Steady-state cardio or high-intensity interval training, which method of exercise is best? If you ask 10 different fitness trainers, you may get 10 different answers. There is a lot of debate over which method of exercise is best for weight loss but the truth is, both methods are beneficial. Both methods have benefits and disadvantages. One method may be better for your individual needs and goals but frequently combining the two will produce the best results.
Aerobic exercise is exercise that promotes a greater oxygen intake and cardio exercise is exercise that promotes a greater heart rate. Steady-state training is any aerobic or cardiovascular workout that is performed for an extended period of time at a consistent intensity.
The benefits of steady-state training include:
- Burns a lot of calories while you are exercising
- It can be performed frequently
- It is good for beginners
- Increases bone density
- Improves sleep
- Increases energy
- Strengthens the heart and lungs
The disadvantages of steady-state training include:
- Can be boring
- Does not continue to burn many calories after exercise is completed
- Can put stress on joints
- Can increase risk of hip and knee problems
- Can cause sleeplessness
- May temporarily increase blood pressure
- May increase a person’s caloric intake, slowing weight loss
Interval training workouts alternate between periods of high-intensity exercise and low-intensity exercise. The high intensity periods of exercise are at or close to anaerobic exercise while the low-intensity periods are for rest and recovery. Interval training increases fitness and burns more calories in a shorter amount of time than steady-state exercise. The total exercise time is only 20-30 minutes and should be performed only 2-3 times per week.
The benefits of interval training include:
- Efficient use of time
- Can be performed anywhere so you don’t need an expensive gym membership
- More mentally engaging and may be less boring than some cardio exercises
- Increases metabolic rate post-exercise
- Great for overall fitness, improving both aerobic and anaerobic fitness
The disadvantages of interval training include:
- High risk of injury especially for beginners and older individuals
- It is addictive but performing interval training too frequently increases the risk of injury
- High intensity interval training is not for beginners
- May be too intense for some individuals
The Anti-Aging and Wellness Clinic can help you optimize your wellness goals. For best results it is important to ensure you are implementing a routine that balances your exercise, diet and hormones. Integrating a proper diet and hormone replacement plan with a varied exercise routine will help you achieve your fitness goals.
The experts at the Anti-Aging and Wellness Clinic can tailor a plan specific to your fitness situation. Work with one our physicians and nutritionists to decide what diet and exercise routine is best for you. Don’t wait; contact the Anti-Aging and Wellness Clinic today.