Steady state interval vs high intensity interval for running endurance?

Asked by: Vasantaraju Chamberlain

Steady-state cardio is aerobic: It requires oxygen and is fueled mostly by stored fat. HIIT, by contrast, is anaerobic: The work intervals don’t rely exclusively on oxygen, and are fueled mostly by stored carbohydrates. (Counterintuitively, HIIT makes you breathe harder, and burns more fat, than steady-state cardio.

Is it better to do HIIT or steady-state cardio?

HIIT is characterized by bouts of high and low intensity in various ratios. Numerous studies have shown HIIT to be superior to steady state cardio for maximizing lean mass and fat loss while being comparable to OR better than steady state cardio for cardiovascular health.

Is steady-state cardio good for endurance?

Steady-state cardio has been associated with better mood and a positive body image, promotes weight loss and helps boost endurance. Additionally, steady-state cardio has been associated with better mood and a positive body image, promotes weight loss and helps boost endurance.

Is HIIT better than running for stamina?

“Numerous research studies have shown that HIIT programs can yield similar cardiovascular improvements when compared to more traditional, steady-state exercise programs, like running or cycling,” Kusmiesz said.

Is HIIT good for endurance athletes?

HIIT sessions are a very powerful and a time-efficient method for enhancing fatigue resistance, lactate threshold, race performance, and exercise efficiency. It’s recommended that HIIT should make up around 15% of an endurance athletes total training volume, with a maximum of 2 weekly sessions.

Should I do both HIIT and steady-state cardio?

After reviewing the pros and cons of both HIIT and Steady State Cardio, I recommend that people should perform 2 days per week of HIIT and 3-4 days a week of Steady State Cardio to get the maximum health and fat burning benefit while preventing your body from breaking down from overworking it.

Is HIIT as effective as cardio?

HIIT is definitely better at burning calories and helping you shed unwanted pounds. The biggest reason is the anaerobic form of exercise. It burns more calories than cardio both during and after exercising. This phenomenon is called the afterburn effect, or excess post-exercise oxygen consumption (EPOC) effect.

Which type of training is best suited for strength endurance?

Circuit training is good for building local muscular endurance and the rest periods during this type of exercise should only fill the time it takes to move from one exercise station to another.

What are the pros and cons of steady-state training?

Pros and Cons of Steady-State Cardio

• Less Stress on the Joints. If you’re concerned that steady-state cardio will wreck your knees, you can rest easy. …
• Increased Endurance. …
• Improved Heart Health. …
• Quicker Recovery Time. …
• Improved Ability to Burn Fat. …
• Time-Consuming. …
• Risk of Overuse Injuries. …
• May Cause Weight Loss Plateaus.

Does working out harder intensity or longer endurance more beneficial to cardio health?

Recent research in the journal Medicine & Science in Sports & Exercise found that high-intensity exercise (HIIE) was more effective for improving aerobic fitness and cardiovascular health, and moderate-intensity continuous training (MICT) was better for long-term blood sugar control.

Will HIIT improve running?

High-intensity interval training (HIIT) is one of the most effective ways to work out—period. By incorporating a HIIT session once or twice a week (on top of your normal running), you’ll see your cardiovascular fitness improve dramatically and your athletic capacity increase.

How do I build HIIT endurance?

Anaerobic or High-Intensity Interval Training (HIIT)

1. Warm up for 5 minutes at an easy to moderate effort, then come up to your recovery interval effort for 5 minutes.
2. Work interval 30 seconds: Sprint all-out, as fast as you can.
3. Recovery interval 1 minute: Return to your recovery interval effort.

Which is better a short HIIT workout or a long run?

Bursts of high intensity interval training (Hiit) may be more effective for weight loss than longer less intense workouts, a study suggests. The research, published in the British Journal of Sports Medicine, analysed results from 36 earlier studies.

How much steady state cardio is too much?

Instead of going hard every time you work out, try to alternate high-intensity days with steady-state ones (or even a full-out rest day). As a rule of thumb, Kalley says you shouldn’t do more than two legitimately hard workout days in a row.

How long should you do steady state cardio?

The CDC (Centers for Disease Control and Medicine) recommends that adults moderately exercise (think steady state cardio) for 2.5 hours or more per week and intensely exercise for an hour and 15 minutes per week (think HIIT training) on average. By the way if you’re pregnant, you can still do steady state cardio.

Why is HIIT more effective than continuous training?

For those who haven’t the time or interest in endurance training, HIIT offers the payoff of a quality exercise program without consuming endless hours of your life. During moderate-intensity portions of the workout, aerobic metabolism will convert fat, protein, and carbohydrates to energy in the presence of oxygen.

Does HIIT improve VO2 max?

HIIT forces your heart to work at a maximum effort for short intervals, alternating with periods of recovery. And because you’re working your heart rate at intense levels, you’ll naturally increase your VO2 max.

Can steady state cardio improve VO2 max?

A 2013 meta-analysis of the research around VO2 max in response to high intensity interval training displayed that the approach has a beneficial effect on improving VO2 max along with general endurance, although high intensity steady state cardiovascular work also elicits significant improvements of VO2 max.

What is the fastest way to increase VO2 max?

How can you increase your VO₂ max?

1. Perform high-intensity interval training. This consists of doing several minutes of intense aerobic exercises, like cycling on a stationary bike, reducing the intensity for a few minutes, and increasing the intensity again.
2. Switch up aerobic activities in a single workout.

What is a good VO2 max for runners?

Elite male runners have shown VO2 maxes of up to 85 mL/kg/min, and elite female runners have scored up to 77 mL/kg/min. A good VO2 max for a 25-year-old male is 42.5-46.4 mL/kg/min, while a good value for a 25-year-old female is 33.0-36.9 mL/kg/min.

Do marathon runners have high VO2 max?

Elite marathon runners can breathe around 200 litres of air per minute during maximal exercise. This combined ability of the lungs and heart to take in and transport oxygen means that elite athletes have a very high VO2 max – the maximum amount of oxygen the body can use in a minute.

Is Garmin VO2 max accurate?

The results from these runners found that Garmin’s VO2 max estimation was 95% correct and the error was less than 3.5ml/kg/min. The results are reasonably accurate granting most sub maximal testing has an error of 10-15%.

Is a VO2 max of 45 good?

Elite male athletes V02 Max can climb up as high as 90 mL/kg/min, while female athletes to up to 80 to 77 mL/kg/min. A good VO2 max score for a 30-year-old man is 50-55 mL/kg/min, while a good score for a 30-year-old woman is 45-50 mL/kg/min.

What is a good VO2 max by age?

VO2 Max Chart for Men (ml/kg/min)

Is Apple VO2 max accurate?

For example, it depends upon factors when the heart rate was measured. And it’s also dependent on whether you were moving or stationary when making the VO2 max calculation. So Apple’s predicted VO2 max, or for that matter, Garmin or any other fitness tracker, may not be very accurate.