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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 January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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