Every four years debates heat up. Tis the season, so let the debate between high intensity interval training and steady state training commence. As with most debates, personal values play a big role.  

Opening Statements

HIIT is the best approach to achieve both strength and cardiovascular benefits in one workout session. Increasing heart rate to higher levels during work intervals creates a greater effect on cardiovascular capacity (VO2) than steady state training. In addition to these effects, a wide variety of exercises can be incorporated into a HIIT session. Many of these exercises are strength training oriented. Examples include full body squats, burpees, push-ups, heavy/battle rope, and plyometrics. In addition to the combined cardio and strength benefits, HIIT can be performed in shorter sessions offering a time management aspect to your workout routine. HIIT is a one-stop shop for workouts and is the best choice.

Steady State exercise is the most documented method of exercise science. Achieving a training heart rate and maintaining that heart rate throughout the session has been shown to improve endurance and combat disease, particularly cardiovascular disease. It is the epitome of a tried-and-true workout method. Beyond that it is an incredibly adaptable method depending on the participant’s fitness level. No matter one’s fitness level there is always a modality to accommodate the training effect. The perfect example is running or walking on a treadmill. Running may be appropriate to achieve training heart rate for a higher fitness level participant, while walking may be appropriate for others. In addition, walking up an incline for those that require less joint stress, but also higher heart rate is an option to increase heart rate. Due to its proven benefits and adaptability, steady state training is the best choice.

If both methods improve cardiovascular endurance, why is one superior?

HIIT: As mentioned, HIIT is superior because higher VO2 can be achieved by pushing the heart rate beyond a traditional steady state range of 60-80% of maximum heart rate.

Steady State Rebuttal: HIIT may increase one’s VO2 more in some instances, but steady state training methods can adapt to all fitness levels. HIIT exercises might not fit the capabilities of some due to potential joint impact and intensities of the routine.  

Explain how strength training fits into each method.

Steady State: Depending on the chosen exercise, steady state has muscular strength properties. Any weight bearing exercise improves balance and strength of the lower body. A basic strength routine involving multiple muscle groups can be easily added.

HIIT Rebuttal: As explained there are a variety of strength-oriented exercises to benefit all muscle groups that can be incorporated into a HIIT program versus designing a separate strength routine.

How do I know which is best for me?

HIIT: If you are looking for an all-inclusive routine to improve strength and endurance, HIIT will provide that. It is important to cycle the types of exercises used so that muscle groups are challenged in different ways over time.

Steady State: If you are training for a specific activity, a 5K for example, a steady state routine is appropriate to train your body. Also, achieving cardiovascular benefits while choosing an appropriate method to avoid joint stress may be a concern. Making sure to include some strength training is also necessary and can be added via a basic routine.

Thanks to both HIIT and Steady State exercise, there are two distinct methods to stay active. Finding a routine that suits your personal needs and is sustainable are the most important considerations when choosing.