Steady State Cardio vs High Intensity Interval Training
Created On: Jan 9, 2021
Dr. Chirag Sethi *** and Dr. Swarna Anchal **
*** Director, Classic Fitness Academy, New Delhi.
** Technical Writer, Classic Fitness Academy, New Delhi.
Introduction
A person’s goal whether it is weight loss or get fit, cardio must be included in the workout program so
that one can burn the most calories at one time along with the strengthening of the heart, lungs, and the muscles
you'reworking.
Initially, steady-state training included walking or running on a treadmill at moderate intensity
throughout the workout. But in recent years, the scenario has changed and high-intensity interval training
(HIIT) is popular now. HIIT includes workouts at changing intensity such as workout harder for certain
intervals in between the workout that is going on at specific intensity. These intense workouts can give
better results in less time.
HIIT and cardio are sometimes viewed as the same thing, but both are different and provide
different results in a given interval of time. But the question arises here, which one is better between the
two and which exercise one should focus on weight loss. In this article, key differences between the two
techniques, benefits are discussed so that you can plan your workout for better results.
Steady-State Training
The American Heart Association recommends that individuals get at least 30 minutes of cardio for
five days of the week. Cardio boost a number of benefits such as weight loss, lowered heart rate (HR),
stronger lungs, reduced stress, and improved mood.
Cardio is any type of exercise that leads to an increase in heart rate during exercise. Muscles
require oxygen to perform it that’s why it is considered aerobic in nature. Generally, people keep a
consistent speed and level of intensity for the entire workout. A maximum number of people think cardio
includes running, but that is just one type that falls in this category.
Advantages of Cardio Training
Steady-state training also has a plethora of benefits for your body.
??? Less Stress on the Cardio-respiratory System
Working at a lower intensity, put less stress on the cardio-respiratory system, and can improve endurance.
??? Increased Endurance
Cardio exercises are longer and slower that can help in building endurance in the heart as well as other
muscles.
??? Improved Health
Steady-state cardio makes the heart more strong so that it can deliver oxygen to the muscles more
quickly. It also lowers blood pressure reduces stress and anxiety and, along with a healthy diet, can
help you lose weight (1).
??? Faster Recovery
Recovery rate is faster due to less stress on the heart and body and one can work out the following day
without a problem (2).
2
??? Improved Ability to Use Fat
Workout at lower intensity allows the body to use fat as the main fuel source so the body is better at using fat for
fuel.
??? Increases Slow-Twitch Muscle Fibers
Cardio increases the number of slow-twitch muscle fibers and make them more efficient to use
oxygen. It generates more energy so that one can work out for a longer period.
??? More Enjoyable
Low-intensity workouts can be maintained for a longer time because the low level of intensity is involved. It
makes it easy and comfortable for the person hence fewer chances to quit the session.
Disadvantages of Steady-State Training
Disadvantages of steady-state training include:
??? Time-Consuming
To burn enough calories and to lose weight one has to work for longer periods. Sometimes workout
sessions can go beyond the scheduled time.
??? Risk of Overuse Injuries
Doing the same exercises can leads to injury due to repetitive stress. So cross-training must be
including at regular intervals of time.
??? Boring
Sometimes exercising on a treadmill, stationary bike, or another cardio machine may feel clients
boring and monotonous.
??? Weight Loss Plateaus
3
Doing only steady-state cardio workouts without new challenges could lead to a plateau. It is required
to work out with new and different activities in order to change and grow stronger.
High-Intensity Interval Training (HIIT)
As compared to cardio HIIT is an anaerobic exercise and had the potential to produce equal
benefits as cardio in less time. Some reports are there that suggest HIIT may have benefits in terms of fat
loss (3). Researchers are still not completely certain why this happens but they relate it with faster
metabolism that runs for hours after exercising and called it the “after-burn effect.” However, cardio and
HIIT must be combined to maximize the benefits of both.
HIIT involves directing the body well out of its comfort zone while doing a workout, anywhere in
between from five seconds to eight minutes, and for keeping heart rate from 80% to 95% of
your maximum heart rate (MHR) or a level 9 to 10 of the rate of perceived exertion (RPE) (4). Following this,
each workout set is followed by a recovery period to get the heart rate down to a level of 3 to 4 of RPE. The rest
period can be shorter, for the same duration, or longer than the workout performed. Alternate work and
rest intervals for 20 to 60 minutes total can be performed depending on a person’s fitness level, time
constraints, and goals.
Advantages of HIIT
A high-intensity workout has a number of benefits as follows:
??? Improved Performance
Some studies have shown that HIIT workouts can stimulate both the aerobic and anaerobic energy
systems providing more stamina to perform better (5).
??? Improved Insulin Sensitivity
A high-intensity workout makes the body more sensitive to insulin hence the body needs less insulin to lower
blood glucose levels (6).
??? Improved Calorie Afterburn
One of the best benefits of HIIT is your body burns extra calories after a workout. The harder you work
during the workout, the longer it takes your body to get back to normal and you' ll burn more calories
during and after your workout. This is also called post-exercise oxygen consumption (EPOC)
or afterburn (7).
??? Burns Belly Fat
Research shows that HIIT is more effective at reducing belly fat (3) than steady-state cardio.
??? Improved Heart Health
HIIT training can help lower blood pressure and improve your heart health (8).
??? Shorter Workouts
Because you' re working very hard, you get the benefits of training in less time than you would from
slower, longer workout sessions. One study published in The Journal of Sports Science and
The medicine showed that as few as three 10-minute HIIT sessions a week can make your body more
efficient at delivering oxygen to your muscles as well as improving your metabolic health (9).
Disadvantages of HIIT Training
HIIT training does have its disadvantages and does not fit for all.
4
??? Can Be Uncomfortable
These workouts are tough as the idea is to bring the person out of his comfort zone.
??? Not for Beginners
If you' re coming from a completely sedentary lifestyle or returning to exercise after an injury, HIIT is
probably not for persons who are at beginner level and coming from a sedentary lifestyle. These
clients must have a basic foundation of cardio then progress to HIIT according to fitness level, good
health, and activities.
??? Risk of Injury
There is a high risk of injury as HIIT includes sprints, plyometrics, and jumps if your body isn't prepared
for the movements.
??? Risk of Burnout or Overtraining
Too much HIIT can lead to burnout or decreased recovery rate so it is recommended to limit HIIT
workouts to one to two sessions per week (10; 11).
Conclusion
Both high-intensity interval training and steady-state cardio have health benefits in their own
ways. Aerobic and anaerobic exercises affect the body differently and only one of exercise will not be
enough to produce desired results so you may get the most benefit from doing workouts that have
exercises from cardio and HIIT. Steady-state cardio is perfect for beginners, persons who can’t do high
impact exercises and advised by the doctor to avoid high-intensity workouts. One should stick to HIIT if he or
she is in the advanced level of workout; want to burn more calories in shorter workouts, having busy lifestyle
, and want to develop endurance quickly. However associating either with HIIT or cardio will surely have
great health benefits as exercise combats diseases, improves mood, reduce stress, boosts energy and
promotes better sleep.
References:
5
(1) Angadi SS, Bhammar DM, Gaesser GA (2015). Postexercise hypotension after the continuous,
aerobic interval, and sprint interval exercise. Journal of Strength and Conditioning Research,
29(10):2888-93.
(2) Ferretti G, Fagoni N, Taboni A, Bruseghini P, Vinetti G (2017). The physiology of submaximal
exercise: The steady-state concept. Respiratory Physiology and Neurobiology, 246:76-85.
(3) Boutcher SH (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 868305.
(4) Tibana RA, De Sousa NMF, Cunha GV, et al. (2018). The validity of the session rating perceived exertion
method for quantifying internal training load during high-intensity functional training. Sports
(Basel), 6(3).
(5) Foster C, Farland CV, Guidotti F, et al. (2015). The effects of high-intensity interval training vs
steady-state training on aerobic and anaerobic capacity. Journal of Sports Science and Medicine,
14(4):747-755.
(6) Pearson SJ, Macaluso A, Hussain SR (2015). High-intensity interval training vs moderate-intensity continuous training in the management of metabolic type disease. MOJ Anatomy and
Physiology, 1(5):134-139.
(7) Greer BK, Sirithienthad P, Moffatt RJ, Marcello RT, Panton LB (2015). EPOC comparison
between isocaloric bouts of steady-state aerobic, intermittent aerobic, and resistance
training. Research Quarterly for Exercise and Sport, 86(2):190-5.
(8) Astorino TA, Edmunds RM, Clark A, et al (2017). High-intensity interval training increases cardiac
output and VO2max. Medicine and Science in Sports Exercise, 49(2):265-273.
(9) Smith-Ryan A, Trexler ET, Wingfield H, Blue MNM (2016). Effects of high-intensity interval
training on cardiometabolic
*** Director, Classic Fitness Academy, New Delhi.
** Technical Writer, Classic Fitness Academy, New Delhi.
Introduction
A person’s goal whether it is weight loss or get fit, cardio must be included in the workout program so
that one can burn the most calories at one time along with the strengthening of the heart, lungs, and the muscles
you'reworking.
Initially, steady-state training included walking or running on a treadmill at moderate intensity
throughout the workout. But in recent years, the scenario has changed and high-intensity interval training
(HIIT) is popular now. HIIT includes workouts at changing intensity such as workout harder for certain
intervals in between the workout that is going on at specific intensity. These intense workouts can give
better results in less time.
HIIT and cardio are sometimes viewed as the same thing, but both are different and provide
different results in a given interval of time. But the question arises here, which one is better between the
two and which exercise one should focus on weight loss. In this article, key differences between the two
techniques, benefits are discussed so that you can plan your workout for better results.
Steady-State Training
The American Heart Association recommends that individuals get at least 30 minutes of cardio for
five days of the week. Cardio boost a number of benefits such as weight loss, lowered heart rate (HR),
stronger lungs, reduced stress, and improved mood.
Cardio is any type of exercise that leads to an increase in heart rate during exercise. Muscles
require oxygen to perform it that’s why it is considered aerobic in nature. Generally, people keep a
consistent speed and level of intensity for the entire workout. A maximum number of people think cardio
includes running, but that is just one type that falls in this category.
Advantages of Cardio Training
Steady-state training also has a plethora of benefits for your body.
??? Less Stress on the Cardio-respiratory System
Working at a lower intensity, put less stress on the cardio-respiratory system, and can improve endurance.
??? Increased Endurance
Cardio exercises are longer and slower that can help in building endurance in the heart as well as other
muscles.
??? Improved Health
Steady-state cardio makes the heart more strong so that it can deliver oxygen to the muscles more
quickly. It also lowers blood pressure reduces stress and anxiety and, along with a healthy diet, can
help you lose weight (1).
??? Faster Recovery
Recovery rate is faster due to less stress on the heart and body and one can work out the following day
without a problem (2).
2
??? Improved Ability to Use Fat
Workout at lower intensity allows the body to use fat as the main fuel source so the body is better at using fat for
fuel.
??? Increases Slow-Twitch Muscle Fibers
Cardio increases the number of slow-twitch muscle fibers and make them more efficient to use
oxygen. It generates more energy so that one can work out for a longer period.
??? More Enjoyable
Low-intensity workouts can be maintained for a longer time because the low level of intensity is involved. It
makes it easy and comfortable for the person hence fewer chances to quit the session.
Disadvantages of Steady-State Training
Disadvantages of steady-state training include:
??? Time-Consuming
To burn enough calories and to lose weight one has to work for longer periods. Sometimes workout
sessions can go beyond the scheduled time.
??? Risk of Overuse Injuries
Doing the same exercises can leads to injury due to repetitive stress. So cross-training must be
including at regular intervals of time.
??? Boring
Sometimes exercising on a treadmill, stationary bike, or another cardio machine may feel clients
boring and monotonous.
??? Weight Loss Plateaus
3
Doing only steady-state cardio workouts without new challenges could lead to a plateau. It is required
to work out with new and different activities in order to change and grow stronger.
High-Intensity Interval Training (HIIT)
As compared to cardio HIIT is an anaerobic exercise and had the potential to produce equal
benefits as cardio in less time. Some reports are there that suggest HIIT may have benefits in terms of fat
loss (3). Researchers are still not completely certain why this happens but they relate it with faster
metabolism that runs for hours after exercising and called it the “after-burn effect.” However, cardio and
HIIT must be combined to maximize the benefits of both.
HIIT involves directing the body well out of its comfort zone while doing a workout, anywhere in
between from five seconds to eight minutes, and for keeping heart rate from 80% to 95% of
your maximum heart rate (MHR) or a level 9 to 10 of the rate of perceived exertion (RPE) (4). Following this,
each workout set is followed by a recovery period to get the heart rate down to a level of 3 to 4 of RPE. The rest
period can be shorter, for the same duration, or longer than the workout performed. Alternate work and
rest intervals for 20 to 60 minutes total can be performed depending on a person’s fitness level, time
constraints, and goals.
Advantages of HIIT
A high-intensity workout has a number of benefits as follows:
??? Improved Performance
Some studies have shown that HIIT workouts can stimulate both the aerobic and anaerobic energy
systems providing more stamina to perform better (5).
??? Improved Insulin Sensitivity
A high-intensity workout makes the body more sensitive to insulin hence the body needs less insulin to lower
blood glucose levels (6).
??? Improved Calorie Afterburn
One of the best benefits of HIIT is your body burns extra calories after a workout. The harder you work
during the workout, the longer it takes your body to get back to normal and you' ll burn more calories
during and after your workout. This is also called post-exercise oxygen consumption (EPOC)
or afterburn (7).
??? Burns Belly Fat
Research shows that HIIT is more effective at reducing belly fat (3) than steady-state cardio.
??? Improved Heart Health
HIIT training can help lower blood pressure and improve your heart health (8).
??? Shorter Workouts
Because you' re working very hard, you get the benefits of training in less time than you would from
slower, longer workout sessions. One study published in The Journal of Sports Science and
The medicine showed that as few as three 10-minute HIIT sessions a week can make your body more
efficient at delivering oxygen to your muscles as well as improving your metabolic health (9).
Disadvantages of HIIT Training
HIIT training does have its disadvantages and does not fit for all.
4
??? Can Be Uncomfortable
These workouts are tough as the idea is to bring the person out of his comfort zone.
??? Not for Beginners
If you' re coming from a completely sedentary lifestyle or returning to exercise after an injury, HIIT is
probably not for persons who are at beginner level and coming from a sedentary lifestyle. These
clients must have a basic foundation of cardio then progress to HIIT according to fitness level, good
health, and activities.
??? Risk of Injury
There is a high risk of injury as HIIT includes sprints, plyometrics, and jumps if your body isn't prepared
for the movements.
??? Risk of Burnout or Overtraining
Too much HIIT can lead to burnout or decreased recovery rate so it is recommended to limit HIIT
workouts to one to two sessions per week (10; 11).
ConclusionBoth high-intensity interval training and steady-state cardio have health benefits in their own
ways. Aerobic and anaerobic exercises affect the body differently and only one of exercise will not be
enough to produce desired results so you may get the most benefit from doing workouts that have
exercises from cardio and HIIT. Steady-state cardio is perfect for beginners, persons who can’t do high
impact exercises and advised by the doctor to avoid high-intensity workouts. One should stick to HIIT if he or
she is in the advanced level of workout; want to burn more calories in shorter workouts, having busy lifestyle
, and want to develop endurance quickly. However associating either with HIIT or cardio will surely have
great health benefits as exercise combats diseases, improves mood, reduce stress, boosts energy and
promotes better sleep.
References:
5
(1) Angadi SS, Bhammar DM, Gaesser GA (2015). Postexercise hypotension after the continuous,
aerobic interval, and sprint interval exercise. Journal of Strength and Conditioning Research,
29(10):2888-93.
(2) Ferretti G, Fagoni N, Taboni A, Bruseghini P, Vinetti G (2017). The physiology of submaximal
exercise: The steady-state concept. Respiratory Physiology and Neurobiology, 246:76-85.
(3) Boutcher SH (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 868305.
(4) Tibana RA, De Sousa NMF, Cunha GV, et al. (2018). The validity of the session rating perceived exertion
method for quantifying internal training load during high-intensity functional training. Sports
(Basel), 6(3).
(5) Foster C, Farland CV, Guidotti F, et al. (2015). The effects of high-intensity interval training vs
steady-state training on aerobic and anaerobic capacity. Journal of Sports Science and Medicine,
14(4):747-755.
(6) Pearson SJ, Macaluso A, Hussain SR (2015). High-intensity interval training vs moderate-intensity continuous training in the management of metabolic type disease. MOJ Anatomy and
Physiology, 1(5):134-139.
(7) Greer BK, Sirithienthad P, Moffatt RJ, Marcello RT, Panton LB (2015). EPOC comparison
between isocaloric bouts of steady-state aerobic, intermittent aerobic, and resistance
training. Research Quarterly for Exercise and Sport, 86(2):190-5.
(8) Astorino TA, Edmunds RM, Clark A, et al (2017). High-intensity interval training increases cardiac
output and VO2max. Medicine and Science in Sports Exercise, 49(2):265-273.
(9) Smith-Ryan A, Trexler ET, Wingfield H, Blue MNM (2016). Effects of high-intensity interval
training on cardiometabolic
