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Steady State vs Interval Training: Are You Exercising Towards Your Goal?

Steady State vs Interval Training: Are You Exercising Towards Your Goal?

No matter if you are a professional athlete, fitness enthusiast or just an occasional gym goer, you couldn’t have been spared the dilemma between the two most popular and effective types of training – steady state training and HIIT (High-Intensity Interval Training).

With a great number of available fitness advice that provide information favoring one or the other type of training, it seems like we are none the wiser when it comes to choosing between SST and HIIT.

While steady state training involves steady, longer lasting cardio exercises that burn a lot of calories, fast intervals of high intensity workouts followed by quick resting provide faster results when it comes to burning calories, fat and improving overall aerobic capacity.

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Steady state training is something you have probably been doing most of your life. Whether you are jogging, swimming, dancing, running on a treadmill, or cycling, steady state involves performing any type of cardio activity at a challenging, but steady pace, for over 20 minutes, using up to 70% of your capacity.

HIIT training involves short and powerful intervals of intense activity, followed by a quick rest, with sessions lasting no longer than 20 minutes. With HIIT training you are ideally performing at 90-100 of you maximum capacity. HIIT training can be performed indoors, on a treadmill, using weights, or outdoors by running or cycling.

Rather than trying to convince you to opt for one or the other type of workout, this article is aimed at providing analysis of both types in order to give you as much information so that you can chose what fits your specific needs best. As each person has different adaptability to each type of exercise, and not everyone has the same fitness goals, the explanation of the two types of training will, hopefully help everyone decide for themselves.

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HIIT can be done in 20 minutes or less while SST takes a longer time! 

SST and HIIT require different time to perform. According to Douglas W. Stoddard MD, M Sp Med, Dip Sport Med, while steady state training requires more than 20 minutes, with high intensity interval training, you will be done in 20 minutes or less. This is the reason why many busy people opt for HIIT more frequently, as they need fast results with as little time as possible.

HIIT burns stored carbohydrates while SST only burns stored fat! 

As far as the type of fat being burned during a workout, SST and HIIT, again, have significant differences. Being an aerobic training, steady state training needs oxygen and runs on stored fat. HIIT, on the other hand is anaerobic, meaning the activity intervals don’t require oxygen only. HIIT is powered by stored carbohydrates. However, as the 1994 study shows, high-intensity interval training has slight advantage to steady state training when it comes to burning fat.[1] This could be due to the ‘EPOC’, or ‘Excess Post-Exercise Oxygen Consumption’ effect of high intensity workout, that powers up metabolism even days after working out.

It’s a DRAW on Building Muscle! 

Preserving muscle and loosing fat is one of the most important concern for anyone who works out. As the 2009 study suggest, longer cardio sessions of endurance training affect muscle loss.[2]

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On the other hand, a 2006 study shows no significant difference between intense interval training and endurance training when it comes to muscle gain: “Training-induced increases in muscle buffering capacity and glycogen content were also similar between groups.”[3] Even though the promoters of each type of training would argue that the training they support is more effective for muscle sustainability, it seems that the differences are not significant.

It’s a Win for Steady state training on Improving Endurance level!

When it comes to improving endurance level, it seems that steady state training has significant advantage over HIIT. According to health and fitness expert Pete McCall, “Exercising below the ventilatory threshold for an extended period of time puts less physical stress on the cardiorespiratory system and can be an effective way to prepare for an endurance event.”[4]

They Both Do A Good Job On boosting overall metabolism rate!

When comparing a number of important health markers such as blood pressure, overall metabolism rate and VO2 max (a maximum amount of oxygen a body can process) for both type of training, the results indicate that both HIIT and steady state training show similar but significant improvements.

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A 2015 study that analyzed the effects of high intensity training vs. moderate intensity training on cardiometabolic health shows similar improvements for both types of training, with MIT showing greater improvement in overall cardiovascular fitness as it showed greater improvement in VO2peak.[5]

Newbies Alert! Beginners are advised to start off with steady state training! 

As far as the likelihood of you sticking with the workout of your choice is concerned, it is highly dependent upon your general fitness. For beginners it is much more advisable to start off with steady state training until they reach cardiovascular system and endurance levels for a more challenging HIIT workout. Although HIIT workout is more likely to keep you motivated, only trained athletes and experienced fitness enthusiasts are able to cope with the high intensity and exhaustion of HIIT.

The Bottom Line on Choosing The “Best” Workout For Yourself..

Finally, both HIIT and SST provide great health and fitness benefits, and you won’t make a mistake choosing one over the other. Ultimately, your choice should depend on your body condition and personal preferences. However, let’s not forget that a balanced approach to fitness is always the healthiest and most effective one, and it also includes healthy and balanced diet as the most important fitness and health factor.

Featured photo credit: Pixabay via pixabay.com

Reference

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on October 6, 2020

6 Signs It’s Time to Change Your Life

6 Signs It’s Time to Change Your Life

Is it time to make some changes in your life? It just might be. Life is too short to not live it to the fullest.

Here are some signs it’s time to change your life.

1. Every week, you cannot wait for Friday.

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Lifehack_Quotes_579f8e157b18a6ba61516259c5c7d191

    Fridays are fun, but one thing I’ve discovered in my quest to find and do work I absolutely love is that almost every day can be really fun. If you’re saving all your living for the weekends, it’s time to truly think about your lifestyle and consider making some changes. Don’t get me wrong; it’s great to have plans you look forward to on the weekends, but what if you could have that excited Friday feeling most, if not all, days of the week? It takes a lot of self-discovery and work, but it’s truly possible to live a life you love—even on Mondays.

    2. You live for your vacations.

    Vacations are great, but what’s even better is building a life you don’t need to take a vacation from. As Seth Godin said, “Instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from.” Vacations are fun and exciting, but even better is building a life where you have the potential to do what lights you up many weeks of the year, not just your two allotted vacation weeks.

    3. When you stop and think about it, you’re really not focusing your life on your priorities.

    Write down your 3 top priorities. Then write down the 3 things you focus most of your life on. Are you spending your time living your top priorities? Consistently spending time doing what matters most to you is one of the keys to feeling fulfilled in your life. If you’re not focusing your life on what’s important to you, it’s time to make some changes.

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    4. You have no idea what lights you up, and you don’t have the space in your life to discover it.

    If you haven’t found your passion in your current life, you’re not going to find it if you continue to do your same routine, over and over, year after year. In order to discover what lights you up, start by creating the space in your life to seek it. Give yourself time to figure out who you are, what your strengths are, and what picques your interest. Experiment with learning new things, spending time with inspiring people, and doing more of what excites you and less of the things that suck your energy.

    5. You’re frequently jealous.

    If you find yourself frequently feeling jealous of someone, there are 3 changes to consider making:

    1. Make a point to focus on your path instead of his or her journey. Sometimes this involves taking a break from social media.
    2. Get inspired from the person you’re jealous of, and work toward a similar goal in your life.
    3. Decide what the other person has is not something you are willing to put in the effort to achieve, so you’ll cheer him or her on but choose to not be jealous.

    When you are feeling jealous, consider why you want what the other person has, and what your motives are. Living a life on your terms, focused on your priorities, passions, and strengths, will provide you with much more fulfillment than trying to be somebody else.

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    6. You can’t remember the last time you stepped out of your comfort zone.

    According to Neale Donald Walsch, “Life begins at the end of your comfort zone.” Your life can become even more amazing if you stretch beyond your comfort zone. If you’re not sure where to start, try the tips in this article about small ways to step out of your comfort zone.

    Life is too short to spend your years not living to your full potential. If you decide you’re ready to change your life, I encourage you to start taking small action steps toward the life you want to live. Keep moving forward.

    Check out this video if you’re ready to make a change in life:

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    Featured photo credit: Lauren McKinnon/https://flickr.com via flickr.com

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