This post was written by Harrison Ross, human performance specialist, Parkview Sports Medicine.
Both steady state and high intensity interval training (HIIT) are great ways to program cardiovascular exercise. Both methods vary in their approach to how the workout is completed. Both options can be scaled to make intensity higher or lower based on the individual and demands of the exercise as well.
Steady state cardio
Steady state cardio normally involves maintaining a constant level of exertion throughout the entire workout. An example of this would be running on a treadmill at the same speed for the duration of the run.
Steady state cardio uses primarily moderate intensity exertion levels to balance the duration of the workout and is a great way to increase endurance, especially for beginners.
This form of cardio is easier to judge and determine effort levels. An easy way to objectively track exertion level is to use heart rate percentages to see where the individual is training. Steady state is also great for endurance athletes and longer duration workouts since maintaining the steady state is manageable for longer periods of time compared to HIIT.
HIIT training
HIIT utilizes a mix of short, higher intensity exercise modes paired with low intensity recovery intervals.
HIIT workouts are great for time constrained individuals who are still seeking to improve endurance and cardiovascular capacity. This method also relies on anaerobic energy systems during the higher intensity bouts, which can lead to improvements in muscle mass. HIIT also tends to burn more calories at a quicker rate compared to steady state cardio due to the increased intensity of some movements.
This version of cardio, although more complex than steady state, can still be very beneficial to beginners. HIIT can be scaled using shorter interval durations, less rounds of exercise movements and selection of movements can vary based on training age and other conditions unique to each individual.
If you have questions about your training, or want to see the services available through Parkview Sports Medicine, visit us here.
