![]() Can improve efficiency of type II muscle fibers to produce energy via anaerobic glycolysis, resulting in greater metabolic efficiency.Interval training may be an effective strategy for individuals who become easily distracted or bored during longer exercise sessions.The higher-intensity work intervals of HIIT can be based on an individual’s RPE, allowing that individual to start exercising at a relatively low intensity (as measured objectively) and progress from that initial starting point.HIIT can be effective for improving aerobic capacity and/or calorie burning in less time when compared to high-volume, steady-state training.Both the higher-intensity work intervals and lower-intensity recovery periods can be measured as a percentage of MHR, HRR, VO 2max or an individual’s RPE.Alternate between periods of high-intensity exercise and lower-intensity, active or passive recovery.Certain individuals may find it difficult to maintain the focus necessary to train at a constant work rate for an extended period of time.Extended periods of exercise can increase the risk of repetitive stress injuries.Using steady-state training to improve aerobic capacity may require lengthy exercise sessions, which can be a challenge for a busy lifestyle.If the goal is weight loss, steady-state training may require extended periods of training time to achieve the desired level of caloric expenditure.Steady-state training to improve aerobic efficiency generates less metabolic waste and cellular damage than HIIT workouts.Enhances ability to use fat as an efficient fuel source, which reserves muscle glycogen to be used for higher-intensity exercise.Increases cardiac efficiency specifically, elevating stroke volume and cardiac output at a lower heart rate.Increases mitochondrial density in type I (slow-twitch) muscle fibers, which can improve aerobic metabolism.It is an established and proven method for improving cardiorespiratory fitness and enhancing aerobic capacity. ![]() 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.Another option is to use ratings of perceived exertion (RPE), which allows you to use a 1-10 scale to judge the level of difficulty (1 being easier and 10 the hardest). Training intensity can be measured by maintaining a consistent work rate at a specific percentage of maximum heart rate (MHR), heart rate reserve (HRR) or aerobic capacity (VO2 max).Maintain a consistent speed, level of intensity and work rate during an exercise session.There is a large body of research validating each mode as an effective form of exercise however, it is up to you to determine which one is best suited to help your clients reach their fitness goals in the shortest period of time. The following table lists the features, advantages, and disadvantages of HIIT vs. Which one you choose depends on your personal preference-would you prefer to sit in slow-moving traffic or being in constant motion? In the car analogy described above, both options can help you get to your destination. So, is one form of training better than the other? Like almost all fitness-related questions, the answer depends on a variety of factors. Like HIIT, SST can be effective for aerobic conditioning and burning calories, but it can require an extensive amount of time to do the volume of work necessary to achieve the desired results. Conversely, steady-state training (SST) focuses on maintaining a consistent, low-to-moderate intensity work-rate for an extended period of time, which is comparable to driving on a highway. High-intensity interval training (HIIT), which, in this scenario, could be considered similar to city driving, can be extremely effective for burning calories and improving aerobic capacity but at the expense of placing high levels of physical stress on the body. This scenario provides a rough analogy of how the human body responds to different types of cardiorespiratory exercise. Which of the following is a more effective strategy for traveling from one place to another in the shortest period of time: (1) adding miles to your trip by driving the back streets of a city to avoid traffic jams or (2) taking the shortest, most direct route even if it means sitting on a freeway so congested that you only move a few miles an hour? And which approach burns more gas and places more wear and tear on your car: the frequent starting and stopping of city driving or highway driving at a constant rate of speed? Steady State Cardio: Which One is Best for Your Clients?
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