While high-intensity interval training (HIIT) has been all the rage in recent years, some people are now opting for “steady-state” cardio, like jogging.
“While HIIT remains a powerful tool for those looking to improve performance, burn fat, or build strength, steady-state cardio is gaining popularity due to its lower intensity, easier recovery, mental health benefits, and sustainable long-term approach,” said Ashlyn Muraco, exercise in medicine (EIM) specialist at The Ohio State University Wexner Medical Center.
“It allows individuals to work out consistently without burning out, making it an attractive choice for many fitness enthusiasts, especially as part of a balanced, maintainable fitness plan,” Muraco added.
Plus,steady-state cardio is generally more accessible. “The intensity, potential for injury, and the need for recovery [after HIIT workouts] mean they may not be suitable for everyone, particularly beginners or individuals with health conditions,” Muraco added.
That said, steady-state cardio isn’t necessarily better than HIIT workouts,Matthew Accetta, MS, ACSM-CEP, CSCS*D, CSPS, an exercise physiologist at the Hospital for Special Surgery in New York, told Verywell. “There is no definitive choice as to which one is better,” he explained. “This will depend on an individual’s goals and comfortability with exercise.”
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What Is Steady-State Cardio?
You don’t need any fancy gym equipment to get a good steady-state cardio workout, and you can do most of these exercises outside in the fresh air.
“Steady-state cardio refers to a type of cardiovascular exercise performed at a consistent intensity level over an extended period of time,” Muraco said. “In this type of workout, yourheart ratestays relatively constant and you maintain the same pace throughout the session.”
Some examples of steady-state cardio include:
The downsides, she added, are that steady-state cardio can be more time-consuming, and these workouts may not produce results as quickly as HIIT.
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How Often Should You Be Doing HIIT vs. Steady-State Cardio Workouts?
You don’t have to decide between one form of exercise and the other. In fact, incorporating both into your routine comes with perks.
“To avoid plateaus and ensure a well-rounded fitness regimen, many people combine steady-state cardio with strength training or high-intensity workouts,” Muraco said. “HIIT is better for individuals who are already fit and seeking more intense, challenging workouts.”
When in doubt, you may want to err on the side of less HIIT workouts and more steady-state cardio. “HIIT is very taxing on the body, so it should generally be done no more than two to three times per week with recovery days in between,” Muraco said. “Too much HIIT without proper recovery can lead to overtraining and injury.”
Some people should consider skipping HIIT altogether or at least practicing with the help of a personal trainer.
“If you have joint issues, cardiovascular problems, or other health concerns, it’s advisable to focus more on steady-state cardio and consult with a healthcare provider before starting HIIT,” Muraco said.
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What This Means For YouSome people are ditching HIIT workouts in favor of steady-state cardio workouts. These include cycling, jogging, walking, and swimming. Steady-state cardio workouts may be better for people with certain health conditions or people who are starting to work out for the first time in a while.
What This Means For You
Some people are ditching HIIT workouts in favor of steady-state cardio workouts. These include cycling, jogging, walking, and swimming. Steady-state cardio workouts may be better for people with certain health conditions or people who are starting to work out for the first time in a while.
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