Cardio training is a type of exercise that allows you to train and improve the performance of the cardio-respiratory system, then heart and lungs. In this article we will look into the various types of cardio (hiit, liss miss), the pros and cons and several myths that revolve around this activity, often hated by crossfitters and bodybuilders.
Index
What are the types of cardio?
We will focus on the analysis of three types of cardio training, namely:
- LISS extension: Low Intensity Steady State or low intensity cardio
- HIIT: High Intensity Interval Training
- MISS: Medium Intensity Steady State
In recent years it goes type cardio is very fashionable HIIT, high intensity, used for fat burning, but the reality is, it's not as miraculous as it comes"sold”; in facti, all types of cardio are useful for burning fat and all have their own benefits, regardless of intensity.
LISS: low-intensity cardio
LISS is a type of low intensity cardio which is what most people at the gym basically do; recently, this type of cardio has been criticized and has gone out of fashion, but in reality the LISS is very effective.
Going to the gym and doing 20 minutes on the treadmill just by chance is not effective and does not act on the much sought-after body recomposition; low intensity cardio is a complement to the workout force.
Too much low-intensity cardio can undermine strength training and muscle gains; you should always contact a personal trainer to understand how much and how to include it in a targeted strength training program.
LISS cardio can be a good tool to burn some extra calories, can be performed on an empty stomach to separate the weight session from the cardio session, can be useful for beginners with a low level of fitness before moving on to those medium and high intensity.
In short, it has several benefits if well contextualized in the training routine.
MISS: medium intensity cardio
Il MISS is slightly similar to LISS, but with a higher intensity; it's also a type of long-lasting cardio. The benefits are more or less the same as the LISS and it is very difficult in practice to establish actual differences.
We often hear about the time to burn fat during cardio training, but this variable alone is useless, because the energy substrate used during cardio does not only depend on the activity itself, but on many other variables, such as what was eaten first.
HIIT: high intensity training
Il famous HIIT workout consists of interspersing periods of maximum effort with periods of rest (which can be active or passive); for example 20 seconds of maximum speed on the exercise bike followed by 1 minute and 30 of active rest and so on.
Performing HIIT training correctly is very complicated; if you don't find yourself completely sweaty and burnt out, you probably didn't do this workout right!
While HIIT training does not interfere with strength training like LISS and MISS do, it does interfere with recovery; it is a very demanding workout and combining it with weight lifting sessions is not a good idea.
To get the most out of this type of training, you have to do it as intensely as possible.
In conclusion…
In summary, there is no cardio better than another; each type of cardio training is unique and must be contextualized according to your needs, objectives, characteristics and starting physical conditions.
Our advice is to let a good personal trainer follow you, who will be able to give you the right advice for the best cardio for you!
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