HIIT vs. Traditional Cardio: Which is Better for Performance?

1 year back Andre Neri 14 minutes reading time

HIIT vs. Traditional Cardio: See in this article which is best for your performance and put into practice the best for your heart health!

Have you ever wondered which exercise is best to improve your performance and heart health?

Many people have different opinions about HIIT and traditional cardio.

Both promise to increase your stamina and heart healthBut which is faster and more sustainable?

Studies show that HIIT and running bring similar improvements.

They improve oxygen consumption and muscular endurance.

But functional HIIT has a smaller cardiac response.

This may make training easier in the long run. But is that enough to say which is better?

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Main points

• HIIT and traditional cardio promote similar improvements in VO2 max and muscular endurance.
• Functional HIIT facilitates adherence to exercise due to lower cardiovascular and pulmonary demand.
• THE high intensity of HIIT raises the heart rate to about 85% of the maximum.
• HIIT training can completely replace regular cardio and is effective for gaining lean muscle mass.
• Choosing between HIIT and traditional cardio depends on your individual goals and physical limitations.

What is HIIT?

HIIT, or interval training of high intensity, involves short, intense periods of exercise.

Then there are breaks to rest.

This helps you burn calories quickly and improves your fitness in no time.

You varied exercises HIIT targets different muscles. This increases heart endurance and reduces body fat.

High intensity not only burns more calories during your workout, but also afterward.

Studies show that the high intensity interval training improves heart endurance. Even in short sessions, the benefits are significant.

Additionally, it helps control blood sugar.

Benefits of HIIT	Observed Results
Calorie Burning	Significantly bigger in less time
Fat Reduction	Effectively reduces visceral and subcutaneous fat
Cardiovascular Resistance	Rapid improvement even in short sessions
Insulin Sensitivity	Essential for blood glucose regulation
Systolic Blood Pressure	Decrease of 2.67 to 3.12 mmHg on average
VO2max	Increase of 2.49 mL/kg/min

What is traditional cardio?

Traditional cardio is any aerobic activity long-term. This includes walking, running, swimming, and cycling.

It's perfect for anyone looking to increase their cardiovascular resistance gradually.

This type of exercise is great for all fitness levels.

For beginners, walking and light jogging are great.

Over time, these exercises strengthen the cardiovascular resistance, allowing advances.

You metabolic benefits are big.

Keep the heart rate between 60-70% of maximum helps to burn calories efficiently.

This improves the cardiovascular health and brings post-exercise benefits.

Compared to training high intensity, traditional cardio is less stressful.

It can be done multiple times without overworking the body. It's perfect for recovery days or to complement more intense workouts.

Many people choose these long-term exercises for your routines.

They are accessible and promote a lifestyle active.

Improve the physical conditioning and the cardiovascular health.

Effectiveness Comparison: HIIT vs. Traditional Cardio

HIIT and traditional cardio both have their strengths in athletic performance.

One study showed that HIIT increased exercise capacity more than traditional cardio.

This was observed in a group of people who did HIIT.

Another study by Wewege et al. revealed that both HIIT and traditional cardio decreased body fat in 10 weeks.

But HIIT was faster, requiring 40% less time than traditional Cardio.

HIIT quickly improves muscular endurance.

Traditional Cardio takes longer to bring these improvements.

Choosing between HIIT and Cardio depends on what you want to improve, whether it's fitness or weight loss.

Keating et al. analyzed 28 studies with 873 participants.

They concluded that HIIT and continuous exercise are good for fat loss.

But, for more noticeable results, it is important to combine exercise with dietary changes.

See the table below for a quick comparison:

Metric	HIIT	Traditional cardio
Exercise capacity (m/min)	Bigger	Minor
Heart rate (bpm)	Lowest	Tallest
Commitment time	40% smaller	Bigger
Fat reduction	No significant difference	No significant difference

Choosing between HIIT and Cardio depends on your preferences and goals.

Both improve fitness, such as aerobic capacity and muscular endurance.

Think carefully about your goals and choose what best fits your lifestyle.

HIIT and its impacts on muscles

THE high intensity interval training (HIIT) is very effective for toning muscles.

When done correctly, it increases strength. This is especially true with functional exercises like burpees and mountain climbers.

Those functional exercises activate multiple muscles at the same time. This helps with toning and hypertrophy muscular.

THE high intensity of these exercises cause peripheral fatigue.

This fatigue is a sign that training is having an effect on muscle strength and endurance.

Benefits	Details
Muscle Toning	Increase in muscle tone due to high intensity training.
Peripheral Fatigue	Result of the great load on the muscles involved, indicating an efficient workout.
Increased Strength	The intensity of HIIT facilitates muscle strengthening.
Hypertrophy	Possible with the inclusion of strength exercises despite the limitations of progressive overload.

To add functional exercises HIIT further enhances its benefits.

This is because it involves several muscle groups, stimulating an effective anabolic response.

Compared to the aerobic training Unlike traditional training, HIIT balances hormones. This helps you gain strength and improve your body composition.

For these reasons, HIIT is a great choice for anyone looking to increase strength and hypertrophy.

It also improves cardiovascular fitness and reduces body fat.

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HIIT vs. Traditional Cardio: Exercise Adherence and Maintenance

Maintain a plan of regular exercise is essential to obtain lasting benefits.

HIIT, for example, is more motivating and delivers faster results. This encourages more people to adopt these habits.

Nineteen studies on HIIT were analyzed. They show that the training is safe and effective.

Short sessions of 20 to 30 minutes, two or three times a week, are enough to see results.

To practice regular exercise, like HIIT, can increase survival by 5.3 years.

The American Heart Association recommends interval training for heart health.

This shows the importance of maintaining constant training.

THE motivation and social support are crucial to maintaining exercise habits.

Programs with career guidance and peer support increase adherence.

Fitness groups and personal trainers are examples of this.

Cardiovascular benefits of HIIT

THE interval training High-intensity interval training (HIIT) has many benefits for your heart and breathing.

With just one or two workouts a week, you can see big improvements. This includes more cardiac resistance and physical conditioning.

HIIT burns about 300 calories in 30 minutes. It also boosts metabolism for up to 24 hours afterward.

This technique improves the metabolic health and strengthens the heart. It also improves blood circulation. This makes the heart stronger.

THE cardiorespiratory capacity also improves.

HIIT combines intense exercise with short rest periods. This helps the heart adapt better.

The American Council on Exercise says we do well to do 75 minutes of intense exercise per week.

This not only improves the cardiac resistance. It also helps control cholesterol, blood pressure, and glucose levels.

HIIT	Traditional Cardio
High intensity, short periods	Moderate intensity, long periods
Burn up to 300 calories in 30 minutes	Burns approximately 200-400 calories per hour
Cardiorespiratory capacity improved	Cardiovascular stability
Continues to burn calories up to 24 hours after training	Burns calories mainly during exercise
Benefits for the metabolic health and cardiac resistance	Maintenance of heart health and weight control

Adding HIIT to your strength training will bring better results.

HIIT training isn't just a fad. It's a proven practice that improves heart health and respiratory capacity.

Cardiovascular Benefits of Traditional Cardio

THE aerobic training, or traditional cardio, brings many benefits to the heart.

It improves the cardiac efficiency, helping the heart pump better.

Additionally, it helps to reduce blood pressure, which is good for your health.

This exercise also improves the blood circulation.

This means that blood circulates better, carrying oxygen and nutrients to all parts of the body.

This helps prevent heart disease, such as attacks and strokes.

Benefit	Impact
Cardiac Efficiency	Improves the heart's ability to pump blood
Blood Pressure Reduction	Maintaining healthy blood pressure levels
Improved Circulation	Greater oxygenation and nutrition of tissues
Prevention of Cardiovascular Diseases	Reduced risk of heart attacks and strokes

Traditional cardio is great for everyone, from beginners to athletes.

Regular aerobic exercise is a great way to take care of your heart and improve your life.

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HIIT vs. Traditional Cardio: Which to Choose?

Choosing between HIIT (High-Intensity Interval Training) and traditional Cardio (Low-Intensity Steady-State) depends on several factors.

This includes your training objectives, individual preferences and lifestyle.

Jonsson does traditional cardio two to three times a week.

He keeps his heart rate between 140 and 150 bpm.

This type of workout is great for those who want low impact and maintain a steady pace.

On the other hand, Jonsson performs HIIT workouts at a heart rate of 80% of maximum capacity. This can reach 187 bpm.

He suggests doing HIIT once or twice a week.

This is due to its intensity and the risk of injury from explosive movements.

Combining HIIT with weight training can greatly increase training efficiency.

HIIT and traditional cardio have benefits for cardiovascular health and weight loss.

HIIT is good for those who want quick results and don't mind the intensity.

Traditional cardio is better for those who like longer, more moderate workouts.

Criterion	HIIT	Traditional Cardio
Session Duration	5-20 minutes	30-60 minutes
Heart Rate	80%-100%	60%-70%
Calories Burned	More efficient (additional calories post-workout)	Less efficient
Impact on Muscles	Potential interference in muscle recovery	Less impact
Injury Risks	Elevated (explosive movements)	Moderate (stress injuries)

Using both methods can be a good balance.

This helps maintain adhesion and training efficiency.

The important thing is to think about your individual preferences and lifestyle.

This way, you reach your training objectives in a more pleasant and effective way.

HIIT vs. Traditional Cardio: The Myths About HIIT

Many people have misconceptions about the interval training high-intensity (HIIT).

A common mistake is to think that it is only good for the heart.

In fact, it also helps you gain muscle mass if you include strength training.

Another common mistake is thinking that HIIT is only for those who already train.

But it can be adapted for everyone. With the right support, HIIT is safe and effective for many people.

Many people think that HIIT leaves you feeling very tired. However, the intensity is high but safe.

Changing the intensity and rest time helps avoid excessive fatigue.

You benefits of HIIT There are many. It improves fitness and helps burn fat.

The body burns fat even after training, which is very good.

Myth	Reality
HIIT is only for cardiorespiratory	Also includes muscle training
HIIT is not suitable for beginners	Adaptation according to fitness level
HIIT causes extreme muscle fatigue	Correct guidance avoids problems
HIIT does not help with gaining lean mass	Contributes depending on the exercises included

Finally, HIIT is a great option for those who want fast results.

With the right guidance, it can be part of many workout routines. This brings numerous health benefits.

HIIT vs. Traditional Cardio: Efficient HIIT Protocols

HIIT protocols are very effective. TABATA protocol is an example.

It involves 7-8 sets of 20 seconds at 170% VO2 max with 10 second rests.

This interval training greatly improves aerobic and anaerobic capacity.

Gibala's protocol is also effective. Initially, it consisted of 8 to 12 cycles of 60 seconds of high-intensity exercise, with 75-second rests.

In 2011, it was revised to be less intense, with 10 cycles of 60 seconds at 60% maximum capacity and 60 seconds of rest.

The Timmons protocol is another interesting example.

It consists of 3 sets of 2 minutes of moderate activity followed by 20 seconds of maximum effort.

It is recommended to do it 3 times a week, totaling just 21 minutes of exercise in 7 days.

Protocol	Structure	Benefits
Tabata	7-8 sets of 20 sec. at 170% VO2 max with 10 sec. rest	Increased aerobic capacity in 40%; high intensity and calorie burn fast
Gibala (revised)	10 cycles of 60 sec. of exercise at 60% max. with 60 sec. of rest	Increased aerobic capacity and reduced impact on the body
Timmons	3 sets of 2 min. moderate + 20 sec. maximum effort	Time efficiency and improved cardiovascular capacity

It is crucial to have a training planning to do the exercises with the high intensity right.

It's important not to push your body beyond its limits. It's recommended to do only one or two cardiovascular workouts per week using HIIT.

This helps with recovery and maintains performance.

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Efficient Traditional Cardio Protocols

Traditional Cardio protocols are essential in training regimes.

They involve exercises that improve cardiovascular resistance.

Long runs, stationary bikes, and continuous swimming are examples.

Varying the intensity and duration of exercises is crucial.

A mix of high- and low-intensity training provides the most benefits. Including active recovery periods is also important to keep your training effective.

Studies indicate that well-structured regimes are essential.

They emphasize regularity and gradual progression.

Follow a plan aerobic training consistent improves the cardiovascular health and the athletic performance.

Adopting these traditional cardio protocols will enhance your fitness journey.

They help build resilience and overall well-being, thus improving quality of life.

HIIT vs. Traditional Cardio: Conclusion

HIIT and traditional cardio both have benefits for performance and cardiovascular health.

The study by Tabata et al. (1996) showed a 28% increase in anaerobic capacity in the HIIT group.

This highlights the effectiveness of HIIT.

HIIT keeps your metabolism revved up for up to 38 hours after your workout.

This helps with continuous fat burning. To choose the right workout, it's important to consider your goals, physical limitations, and preferences.

A 2007 study showed that women who did HIIT increased muscle enzymes related to fat.

This indicates specific benefits of HIIT.

Additionally, traditional Cardio is also effective in reducing fat mass.

Physical exercise is essential for well-being.

HIIT is great for those short on time, as it delivers quick results.

Traditional cardio is better for those who like continuous, less intense exercise.

In summary, both HIIT and traditional cardio are important for achieving health goals and live actively.

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