We talk a lot about strength training, and it can get misinterpreted as “strength vs. cardio”, when the reality is it’s about getting the right amounts of BOTH.
Do cardio for a long life.
Lift weights for quality of life.
And let’s be real, we want a long, high-quality life ;).
Today we’re going to dive into the 3 popular types of cardiovascular training: LISS, HIIT, and VO2 Max training, and the unique benefits, pros, and cons of each.
And, we’ll talk about where to start and how to build a week of exercise that gets the most benefit with these.
1. LISS (Low-Intensity Steady State)
LISS involves prolonged periods of low-intensity exercise, such as brisk walking or slow cycling.
This method is especially beneficial for those looking to improve endurance without putting excessive strain on the joints. It’s easier to maintain over longer durations and is ideal for beginners or those recovering from injury.
Benefits include:
- Improved cardiovascular health
- Fat burning during prolonged exercise
- Increased stamina over time
- Speeds up recovery from strength training
Pros:
- Gentle on the joints, making it suitable for beginners and those with injuries
- Easy to maintain over longer durations
- Less recovery time needed
Cons:
- Takes longer to burn calories compared to higher intensity workouts
- May become monotonous if not varied
Weekly Prescription: Aim for at least 150 minutes of LISS per week. This can be broken down however you see fit, such as 30mins 5 days/week.
Example: Going for a walk, bike, or hike where you are moving but you can carry a conversation.
2. HIIT (High-Intensity Interval Training)
HIIT alternates periods of intense activity with short recovery intervals.
This type of training is time-efficient and can lead to significant improvements in both cardiovascular fitness and metabolism. It’s great when you want a challenging workout in a short period of time.
But, there are drawbacks. It’s the most intense form of cardio and can leave you drained, straining your recovery systems, so it requires sleep, nutrition, and recovery to be dialled in. It also has a greater likelihood of injury due to the intensity
Benefits:
- Increased calorie burn in a shorter period
- Enhanced cardiovascular and aerobic capacity
- Improved glucose metabolism and insulin sensitivity
Pros:
- Time-efficient workouts that can be completed in 10-20 minutes
- Can boost metabolism for hours post-exercise
- Keeps workouts interesting with varied movements
Cons:
- Higher risk of injury due to intense bursts of exercise, especially without proper form
- Not suitable for complete beginners or those with certain health conditions
- Is challenging to recover from
- If you overdo it, it can wreak havoc on your body, particularly with peri-menopausal females
Weekly Prescription: Engage in HIIT 1-2 times per week, with sessions lasting 10-20 minutes. Ensure adequate recovery time between sessions.
Example: 10-20 seconds of MAXIMUM effort, followed by 40-50 seconds of rest, repeated 10x.
3. VO2 Max Training
This type of training focuses on maximizing your oxygen consumption during intense exercise. By making you more efficient at uptaking oxygen from your blood, this has a host of benefits for health and longevity.
Typically done at near-maximum effort (so more than LISS but less than HIIT), VO2 Max training is an excellent choice as a balance between LISS and HIIT as it has benefits LISS doesn’t offer without the strain from HIIT.
Benefits:
- Greater improvements in aerobic fitness
- Enhanced performance in endurance activities
- Effective for weight loss and increased stamina
Pros:
- Relatively time-efficient
- Valuable for those who plan on doing an endurance event, such as a bike hike or bike ride
- Can lead to substantial cardiovascular gains
Cons:
- Requires a higher fitness level and should be approached with caution by beginners
- May be physically demanding, necessitating longer recovery periods
Weekly Prescription: Incorporate VO2 Max training 1-2 times per week, with sessions lasting 30 minutes.
Example: 3-4 minutes of 80% effort, followed by 3-4 minutes of rest, repeated 5x.
Putting it all together
This looks like a lot and can feel overwhelming, but it doesn’t have to be.
Let’s build a week of exercise together to see how this fits:
- Strength Train – 2-3x/wk at LSFW that include mobility in the warm-up.
- LISS – go for a morning walk every day or almost every day
- HIIT – IF (emphasis on if) this is something you are ready for, you can add a few minutes of intervals after a strength training session. 10 mins of intervals 1-2x/wk is beyond adequate for most people. Note that in a workout like we design where you superset exercises (do them back to back with short rest) you already get many of the benefits of HIIT, so use this sparingly.
- VO2 Max – a dedicated workout where you do 30 mins of 3-4 mins of 80% effort followed by 3-4 mins of rest on a weekend morning. This can be done on a treadmill, bike, rower, run… you name it.
This means you are only working out 3-4 days per week for 30-50 mins, plus being active with a walk each day.
Not so bad!
It’s not about doing A + B + C + D + infinity and feeling like you have no time for life. That defeats the purpose of being healthier.
By using well structured strength training, the only “addition” you need to make is being active every day if you aren’t already, and a dedicated VO2 max day that’s only 30 mins.
And if you’re anything like me, and feel “cardio is boring”, I get it. My secret sauce for this is to distract myself with a podcast or show so time can fly a bit faster.
I still don’t love it, but I do love the benefits and at 30 mins a week to start, it’s worth the time investment.
Click HERE to talk to one of our coaches and set up a custom plan specifically for you.
