The answer really lies in what you\u2019re trying to achieve. As a personal trainer, it\u2019s important that I prescribe exercise based on what the individual client is looking to gain, what their current level of fitness is, any injuries and conditions they may have, if they\u2019re working towards an event \u2013 a triathlon, for example \u2013 and what type of fitness they actually enjoy.<\/p>\n
So to get a clearer picture of \u2028both, let\u2019s break down the two types of training.<\/p>\n
What is HIIT?<\/strong><\/h2>\nShort, intense bursts of training (aka HIIT) involve brief periods of high-intensity exercise alternated with recovery periods. These workouts are typically shorter, often between 10-30mins and can be done using a variety of exercises such as sprints, bodyweight exercises and heavy weightlifting<\/strong><\/a>.<\/p>\nThey\u2019re mainly anaerobic<\/strong><\/a>-based, meaning they deplete your muscles of oxygen for short intervals.<\/p>\nThere are numerous benefits with these workouts. Firstly, they\u2019re efficient, allowing you to achieve significant gains in a shorter amount of time. Studies have shown that just a few minutes of high-intensity exercise can produce similar results to much longer periods of lower-intensity exercise.<\/p>\n
HIIT also improves cardiovascular health, increasing both aerobic and anaerobic fitness levels, boosting your metabolism and leading to a greater calorie burn and weight loss.<\/p>\n
In addition, HIIT has been shown to improve insulin sensitivity, reduce blood sugar levels and blood pressure, making these types of workouts extremely beneficial to individuals with diabetes<\/strong><\/a> or hypertension.<\/p>\nAnd lastly, HIIT is really adaptable to different levels. Despite the stigma around the intensity, you don\u2019t have to be advanced to do a HIIT session because they can be catered to the individual.<\/p>\n
As long as you\u2019re pushing your own personal limits, you can modify the exercise and intensity to suit your needs. This makes it a great option for all, from beginners to experienced athletes.<\/p>\n
How does HIIT burn fat?<\/strong><\/h2>\nDuring low-to-moderate intensity portions of the workout, aerobic metabolism will convert fat, protein and carbohydrates<\/strong><\/a> to energy in the presence of oxygen.<\/p>\nDuring higher-intensity portions of the workout, anaerobic metabolism will convert glucose and glycogen<\/strong><\/a> into energy. Lactic acid<\/strong><\/a> will build in the muscles causing that all-too-familiar burn.<\/p>\nThis process is believed to spur hormonal changes that burn fat more efficiently during and after the workout is finished.<\/p>\n
What are the cons of HIIT?<\/strong><\/h2>\nOften, due to the intensity of the exercise, people may perform exercises to a lower quality or inferior form.<\/p>\n
Personal trainers or instructors can help provide motivation and technique correction but for those working out on their own at home, it can be easier to give up with HIIT over a lower-intensity workout.<\/p>\n
It\u2019s recommended to do HIIT no more than 2-3 times a week to have time to recover and to avoid injury<\/strong><\/a> or overtraining<\/strong><\/a>.<\/p>\n Example HIIT workouts<\/strong><\/h4>\nOn a stationary bike<\/strong><\/p>\nPedal uphill or as hard and fast as possible for 20 to 30secs, decrease the level or pedal slower for 1 -2mins and repeat for 15-30mins.<\/p>\n
On a treadmill, outdoors or on the spot<\/strong><\/p>\nSprint as fast as you can or uphill for 10-15secs, jog from 20secs-1min, and then repeat for 10-20mins.<\/p>\n
In the pool or open water<\/strong><\/p>\nSwim at full speed for 30secs, adopt an easy pace for 3mins, and repeat the cycle again for up to 5 reps.<\/p>\n
<\/p><\/div> <\/section>
What is endurance training?<\/strong><\/h2>\n ![\""Female\"]( "\\"\"Swimming\\"")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div> Swimming helps builds endurance, works the aerobic system, which requires greater levels of oxygen, and allows you to exercise for longer periods of time without fatigue. (Credit: Getty Images)<\/span><\/figcaption><\/div>\nThese longer endurance workouts, such as running, cycling or swimming, involve sustained periods of moderate-to-high-intensity exercise. The workouts are usually longer, lasting anywhere from 30mins up to several hours.<\/p>\n
The benefits of the longer sessions are also significant. Firstly, this type of training builds endurance, working the aerobic system which requires greater levels of oxygen, and will allow you to exercise for longer periods of time without fatigue.<\/p>\n
Endurance training also improves cardiovascular health, increasing your lung capacity and heart health.<\/p>\n
In addition, longer endurance training can actually help you burn more calories, leading to gradual and sustainable weight loss and improved body composition<\/strong><\/a> and BMI.<\/p>\nIt also strengthens your muscles and joints<\/strong><\/a>, which will in turn reduce the risk of injury and improve your overall fitness level.<\/p>\nEndurance training is also extremely adaptable to different fitness levels as you can adjust the intensity and duration to suit your needs.<\/p>\n
Again, this makes it a great option whether you\u2019re a triathlon newbie or an age-grouper.<\/p>\n
How does endurance training burn fat?<\/strong><\/h2>\nGenerally speaking, endurance training is a fat-burning activity. When you run, cycle, or exercise at around 60% effort, your body uses fat as fuel.<\/p>\n
As you\u2019re never deprived of oxygen, you can reach an endurance zone<\/strong><\/a> that allows you to stay active longer as opposed to \u2018hitting the wall\u2019 more rapidly in anaerobic or HIIT workouts.<\/p>\nWith endurance training, a full day of biking, hiking, cross-country running, etc, can easily burn 2,000 calories or more.<\/p>\n
The additional benefit of being outdoors, with shorter recovery times, can make the exercise more enjoyable and reduce the risk of burnout.<\/p>\n
What are the cons of endurance training?<\/strong><\/h2>\nThe main challenges for endurance training can be lack of time and motivation, which is often the case given the time-poor lives that most of us lead.<\/p>\n
It\u2019s also been known that too much endurance training can actually deplete muscle stores if an individual overtrains or doesn\u2019t supplement the exercise with proper nutrition<\/strong><\/a>. This can lead to injuries and bone weakness so it\u2019s important to balance the workout regime with strength training.<\/p>\nIs HIIT or endurance training better?<\/strong><\/h2>\nWhatever your goals, both HIIT and endurance training can achieve them. Ultimately, there are two options: one tougher and shorter, the other longer and less intense.<\/p>\n
An individual\u2019s age<\/strong><\/a>, fitness level, lifestyle, specific goals and personal choice will all factor when it comes to the choice of training, but you don\u2019t have to opt for one over the other.<\/p>\nIt\u2019s absolutely possible, and in many cases recommended, to incorporate both into your training schedule, along with resistance\/strength training and\/or circuit training (combining both cardio and strength-based moves<\/strong><\/a> into a full 30-60min workout).<\/p>\nThis diverse and varied mix will also mean you\u2019re more likely to stay motivated and hit your goals.<\/p>\n - Does combining strength and endurance training sessions work?<\/a><\/strong><\/li>\n
- What\u2019s the difference between training for strength and training for endurance?<\/a><\/strong><\/li>\n
- What\u2019s the difference between aerobic endurance and muscular endurance?<\/a><\/strong><\/li>\n<\/ul>
<\/p><\/div> <\/section>
Six quick and easy sessions for a full-body workout\u00a0<\/strong><\/h2>\nWeighted HIIT<\/strong><\/h3>\n
They\u2019re mainly anaerobic<\/strong><\/a>-based, meaning they deplete your muscles of oxygen for short intervals.<\/p>\n There are numerous benefits with these workouts. Firstly, they\u2019re efficient, allowing you to achieve significant gains in a shorter amount of time. Studies have shown that just a few minutes of high-intensity exercise can produce similar results to much longer periods of lower-intensity exercise.<\/p>\n HIIT also improves cardiovascular health, increasing both aerobic and anaerobic fitness levels, boosting your metabolism and leading to a greater calorie burn and weight loss.<\/p>\n In addition, HIIT has been shown to improve insulin sensitivity, reduce blood sugar levels and blood pressure, making these types of workouts extremely beneficial to individuals with diabetes<\/strong><\/a> or hypertension.<\/p>\n And lastly, HIIT is really adaptable to different levels. Despite the stigma around the intensity, you don\u2019t have to be advanced to do a HIIT session because they can be catered to the individual.<\/p>\n As long as you\u2019re pushing your own personal limits, you can modify the exercise and intensity to suit your needs. This makes it a great option for all, from beginners to experienced athletes.<\/p>\n During low-to-moderate intensity portions of the workout, aerobic metabolism will convert fat, protein and carbohydrates<\/strong><\/a> to energy in the presence of oxygen.<\/p>\n During higher-intensity portions of the workout, anaerobic metabolism will convert glucose and glycogen<\/strong><\/a> into energy. Lactic acid<\/strong><\/a> will build in the muscles causing that all-too-familiar burn.<\/p>\n This process is believed to spur hormonal changes that burn fat more efficiently during and after the workout is finished.<\/p>\n Often, due to the intensity of the exercise, people may perform exercises to a lower quality or inferior form.<\/p>\n Personal trainers or instructors can help provide motivation and technique correction but for those working out on their own at home, it can be easier to give up with HIIT over a lower-intensity workout.<\/p>\n It\u2019s recommended to do HIIT no more than 2-3 times a week to have time to recover and to avoid injury<\/strong><\/a> or overtraining<\/strong><\/a>.<\/p>\n On a stationary bike<\/strong><\/p>\n Pedal uphill or as hard and fast as possible for 20 to 30secs, decrease the level or pedal slower for 1 -2mins and repeat for 15-30mins.<\/p>\n On a treadmill, outdoors or on the spot<\/strong><\/p>\n Sprint as fast as you can or uphill for 10-15secs, jog from 20secs-1min, and then repeat for 10-20mins.<\/p>\n In the pool or open water<\/strong><\/p>\n Swim at full speed for 30secs, adopt an easy pace for 3mins, and repeat the cycle again for up to 5 reps.<\/p>\n <\/p><\/div> <\/section> These longer endurance workouts, such as running, cycling or swimming, involve sustained periods of moderate-to-high-intensity exercise. The workouts are usually longer, lasting anywhere from 30mins up to several hours.<\/p>\n The benefits of the longer sessions are also significant. Firstly, this type of training builds endurance, working the aerobic system which requires greater levels of oxygen, and will allow you to exercise for longer periods of time without fatigue.<\/p>\n Endurance training also improves cardiovascular health, increasing your lung capacity and heart health.<\/p>\n In addition, longer endurance training can actually help you burn more calories, leading to gradual and sustainable weight loss and improved body composition<\/strong><\/a> and BMI.<\/p>\n It also strengthens your muscles and joints<\/strong><\/a>, which will in turn reduce the risk of injury and improve your overall fitness level.<\/p>\n Endurance training is also extremely adaptable to different fitness levels as you can adjust the intensity and duration to suit your needs.<\/p>\n Again, this makes it a great option whether you\u2019re a triathlon newbie or an age-grouper.<\/p>\n Generally speaking, endurance training is a fat-burning activity. When you run, cycle, or exercise at around 60% effort, your body uses fat as fuel.<\/p>\n As you\u2019re never deprived of oxygen, you can reach an endurance zone<\/strong><\/a> that allows you to stay active longer as opposed to \u2018hitting the wall\u2019 more rapidly in anaerobic or HIIT workouts.<\/p>\n With endurance training, a full day of biking, hiking, cross-country running, etc, can easily burn 2,000 calories or more.<\/p>\n The additional benefit of being outdoors, with shorter recovery times, can make the exercise more enjoyable and reduce the risk of burnout.<\/p>\n The main challenges for endurance training can be lack of time and motivation, which is often the case given the time-poor lives that most of us lead.<\/p>\n It\u2019s also been known that too much endurance training can actually deplete muscle stores if an individual overtrains or doesn\u2019t supplement the exercise with proper nutrition<\/strong><\/a>. This can lead to injuries and bone weakness so it\u2019s important to balance the workout regime with strength training.<\/p>\n Whatever your goals, both HIIT and endurance training can achieve them. Ultimately, there are two options: one tougher and shorter, the other longer and less intense.<\/p>\n An individual\u2019s age<\/strong><\/a>, fitness level, lifestyle, specific goals and personal choice will all factor when it comes to the choice of training, but you don\u2019t have to opt for one over the other.<\/p>\n It\u2019s absolutely possible, and in many cases recommended, to incorporate both into your training schedule, along with resistance\/strength training and\/or circuit training (combining both cardio and strength-based moves<\/strong><\/a> into a full 30-60min workout).<\/p>\n This diverse and varied mix will also mean you\u2019re more likely to stay motivated and hit your goals.<\/p>\n <\/p><\/div> <\/section>How does HIIT burn fat?<\/strong><\/h2>\n
What are the cons of HIIT?<\/strong><\/h2>\n
Example HIIT workouts<\/strong><\/h4>\n
What is endurance training?<\/strong><\/h2>\n
![\""Female\"](\""https:\/\/images.immediate.co.uk\/production\/volatile\/sites\/34\/2023\/06\/female-swimmer-pool-breathing-to-side-e3dfeb9.jpg?quality=90&resize=620%2C413"\" "\\"\"Swimming\\"")
<\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/source><\/picture><\/div>How does endurance training burn fat?<\/strong><\/h2>\n
What are the cons of endurance training?<\/strong><\/h2>\n
Is HIIT or endurance training better?<\/strong><\/h2>\n
Six quick and easy sessions for a full-body workout\u00a0<\/strong><\/h2>\n
Weighted HIIT<\/strong><\/h3>\n