I want to lose weight. Should I take a long walk or do a short HIIT workout? More here:
“If you’re looking to do a marathon, mud run or endurance-based activity, put some energy into LISS. But if you’re looking to be more explosive, athletic or build muscle, HIIT workouts are best suited to help you do that,” said Rafique “Flex” Cabral, a personal trainer.
To help you decide which type of exercise is best for you, here are different scenarios where HIIT or LISS could be more beneficial.Whether you’re a gym newbie or are getting back into working out after a hiatus, LISS is a good way to ease into exercise. Because you’re working at a low intensity, you may be able to work out for a longer period of time and exercise more consistently.
“LISS is great for improving endurance activities and cardiovascular work capacity, and aids in recovery and weight loss. But if you’re trying to gain muscle, which helps burn fat, LISS may not be the best thing to add into your routine frequently,” explained Cabral. HIIT helps you build and maintain moderate amounts of lean muscle mass. It also produces an after-burn effect called excess post-exercise oxygen consumption, said Cabral. EPOC is the amount of calories you burn long after your workout is over, and HIIT is the most effective workout for stimulating EPOC, according to theThe after-burn effect of EPOC can last anywhere from 12 to 48 hours, according to the ACE.
can be boosted by up to 10% for three days after a HIIT workout. “Maintaining a routine that involves HIIT training three to four times a week will help compound that post-workout effect on your metabolism,” Cabral explained.
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