The first thing to know about HIIT or LISS training is that they are not training programmes, in that they don’t have a specific number of sets, repetitions or even specific exercises that have to be included. What they are, are different approaches to exercise.
HIIT training stands for High Intensity Interval Training and as the name suggests involves short intervals of training performed at a high intensity with short breaks in between. LISS stands for Low Intensity Steady State and is defined as being the opposite of HIIT training in that it involves exercises performed at a much lower intensity over a longer period of time with minimal rest.
It is important to note that there is no one magic exercise or even approach to exercise that will guarantee perfect results. Generally, when choosing exercises or training, the best approach is to choose one that you are going to enjoy because studies have shown that the more you enjoy an exercise the more likely you are going to keep it up in the long term. That being said, both HIIT and LISS have their own drawbacks and benefits and these can make all the difference when choosing which type of training is right for you.
Some things to bear in mind when choosing a training method is what is your end goal? Cardiovascular health, weight loss, injury recovery/prevention, training for a specific sport or event, or even just general health, wellbeing and enjoyment. HIIT and LISS impact these goals in different ways and should affect your decision making.
What are the benefits of HIIT training?
Time Efficient: Generally training takes only 15-20 minutes
Fat Loss: Burns more calories in a short amount of time and causes you to continue burning calories even after you stop
Fitness: Has been shown to lead to improved increases in both aerobic and anaerobic fitness when compared to LISS training
What are the benefits of LISS training?
Beginner Friendly: LISS is the more approachable of the two training methods and is perhaps easier on someone who is just starting out their fitness journey, recovering from injury or even the more elderly or frail
Less Taxing: Because its less intense you need less time to recover between session and can therefore be done more often.
You’re Probably Already Doing It: Walking for 1 hour per day is the most common form of LISS training
What are the drawbacks of HIIT training?
Demanding: Due the intense nature of the training it can be demanding both physically and mentally and is therefore not the most approachable form of training to exercise novices or those recovering from illness or injury
Risk: With increased demands on the body there is always an increased risk of injury although relatively minor if done correctly
What are the drawbacks of LISS training?
Time: By its very nature LISS training requires more time to complete and can therefore be less appealing to those who already have many demands on their time
Fitness: Although is easier to perform the drawback is that it will probably take longer for you to see any improvements in your fitness or skill levels
Which type of training should I choose?
So with all that in mind, which type of training should you choose: HIIT or LISS?
As I said above no one exercise or training programme is inherently better than any other. What does make the difference is what your end goal is and choosing the right training method for you to achieve that goal make all the difference
If you’re relatively experienced when it comes to exercise, want to see results in a short amount of time and not afraid of a bit of hard work HIIT training might be the way to go.
If you’re new to training and exercise, have a bit of time to spare and are recovering from illness or injury LISS training could be for you.
Before starting any new exercise or training programme speak to a healthcare professional such as a physiotherapist who can give you some guidance on choosing the right training method for your goals.