT session done in less than 20 minutes. The workout will be more intense, but you get the additional burning effect after the training," David added.
Another key point is that a high intensity workout tends to burn more carbohydrates for fuel. The big point and reason why people like interval training, is the post calorie burn after effect, called EPOC, or excess post-exercise oxygen consumption.
Meantime, an example of steady state training, or slow duration cardio, would be walking on an incline for 45 minutes. "It is a lower intensity
workout, but you will burn more fat for fuel because your heart rate stays lower. If you are dieting and not eating a lot of carbohydrates, you want to burn more fat than carbs," David said.
"The downside of steady state is because you stay at a lower heart rate, you're only going to burn the calories you burn during the session. You're not going to have a post calorie burn like you do with the HITT training. Both types of training are beneficial; one is not better than the other. It's good to use a mixture of both in your fitness regime," David concluded.