High Intensity Interval Training (HIIT) vs. Long-Slow Duration (LSD)

Cardio is a must for any fitness related goal, even if we dread getting of the stair mill. Whether it’s the treadmill, elliptical, stationary bike, stair mill or some other type of cardio exercise it is essential to make time for this in your regimen. A frequency of at least 3-4 times per week is sufficient to keep you in good health. It keeps your heart healthy, increases metabolism and helps aid in recovery from weight training. The two main types of cardio for losing body fat and preserving hard earned muscle are LSD and HIIT. Low slow duration cardio consists of going at a steady pace (around 60-65% of your max heart rate) for around 30-45 minutes, depending on your goal. High intensity interval training is short burst of intense cardio (80-95% of your max heart rate), lasting around 30 seconds to 1 minute, followed by a rest period (50% of your max heart rate), lasting around 1-2 minutes. Both types of cardio have their benefits and both should be implemented into a cardio program (unless you have any medical conditions). Some tips to better utilize your cardio sessions is to be properly hydrated before, during and after doing cardio. Also properly warm up and cool down after each session, helping prevent injury. Depending on what your goals are will determine the type of cardio you will be preforming the majority of the time. Try out both of these methods and feel free to contact us if you have any question or would like to sign up for a cardio program.

A sample HIIT routine would entail (on treadmill)