We all know that cardiovascular exercise have tons of benefits:
-improved cardiovascular health
-increase bone density
-ease depression and anxiety
and so on
LISS ( Low intensity steady state )
LISS cardio is done for a prolong period of time, typically above 30 minutes. Examples of LISS includes: walking, being on a stair master or on a bike. It is often used by bodybuilders who are leaning out as it is not as taxing as other forms of cardio on their bodies after a brutal workout and it also taps into their fat stores.
Pros: Easy. Can be done anywhere, performed at the Fat burning HR zone. Good for active rest/recovery day.
Cons: Time-consuming. Burn lesser calories than MISS and HIIT if performed for the same duration
MISS ( Moderate intensity steady state )
Jogging is a good and common example of MISS, performed at the cardio HR zone.
Pros: Burn more calories as compared to LISS
Cons: Risk of losing muscle mass.
HIIT ( High Intensity Interval Training )
HIIT is usually performed in short bursts of exercise at near-maximum effort. This spike and recovery pattern improves cardiorespiratory endurance and allows for a higher caloric expenditure, both during and afterwards.
Pros: Burn more calories at a shorter period of time and it improves insulin sensitivity.
Cons: As it is a rather strenuous workout, you would have higher risk of injury and a longer recovery time than LISS and HIIT.
LISS, MISS and HIIT each has their own pros and cons. Different people with different goals requires a different cardio routine ( type, duration, quantity ). If you are doing it for cardiovascular health purposes, do not limit yourself to only one type of cardio routine but pick a few cardio activities that you can stick to. For people interested in cardio for other reasons eg. competing, cutting or bulking: do not follow other’s cardio regimen as they have a different starting point, hormonal profile and possibly a different goal from you. Consult someone experienced working with different people/goals to recommend you a routine instead.
Hope this article is helpful!