Cardio vs Hiit Training – Best workout to lose belly fat. In today’s world every one knows the importance of exercise. And we also that exercise nor only changes your body , it changes your mind your attitude , and your mood. If you have decided that your goal is to lose weight or get fit. Cardio is an essential component to your for the health workout program. Cardio is that where you burn the most calories at one time. Not only that, cardio workouts strengthen your heart, lungs, and the muscles you’re working. High-intensity interval training (HIIT) is now the hot ticket.
Cardio vs Hiit Training
These workouts involve changing the intensity, working harder for certain intervals throughout the routine. These shorter, more intense workouts maximize your results. And will minimize the amount of time Cardio vs Hiit Training you have to spend working out it sounds great. But is HIIT really better than steady-state cardio this is the question arises in the mind ? Which one should you focus on if you’re trying to lose weight and get fit?
Even more important, can you enjoy your workouts if you’re working at such a high intensity? The Basics of HIIT involves pushing your body well out of its comfort zone for anywhere from 5s to 8m. Depending on the workout you’re doing. The idea is to work at about 80 percent to 95 percent of your maximum. Cardio vs Hiit Training heart rate if you’re monitoring your target heart rate zones. Or a level 9 to 10 on this perceived exertion chart, also knowns as your rate of perceived exertion.
Each work set is followed by a recovery period. Which can be shorter, the same duration, or longer than the work set. This is the interval in which you get your heart rate Cardio vs Hiit Training down to about a level 3 to 4 perceived exertion. You alternate the intervals for 20 to 60 minutes, depending on your fitness level, time constraints, and goals.
Pros and Cons are as follows :
HIIT has a number of benefits, including:Improved performance: Some studies have shown that, while steady-state training taxes the aerobic system,
1.HIIT workouts can stimulate both the aerobic and the anaerobic systems.
2.That means your body has more stamina and performs better in all your workouts, no matter what they are.It improves insulin sensitivity: Insulin sensitivity refers to how sensitive your body is to the effects of insulin. Cardio vs Hiit Training the more sensitive your body is to insulin, the less your body needs that insulin to lower blood glucose levels. In terms of exercise, that means your HIIT can help your exercising muscles use glucose for fuel more efficiently.
3. It helps you burn more calories all day long One of the best benefits of HIIT is how many calories your body burns after your workout to get your system back to where it was before you exercised. This is also called post-exercise oxygen consumption (EPOC), or your afterburn
4.the harder you work during your workout, the longer it takes your body to get back to normal, meaning you’ll burn more calories for an hour or more after your workout.It helps you burn more belly fat: Even better news is that research is showing that HIIT may be more effective at reducing abdominal fat than other types of exercise.
5..It improves your health: HIIT can help lower blood pressure and improve your heart health
6.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 Medicine showed that as few as three 10 minute sessions a week can make your body more efficient at delivering oxygen to your body as well as improving your metabolic health.
Pros and Cons of Steady-State Training are:
Steady-state training also has some benefits such as:
1.Less stress on the cardiorespiratory system: Because you’re working at a lower intensity, you can improve your endurance without putting as much stress on the heart and body as higher intensity exercise.
2.Increased endurance: Longer slower exercise helps you build endurance, both in your heart and your muscles.
3.cardio makes your heart more efficient, getting oxygen to the muscles more quickly. Steady-state cardio also lowers blood pressure and reduces stress and anxiety and, along with a healthy diet, can help you lose weight.
4 Faster recovery: Because you’re putting less stress on your heart and body, you recover more quickly and can usually work out the next day without a problem.
5.It improves your body’s ability to use fat: When you work at a lower intensity, fat is your main fuel source.
6.It increases slow-twitch muscle fibers: Slow twitch muscle fibers are more efficient at using oxygen to generate energy, so you can go for a longer period of time.This improves your aerobic metabolism which is, essentially, how your body creates energy.
7.More enjoyable: Part of the reason we stick with exercise is that, on some level, we like it. Or at least we can tolerate it. It’s much more comfortable to work at a lower level of intensity than it is higher intensity. Some exercisers may even quit after too much intense exercise just because it’s so uncomfortable.
Some of the disadvantages of steady-state training include:
1.The time factor: If you’re trying to lose weight, you have to work out for longer periods of time if you want to burn enough calories.
2 Risk of overuse injuries: Doing the same motions over and over can lead to repetitive stress injuries unless you do plenty of cross-training.
4.Weight loss plateaus also plays a great role that is Doing only steady-state cardio workouts without changing things up could lead to a plateau. You need to challenge your body with new and different activities so it can constantly change and grow stronger.
Why Should You Do HIIT, Steady State, or Both?
With all that in mind, which one is right for you? The answer really depends on your fitness level and goals more than anything else. And keep in mind that experts don’t recommend doing HIIT more than twice to three times a week.
Who Should Try HIIT?
Best of Both Worlds are that , In a perfect world, you would have some mixture of both steady-state and HIIT. For beginners, you can actually build up your endurance and stamina for HIIT training by starting with aerobic interval training.That involves changing up your intensity just enough to push you out of your comfort zone, but not so far out that you’re miserable or breathless.
This beginner interval workout is a great place to start.
As you practice, you can start to increase the intensity of your intervals from week to week.The other key to working up to HIIT is consistency now practising cardio on a regular basis is how you build the foundation that will allow you to work harder and get more out of your workouts.proper schedule which should be followed by evey person that is as follows
1st Day 1: 30-minute sprint interval workout
2nd Day 2: 40-minute cardio endurance workout
3rdDay 3: Rest or light activity
4th Day 4: 25-minute Tabata cardio challenge
5th Day 5: doing 30 minutes of moderate cardio, like walking, jogging, cycling, etc.
6th Day 6: Rest or light activity
7th Day 7: 30-minute aerobic cardio or rest
Benefits of exercise are as follows :
As we know there are many benefits of regular exercise and maintaining fitness and these are as follows :
1. Doing exercise will increases energy levels:
As exercise improves both the strength and the efficiency of your cardiovascular system to get the oxygen and nutrients to your muscles. so whenever your cardiovascular system works better everything seems easier and you have more energy for the fun stuff in life.
2.Doing exercise will improves your muscle strength:
Practicing it will keep you active will keep muscles strong and joints, tendons and ligaments flexible, allowing you to move more easily and avoid injury the Strong muscles and ligaments will help in reducing the risk of joint and lower back pain by keeping joints in proper alignment. They also improve coordination and balance.
3.Doing exercise can help you to maintain a healthy weight:
As it is said the more you exercise, the more calories you burn so in addition, the more muscle you develop, the higher your metabolic rate becomes, so you burn more calories even when you’re not exercising. So the result will be You may lose weight and look better physically which will boost your self-esteem.
4.Doing exercise improve your brain function:
As we know Exercise will increase the blood flow and oxygen levels in the brain. It also helps in encouraging the release of the brain chemicals (hormones) that are responsible for the production of cells in the hippocampus, the part of the brain that controls memory and learning and there is an evidence that people who lead active lifestyles are less likely to suffer from illness and more likely to live longer.
5. Doing exercise is good for your heart:
As we know Exercise reduces LDL cholesterol (the type that clogs your arteries), increases HDL (the good cholesterol) and reduces blood pressure so it lowers the stress on your heart by Adding to this, it will also strengthens your heart muscle. So there is a requirement of healthy diet, exercise lowers the risk of developing coronary heart disease.
6.Doing Regular exercise lowers your risk of developing type 2 diabetes
doing Regular exercise will help us to control blood glucose levels, which helps to prevent or delay the onset of type 2 diabetes. So in addition exercise helps to prevent obesity, which is a primary factor in the development of type 2 diabetes.
7.Doing exercise enhances your immune system
8.Doing exercise may help to reduce the risk of certain cancers
It js been noticed that being fit may mean that the risks of colon cancer, breast cancer and possibly also lungs and endometrial cancers are reduced. Exercise not only makes you physically fitter but it also improves your mental health and general sense of well-being.Active people tend to sleep betterPhysical activity makes you more tired so you’re more ready to sleep. So keep in mind to have Good quality sleep helps improve overall wellness and can reduce stress.
9.Exercise improves your mood and gives you an improved sense of well-being
Physical activity stimulates the release of endorphins which make you feel better and more relaxed. This will now improve your mood and lower your stress levels.Exercise can help prevent and treat mental illnesses like depressionPhysical activity can help you meet people, reduce stress levels, cope with frustration, give you a sense of achievement, and provide some important “me time”, all of which help with depression.Keeping fit can keep you safe and healthy so stay home and stay safe.