High intensity runs are being increasingly recommended as a fast way to enhance performance. So now that you know a little bit more about these two common forms of cardio, we’ll get into the advantages and disadvantages of each one. Daniele Linardi, Beat Walpoth, Romel Mani, Angela Murari, Maddalena Tessari, Stiljan Hoxha, Marco Anderloni, Ilaria Decimo, Sissi Dolci, Elena Nicolato, Pietro Bontempi, Flavia Merigo, Giovanni B Luciani, Giuseppe Faggian, Alessio Rungatscher, Slow versus fast rewarming after hypothermic circulatory arrest: effects on neuroinflammation and cerebral oedema, European Journal of Cardio … words Al Woods. Say I ask you to travel a mile on foot. Then, for the next 60 seconds you will go all out as fast as you can go at about a 90-95% exertion rate. Learn everything you need to use low intensity cardio for faster fat loss, better health, and superior fitness. The other group only did four to six 30-second sprints with four minutes of rest between sprints three times per week (a total of just 2–3 minutes of total cardio per workout). It involves doing short bursts of high-intensity activity. How To Be Specific When You’re Trying To Reach Fitness Goals. What are Some Good Push Pull Workouts and Exercises? | Comprehensive Bariatric Center at Princeton Baptist Medical Center. Exercise A is a slow, low impact "recovery" version of Exercise B, which requires a full blown HIIT level of exertion. Much easier on your bones and joints, so probably a better choice for the older individual. We'll be doing both of the exercises in the group for 20 seconds apiece, with no rest at all in between, twice through. So for example, you might sprint for 60 seconds as fast as you can and then walk for 60 seconds at a slower pace. The subjects doing the sprints lost more than twice as much bodyfat as the slow-and-steady cardio group. I do it for about 1 hour per day and I’ve been losing about 1 pound of fat per week. It might also be great to incorporate both styles of training into your cardio routine so you can mix it up and see which one works best for you! Report. Keep in mind that you’ll eventually vary your speeds, but start slow and then gradually progress. I find that going slower with higher resistance burns up to 250 more calories per hour than going faster with less resistance. For instance, if you do a low intensity cardio for 30 minutes, you may get a higher percentage coming from fat, but you have done a low intensity, so you have not burned that many calories. But which one is the best for you? Everyone who works out has come across these terms. Is Treadmill Running or Outdoor Running Better? DEFENSE Bodybuilders have been doing slow-and-steady cardio for decades in order to drop bodyfat while maintaining muscle. Erica and I just got back from doing 30 minutes of cardio at a moderate pace. She’s been published in numerous periodicals and was featured with one of her clients on TLC’s “My 600 Pound Life” reality show. If you are young and in good shape and want to do HIIT then go for it! Should I be going fast or slow when I do my cardiovascular exercise? Tougher on your joints as your sessions are much more intense. The point of this analogy was to show that in order to evict the stubborn fat, you need an aggressive and intense cardio program to get the job done. It takes LESS time to do a set of sprints and get the same benefits as opposed to 30-40 minutes of cardio. Slow cardio is like the landlord from the Big Lebowski, while fast cardio is like the landlord from Coming to America. This question actually reflects the most important concept behind a good cardio routine. Calories Per Day Calculator – How Many Calories Do You Need? For these reasons alone, I would see HIIT as a cardio workout suited more towards the serious fitness enthusiast. The author suggests that slow cardio works better for burning fat and cutting then fast paced cardio. I don’t mind slow-paced cardio when I am listening to my favorite music since it goes by faster. One of the more frequently asked questions is what kind of cardio is the best for getting ripped? HIIT is a lesser-known form of cardio but it’s extremely effective. ShapeFit is a health and fitness company dedicated to providing the best exercise, nutrition and wellness information and resources to help our visitors get in shape, stay fit and live a healthier and happier life! This topic is widely talked about. Research on Fasted vs Fed Cardio. Although slow-twitch Type I muscle fibers are used for actions that take more time like walking, running, cycling, and swimming, they are also important for stabilizing and maintaining posture. Some activities like walking can be done at a moderate pace. I just got back into the gym and I really like to use the elliptical trainer. So the debate of slow cardio versus fast cardio for fat loss really comes down to your individual goals and how much you are dedicated to health and fitness. If weight loss is your goal then you’ll want to exercise at these slower speeds, but LONGER durations to still get a significant total caloric burn (a large percentage of which will be fat calories). In “HIIT training” (High-Intensity Interval Training) the recovery phase is an important part of the training. ShapeFit has thousands of pages of fitness content with fun and interactive tools to help our visitors lose body fat, build lean muscle and increase their energy levels. Low-Intensity Steady State Cardio Training (“LISS”) The very first type of cardio training that you might want to consider performing is steady state endurance focused cardio training. Even though the slow-and-steady cardio programs burned more total calories and fat during the actual workout, the HIIT programs somehow led to greater total fat loss. Julia Karlstad M.Ed., CSCS, SFN-ISSA is the founder and president of JKFITNESS LLC and holds over thirteen years of experience developing, implementing and directing exercise, education and training programs within medical based programs and facilities. I find that I actually get faster results from LISS than HIIT (low intensity vs high intensity cardio). You also may be one of the ever-increasing number … It involves you training at a steady pace over a long distance. Could quickly become boring for some people. The truth is, it depends. Essentially an exercise that you can perform while having a conversation with someone at the same time. Many factors would have to be taken into account in order to answer that question. “Long duration, low intensity cardio makes you slow” ... LSD makes fast people slow, but rather, LSD keeps slow people slow. You will warm up for 2 minutes at about a 50% exertion rate. Should I Do Slow or Fast Cardio for The Best Fat Loss Results? Low-Intensity Steady State Cardio Training (“LISS”) The very first type of cardio training that you might want to consider performing is steady state endurance focused cardio training. Requires longer time to complete the workout which is not ideal for busy people who don’t have a lot of time for cardio. So the debate of slow cardio versus fast cardio for fat loss really comes down to your individual goals and how much you are dedicated to health and fitness. Say I … Long and Slow Vs. Fast and Short Treadmill Workouts. I read an article on bb.com about slow vs fast cardio. Exercise A is a slow, low impact "recovery" version of Exercise B, which requires a full blown HIIT level of exertion. At…, My friends at the gym told me that you should not do a pulling exercise…, The key to, and success of, any type of training is specificity. Ability to talk with friends during your cardio session. Layne Norton Peak Week- Training & Cardio. Trust me, you will be absolutely burnt out at the end and will be screaming to get off the bike. We hate spam! This is because the HIIT workouts burned more calories and fat the rest of the day, which adds up to more calories and fat than you can burn during a single workout. So, by going slower with higher resistance, this will be the ideal way to drop weight since you’re burning 250 more calories per hour. Just make sure to go all out on the intense interval session and don’t let up! As you can see, there are many advantages as well as disadvantages to both forms of cardio. Easier to keep track of your workout and set goals for next time. Requires very little time to get a high calorie burning workout (15-20 minutes) which is great for people with busy schedules. Slow-twitch muscles are a lot leaner than fast-twitch muscles, which is why sprinters look a lot more muscular than long-distance runners. Right now, low intensity cardio is unfashionable, while HIIT is all the rage in the fitness world. Another example is using the stationary bike. Several research studies have tested these 2 protocols to try to establish whether Fasted cardio yields greater fat loss. Long Slow Cardio vs. Brief Fast Cardio Bursts for Burning Fat By Lorra Garrick | Last update d 01/21 Here’s info you’ve been seeking about the fat burning effects of brief intense cardio compared to long, light intensity cardio exercise. Fast track to success: the short fast run . SS (Steady State/usually moderate to low intensity) cardio would be a very fast walk or a very slow job/bike. Just like dietary guidelines, fitness fads come and go. In this quick cardio workout we have six groups of two exercises; A Exercise & B Exercise. Long Slow Cardio vs. Brief Fast Cardio Bursts for Burning Fat By Lorra Garrick | Last update d 01/21 Here’s info you’ve been seeking about the fat burning effects of brief intense cardio compared to long, light intensity cardio exercise. Now if you’re more concerned with improving your cardiovascular fitness level or “Heart Health”, you’ll want to do your cardio at faster speeds or higher intensities. When it comes to cardio, the question I probably receive most is: long and slow or short and fast? You will still achieve great results with steady state cardio and it will be a lot more fun. As long as I spend an hour on the treadmill or cycling 3-4 times a week, I get great results. When it comes to cardio, the question I probably receive most is: long and slow or short and fast? 04-26-2004, 06:03 PM #2. Well it kind of depends, but there is definitely a speed smart way to train for weight loss. It is a mistaken belief that long and slow, low intensity cardio is best for fat loss because it utilizes the aerobic system and burns fat during exercise. Fasted cardio vs Fed cardio: is there really a difference? Let’s begin by looking at total amount of calories burnt. SS is no better or worse than HIIT because you must factor adherence in any cardio routine. Steady state training is also known as continuous or long, slow, distance training. A casual lifter might benefit more doing standard steady state cardio. While high intensity interval training has been proven to be more effective and promote nine-fold results for weight loss, it is also a much more difficult workout and harder to keep track of. When I do HIIT, it takes forever for the scale to move. HIIT vs LISS Cardio. - By Derek Beast Charlebois In this quick cardio workout we have six groups of two exercises; A Exercise & B Exercise. I honestly think it is being in a certain heart rate zone. Which one will help me lose the most weight? One of the best ways to improve your physical fitness and conditioning is the fast paced run...And one of the good reasons to use this training type is TIME. Long, slow distance runs are pretty self-explanatory-that means running longer distances at an easy pace. In basic terms, LISS is the cardio that we’re all familiar with, such as walking on the treadmill for 30 minutes or riding the stationary bike for an hour at pretty much the same speed and intensity (hence the term “steady state”). Generally speaking, low to moderate speed or intensity is best for targeting fat loss, but this isn’t where you’ll want to train forever. We wish you great success in reaching your health and fitness goals! Special Thanks to our 2020 National Event Sponsors! The truth is, it depends. You will not burn as many total calories when doing your cardio at slower speeds, but you will burn a larger percentage of fat calories. Fast track to success: the short fast run . I am not concerned about the fastest, most explosive athlete (who most likely got to this point by running fast, jumping high, and lifting heavy things). One group did slow-and-steady cardio for 30–60 minutes a day, three times per week. PROSECUTION A boatload of research shows that doing high-intensity interval training, such as sprinting and resting, works much better to burn off bodyfat. It is a mistaken belief that long and slow, low intensity cardio is best for fat loss because it utilizes the aerobic system and burns fat during exercise. It seems logical that the higher calorie burn method would yield faster weight loss results. I do slow-paced, fasted cardio for 40 minutes and it works well for me. Cardiovascular Articles: Fast-Cardio Or Slow-Cardio? Join over 175,000 ShapeFit subscribers who are receiving our free weekly fitness newsletter and learn how you can build more muscle, burn off body fat and get into the best shape of your life! Playing next. Learn how your comment data is processed. Copyright 2019 ASMBS Foundation | All Rights Reserved |, Cardio – Fast or Slow? Your heart is a muscle just like any other muscle so in order to make it stronger you will have to exercise it at higher intensities or heart rates which means you’ll have to pick up your pace and train fast versus slow! This is a good thing! Weight loss happens when you use up more calories than you consume. You will not burn as many total calories when doing your cardio at slower speeds, but you will burn a larger percentage of fat calories. Let’s begin by looking at total amount of calories burnt. Browse more videos. Speed Squats – Bodyweight Cardio Exercise Guide with Photos, Weight Loss Stories – Hope Lost 45 Pounds in 4 Months, 5 Fat Burning Secrets – Tips To Burn Fat and Lose Weight Now. It involves switching up the intensity of your cardio workout. Dr. Layne Norton - Fast vs. This site uses Akismet to reduce spam. How Can I Lose Stomach Fat and Reduce a Big Tummy? Long cardio sessions will engage the slow-twitch muscle fibers more while explosive energy will target fast-twitch muscle fibers. There’s a lot of disagreement in the fitness community over which type of cardio routine is the most effective – there’s high-intensity interval training (HIIT), long and steady cardio (like jogging), and slow and steady (walking). However, the two most popular forms of cardio are LISS and HIIT, so we will review these two forms and come to a conclusion of which would be the best for your particular situation. This is especially effective when coupled with a relatively low carbohydrate diet. I did try doing HIIT but tweaked my knee. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. Which Exercises Will Help Reduce My Big Breast Size? ... As a result, weight loss may slow … “Long duration, low intensity cardio makes you slow” ... LSD makes fast people slow, but rather, LSD keeps slow people slow. 5:03. There are obviously many forms of cardio to choose from, but most of them fall into two distinct categories: Slow paced and fast paced. Download my FREE workout and Nutrition plan http://BURNTHEFATFASTASHELL.COMHow to get ripped abs fast! Now that we’re all clear about the activities that are cardiovascular in nature, let’s discuss how we can determine how fast or slow to go and which speed is going to facilitate the most weight loss. A better solution for the more serious fitness enthusiast, may be too “hardcore” for the casual gym-goer. This question actually reflects the most important concept behind a good cardio routine. Terms and Conditions | Privacy Policy | Copyright © 2020 ShapeFit, LLC. Slow cardio helps you burn a higher percentage of fat, but it does not help you burn more fat overall. A casual lifter might benefit more doing standard steady state cardio. You Will Burn Calories. Your email address will never be sold or shared with anyone. Also keep in mind that if you are inexperienced or elderly, it’s probably best to stay away from HIIT as it requires a lot of concentration and monitoring. - By Ivan Blazquez; Cardiovascular Training For Bodybuilders. Muscles Targeted: Speed squats are outstanding for targeting the lower body muscles that include the quadriceps,…, Name: Hope Age: 30 Family Status: Single Location: Milwaukee, Wisconsin Height: 5’6″ Starting Weight: 275…, According to the National Center for Health Statistics, Americans are getting fatter every year. Cardiovascular exercises are those exercises that increase your heart rate. Requires more focus as you have to keep track of timing. Daniele Linardi, Beat Walpoth, Romel Mani, Angela Murari, Maddalena Tessari, Stiljan Hoxha, Marco Anderloni, Ilaria Decimo, Sissi Dolci, Elena Nicolato, Pietro Bontempi, Flavia Merigo, Giovanni B Luciani, Giuseppe Faggian, Alessio Rungatscher, Slow versus fast rewarming after hypothermic circulatory arrest: effects on neuroinflammation and cerebral oedema, European Journal of Cardio … High intensity cardio is actually far superior and more effective for fat loss than low intensity cardio for several reasons.. Cardio or aerobic exercise encompasses many types of activities. Hemoglobin in red blood cells carries oxygen throughout your entire body. When it gets too high, I don’t see as much results versus when it’s steady and a bit moderate. The reason for this is because you burn more total fat calories when exercising at slower speeds versus fast speeds. So considering this definition; walking, running, cycling and swimming “to name a few” all fall into this category of exercise. High intensity cardio is actually far superior and more effective for fat loss than low intensity cardio for several reasons.. What exactly is LISS and HIIT? HIIT cardio can work very well to get past a plateau. Then, cool down for 30 seconds at about 50-60% and do it all over again. Steady state training is also known as continuous or long, slow, distance training. Must concentrate on the workout, no time to socialize. You’re essentially forcing your body to tap into your fat stores both through diet and exercise. High intensity interval training supercharges your metabolism and burns lots of calories in a short amount of time. We all have…. These are acronyms; LISS stands for Low Intensity Steady State and HIIT stands for High Intensity Interval Training. While which one is better is still being debated, in this article, we will explore whether these two are actually as different as we think they are, or not. She has a Master’s of Education in Exercise Science as well as a Bachelor of Science in Basic Sciences from the United States Air Force Academy. She’s authored two books specifically about exercise as it relates to weight loss, Rx Fitness for Weight Loss and Bariatric Fitness for Your New Life. Finally, people don't know how cardio will affect their body, and they also don't understand that doing low intensity cardio is much different than doing high intensity cardio. If you’re looking to lose weight then you’ve probably realized that there are many different forms of cardio, each presenting their own benefits. Slow Cardio. High intensity runs are being increasingly recommended as a fast way to enhance performance. If you regularly do cardiovascular workouts, you're perhaps familiar with the quandary of how to balance short, fast sessions with long, slow aerobic adventures. Better results than LISS (a nine-fold expansion in weight loss has been reported from a 1994 study). Do this for the next 15-20 minutes and then finally cool down for the last 2 minutes at 50% exertion. You can unsubscribe at anytime. Might not be the best choice if you’re a beginner and not familiar with cardio. For these reasons alone, I would see HIIT as a cardio workout suited more towards the serious fitness enthusiast. What do you think of this idea, does it work and if so what form of cardio is best and how slowly do you do it? VERDICT: SPRINTS Sprinting for only 6–9 minutes per week doubled the amount of fat subjects burned off compared to those who were doing slow-and-steady cardio for 90–180 minutes per week. Slow Cardio Vs. Fast/HIIT Cardio burns more fat? ShapeFit.com is dedicated to providing health and fitness information to people so they can live a healthy lifestyle. The reason for this is because you burn more total fat calories when exercising at slower speeds versus fast speeds. But as with nutritional advice, the full truth about exercise doesn’t always fit into headlines. Are Sports Drinks or Water Better To Drink During Workouts? To answer your specific question, the simple fact is that the more calories you burn per session, the more body weight you will lose. With a HIIT routine, you will basically work in intervals of intensity through your workout. For anyone who is older or overweight, I wouldn’t suggest HIIT at all and would recommend focusing more on doing fasted, slow-paced cardio to stay injury-free. We'll be doing both of the exercises in the group for 20 seconds apiece, with no rest at all in between, twice through. I've been hearing about how … Your heart rate should stay under 150, and you can most likely hold a conversation. If you're someone who leads a relatively sedentary lifestyle—and typically … First let’s define what cardio or aerobic exercise really is; it’s anything where you are moving large muscle groups in a rhythmic motion for an extended period of time. Your heart rate should stay under 150, and you can most likely hold a conversation. In “HIIT training” (High-Intensity Interval Training) the recovery phase is an important part of the training. It involves you training at a steady pace over a long distance. As you improve your fitness level you’ll need to pick up the pace. Which of these methods (slow versus fast) is truly better for overall fat burning and weight loss? You can also do this type of HIIT workout with your elliptical machine. All Rights Reserved | About Us | Contact Us. Cardio vs. other exercise for weight loss High-intensity interval training (HIIT) is a popular method of exercise for weight loss. LISS cardio is a form of cardio where you perform cardio exercises at a slow … Long slow distance cardio workouts target a variety of factors related to fitness such as increasing hemoglobin concentration and red blood cells, mitochondrial and muscle capillary volumes, as well as aerobic enzymes. Zensuji. In one study they investigated the differences between fasted and non-fasted cardio on the breakdown and utilization of stored fat. A better solution for those who want to relax during their cardio session and “take it easy”. I am not concerned about the fastest, most explosive athlete (who most likely got to this point by running fast, jumping high, and lifting heavy things). SS VS HIIT. Fast ) is truly better for overall fat burning and weight loss best fat loss, better,! Your body to tap into your fat stores both through diet and.... 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Slow-Twitch muscles are a lot more muscular than long-distance runners and don ’ t mind slow-paced when! Be done at a steady pace over a long distance to try to establish whether fasted cardio greater. So they can live a healthy lifestyle you training at a steady pace over a long distance mile foot. | all Rights Reserved |, cardio – fast or slow exercising at slower speeds versus fast ) truly... For burning fat and Reduce a Big Tummy 're someone who leads a relatively sedentary lifestyle—and typically … cardio... Form of cardio at a steady pace over a long distance learn everything you need it over! Asked questions is what kind of depends, but there is definitely a smart!