What type of training is more beneficial HIIT or strength training?
High-intensity interval training is the biggest trend in the fitness industry according to the Worldwide Survey of Fitness Trends for 2018. It involves repeatedly exercising at a high intensity for 30 seconds to several minutes followed by variable time for recovery. Basically, it’s crazy-efficient! You could be spending less time in the gym but still cash in on all the fat-burning and metabolism-boosting perks. While HIIT training sounds like a ponzi scheme, it has been clinically proven to significantly reduce fat (especially abdominal fat), total body mass, and improve VO2 max (marker for physical fitness) in clinical studies.
How does it work??
HIIT training takes advantage of both aerobic and anaerobic fitness, while traditional cardio addresses aerobic mechanisms only. In this anaerobic state is when our body can still build muscle. Studies show that 27 minutes of HIIT training three times a week produces the same anaerobic and aerobic improvement as 60 minutes of cardio 5X/week.
One of the huge perks of HIIT training is something referred to as the afterburn. While the Afterburn sounds like a great superhero name, it actually refers to the period which your metabolism experiences a boost, and It can last up to 24 hours after an HIIT workout. Several studies suggest the there’s a strong correlation between the number of calories burned post work out and the work out’s intensity.
WAIT! What about strength training??!??
Strength training (also known as weight or resistance training) is activity designed to improve strength and endurance by exercising a specific muscle or muscle group against external resistance. It is the best way to add muscle mass to your frame and boost your metabolic rate. As we know, one pound of muscle is much more compact than one pound of fat, making you appear more toned and lean.
Preferably, combining strength training and HIIT will yield the best results. Strength training will add muscle and lead to a tighter, stronger physique. HIIT will accelerate body fat loss at a quicker rate. Finding the right combination of resistance and cardio training, along with a proper nutrition regimen can help you reach your individualized goals. Take advantage of what both strength training and HIIT offer to get the most out of your time and workout routine.
Ask your Dallas personal trainer for more information!
- Perry CG, Heigenhauser GJ, Bonen A, Spriet LL. High-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. Appl Physiol Nutr Metab 2008;33:1112–23.
- Tjonna AE, Lee SJ, Rognmo O, et al. Aerobic interval training versus continuous moderate exercise as a treatment for the metabolic syndrome: a pilot study. Circulation 2008;118:346–54.
- Helgerud J, Hoydal K, Wang E, et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc 2007;39:665–71.