Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective- Thomas DeLauer

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Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective- Thomas DeLauer… This is the internet's official high intensity interval training versus low intensity steady state cardio video. I'm going to give you the breakdown between HIIT and LISS and help you understand which one is better for you and which one is better overall. So we have this constant competition going between the two and quite honestly, it's a little bit aggravating because to be fully transparent with you, I think that anyone that's getting out there and getting active and starting to change their life for the better is doing something great and we can't constantly discount people that are doing HIIT or doing LISS. If they're out there and they're doing something and they're trying to get healthier, kudos to them, but let's break down the science, let's break down the research, and let's understand the physiology of what's actually happening in the body.
The first one that I want to look at is LISS, low intensity steady state cardio. This is the cardio that you know. This is the cardio that you're probably already familiar with. It's the kind that you did in PE class when you're running around the track. Low intensity steady state cardio is usually categorized by being in like a 50 to 65% of your maximum heart rate range. Now what that means is that you're not at a very high intensity. You're at just enough to be breathing heavily, probably can carry on a conversation, maybe running on the treadmill, running around the track for 20, 30, 40, 50, 60, up to two hours, whatever. You're just running, you're getting activity going. It could be elliptical, it could be stationary bike. That's just low intensity steady state cardio. Now what ends up happening is during low intensity steady state cardio, you're burning more fat as a fuel source. It doesn't literally mean that you're burning more fat overall. It just means that your body burns fat as a fuel source.
Now I've talked about this in other videos but I'm trying to make this general because it's the internet's only HIIT versus LISS video. When you are working in a lower capacity like that, you're working at a lower capacity, you're in a situation where your body can utilize fat as a fuel source. You see, how it works is when you're breathing oxygen, that oxygen comes in and oxygen combines with fat to create energy, but it can only do this at a low speed. Once you start going faster and you're not low intensity anymore, your body can't keep up. You see, it's a very slow process of breathing in air, extracting the oxygen, combining it with fat, and actually creating energy. Once you start and you start going into high intensity interval stuff, you're going into a whole different system because your body can't keep up, so it has to start using carbs instead of oxygen plus fat. We'll get to that in a second. So that's why advocates of the low intensity steady state cardio are always saying that LISS is better, because they're saying, "Well, you're in this fat burning zone. You're in the fat burning zone that's allowing you to just use fat as a fuel source." If you've been to the gym and you've seen those little charts that they have, they say aerobic zone, fat burning zone, high intensity zone, all that? That's exactly what they're talking about.
References:
1)Helgerud J , et al. (n.d.). Aerobic high-intensity intervals improve VO2max more than moderate training. - PubMed - NCBI. Retrieved from www.ncbi.nlm.nih.gov/pubmed/1...
2)www.acsm.org/docs/brochures/h...
3)LISS Cardio vs. HIIT: Which Is Better For Burning Fat? (2018, April 6). Retrieved from makeyourbodywork.com/liss-car...
4)HIIT Cardio or LISS: Maximising Fat Loss and Preserving Muscle. (n.d.). Retrieved from massivejoes.com/articles/the-...
5) www.unm.edu/~lkravitz/Article...

[@mythrin]

I experienced the excess glucose in my bloodstream when I was doing track and field as sprinter the last few years. We didn't have a good and knowledgeable coach, and he emphasized conditioning over strength and recovery. It was intense, grueling HIIT training every other day including meets every weekend. I would get about 5 hours of sleep everyday because of school and homework. When I woke up, my saliva would just taste sweet, I started to gain belly fat despite the amount of calories I thought I was burning. My times and performance also got worse. Point is, recovery and sleep is the most important thing you can do for yourself when you're doing a lot of HIIT. Don't overtrain.

[@vincymone684]

wow. that sounds horrible. geez.

[@proudtobeautistic]

To me it seems like it's best to just alternate between HIIT and LISS.

[@ale03000]

Ya I'm doing that 3 days each 1 rest day, on top of that i play badminton 3 times a week, is it considered cardio/LISS ? A lot of muscle explosiveness required

[@EricThompson-gs9ce]

LISS os 50-70 % of your heartrate max. So Carl, are ypu exceeding this, if yes, then,it becomes a HITT

[@simon.houseaccount4807]

That’s what I do //

[@magicaree]

HITT LISS Interval Training? HLIT?

[@trent4198]

i just do hiit daily

[@mattfinley8970]

Your videos are so well put together. I started watching you two months ago after a tough breakup and I'm in the best physical and mental shape of my life. Thank you, Thomas!

[@sattawutwongwiangjunt1715]

I really like and totally agree with your final recommendation that keeps LISS on the recovery day and does HIIT on the weight training day. This absolutely make sense.

[@CindyRussi.]

Damn! This was the most detailed, best explained video on HIIT and LISS EVER!!!🙌🏼✨

[@ThomasDeLauerOfficial]

Cindy Russi thank you for watching!! Glad you enjoyed it!

[@juneschumacher8650]

AGREED! Great explanation and easy to understand. Thank you Thomas DeLauer.

[@1exiebhope]

SO HAPPY you posted a video like this!!!! Thank you I love learning about what’s more effective ahhh my workouts

[@dear_ms._t]

It must be the most useful and informative video I have watched during the entire week. Thanks so much!

[@catherinemclaughlin9314]

Thank you for clear - short very informative!! Easy to understand .

[@lupa6956]

This has just changed my whole fitness plan, thank you Thomas! 😍

[@joshwilliams7017]

Thank you! I’m going through PT classes right now and after this video I have such a better grasp on understanding the difference btw the two and when to apply them. Both big keys to training most clients who want to lose fat. Thanks again for the video!!

[@raosensei63]

I am 60 years old in Bangalore, India, and I watch your videos a lot. You are responsible for changing the way I think...Good to hear from a brainy, well spoken guy like you who seems to know what he's talking about....

[@tigerdoc1846]

Probly the most informative video I’ve seen on KZbin. At least for what I’m researching currently. Thanks bud

[@moboy4779]

Motion creates emotion. Fantastic video TD. Once again you clearly come out on top of your game in terms of clear concise education. Thank you.

[@MichelleQuintiaVLOGS]

Wow.. i always thought HIIT is better than LISS! Thanks for sharing your knowledge about their difference. Now I will do LISS on my recovery days. 👍🏼👍🏼👍🏼❤️

[@timflint25]

this video helped a lot, i used to be a cross country runner but almost entirely gave up cardio in exchange for weightlifting. when i heard about HIIT, i said okay i can finally do cardio again and use it as a recovery day without wasting time or losing muscle. turns out, i was actually preventing recovery (especially manifested in sore legs and knees). thanks to thomas, I'm back on the correct path

[@EricThompson-gs9ce]

That was a great detailed explaination for the audience to inderstand and use for a reference to what is good for them. Thanks Tom.

[@lissalissa9246]

Thank. You. Much more clear!!

[@danielk.5784]

Just amazing again on this one! THANK YOU!

[@halimamuhammad2765]

I needed this video. Great job!

[@RockstahRolln]

Excellent video!! Thanks Tom!

[@ThomasDeLauerOfficial]

RockstahRolln glad you enjoyed the video! Thank you for watching!!

[@numbernine8571]

Excellent and insightful analysis. Watch the whole video to get the most benefit.

[@bhavikpatel22]

Hi Thomas. Thanks for the video. Can you do a video on IF with morning workouts. And the side effects of it, and how it should be done.

[@amansilla28]

Such perfect explanation... I understand now! Thanks ❤

[@carsongill8551]

Great video man! Thanks!

[@tripperdan]

most awesomeness, thanks for the guidance!

[@islamalmahdawi6788]

I have never heard a better explanation in my life, one of the best ppl in health world.

[@brenbascos]

Nice content as always! Thanks tom!

[@ThomasDeLauerOfficial]

Bren Bascos glad you enjoyed the video! Thanks for tuning in!!

[@jk73sb]

Thomas, Thank you for taking the time to break this down. I usually program LISS as my rest days in the form of hiking or rucking for time or distance. I am a firm believer in constantly varied training is key to most people's training goals and mixing it all up helps reduce the risk of the body finding homeostasis.

[@Smora505]

Superb and informative, thx, Thomas.

[@TeaCius1]

Great Video, thanks man!

[@nelleb3513]

Thanks for the awesome video. I love the perspective, it really helped clear things up

[@ThomasDeLauerOfficial]

nelle B thank you for watching!!

[@xjl055]

Very informative I needed this information thank you

[@ScienceofCardio44]

great explanation... safe science should be driving our training and industry. I appreciate the passion... Setting the bar for Exercise Science Professionals. Thanks

[@aamarj1043]

Thanks for this extremely helpful video!

[@kanokaninja7121]

Loved this video, great information.

[@khaldounal-nuaimi3594]

really love how informative your videos are! keep up the good work

[@ThomasDeLauerOfficial]

Khaldoun Al-nuaimi thank you for watching! Glad you enjoy the videos!!

[@lukarago]

Thank you!!!

[@lukefitt56]

Ah the joy of EPOC. Great video! Well done

[@juanvaldes1837]

Good info as always

[@Basimah83]

Thank you this helped me a lot. 👏👏 good job excellent video

[@TheBeliever-vu8wc]

Awesome effort. Nicely explained

[@donaldfoote2801]

Excellent video!!

[@Julian-pk2vr]

---You covered everything, well-balanced and well-said...! --Couldn't find anything out of place....short, precise and accurate....!

[@ThomasDeLauerOfficial]

Julian Alexander glad you enjoyed it! Thank you for tuning in!!

[@kaden1119]

Thank you thank you thank you this was incredibly helpful!

[@ThomasDeLauerOfficial]

Kay's Place thank you for watching!!

[@useraccount2507]

This guy is something else. I came across one of your other videos a few weeks back.. I was thinking "he's dragging on a little" but I continued listening. You were covering a topic that hundreds of fitness KZbinrs talk about BUT.. then you included some intricate information that literally NO OTHER fitness individual or fitness expert covered, anywhere I'd checked. At that moment I was like.. "Okay, this guy is good". Totally forgot to subscribe, but then I searched for a HIIT vs LISS video today. Watched a fitness expert discuss it with references from peer-reviewed research papers, combined with common sense, practicality, examples etc. Great. That's the type of 360-perspective knowledge I like to take in. But then I thought "Hey, okay.. it primarily comes down to whatever time efficiency is preferred. But, there must be more to it". So I searched again and came across your video and thought "Hey, I remember this dude. His last video gave some really clear and intricate information, that no other 'fitness expert' seemed to provide. Let me watch". And once again, the extra information you've given plus the clear and concise way you put it forth (i.e. science-based, plus practical, plus unbiased) literally sparked my mind.. Again. Anyway, this is a long-ass comment lol but had to let you know because your videos seem to be a gem amongst bricks. I've remembered to subscribe this time. Keep doing what you do, and I wish you every success.

[@oceanicblues2496]

Great video . You really take the trouble to give us detailed information. Thank you.

[@ThomasDeLauerOfficial]

Oceanic Blues glad you enjoyed the video, thank you for watching! I appreciate the support!!

[@Deks2K5]

First video of yours I found whilst looking for an answer to this question, subscribed, thanks for the detailed info

[@espaillat8649]

Hi Thomas, I love your videos, great content and extremely helpful, as a doctor I can say your channel is one of the best around for health improving, diet and nutrition, the only downside of your videos is that the sound is set too low to listen with a laptop speakers, but overall, a GREAT channel.

[@Kumro83]

Fantastic video.. Best analysis

[@ThomasDeLauerOfficial]

kumarjit sengupta thank you for watching!

[@YakirGabay]

Probably the best workout advise I’ve ever gotten

[@SimplyWhitneyVSG]

Awesome video! Thanks

[@mrbubbles720]

Excellent, thanks.

[@mariannebrowne7398]

Thanks for this information!

[@ThomasDeLauerOfficial]

Marianne Browne thank you for tuning in!

[@skyejacques]

Thank you so much, Thomas. This was so essential for me, as I can't access individualised personal training atm. I've been combining my resistance and weight training with cardio and HIIT with the treadmill because of other fitness videos. Today, now I learned they need to be done on separate days if possible (except if I'm running for the bus after or before my workout). As a beginner to training after recovering from mental health issues which means I didn't exercise much, my LISS days are the training days and full rest or some foam rolling is on the recovery days for now. Hopefully when I build stamina and strength, I can do the LISS and HIIT on alternate days every once in a while. HIIT is good for heart health, which is the only reason I'd do it

[@eztrainer4u]

Phenomenal! TY! ☆☆☆

[@BrunnaNunes]

now this was a wonderful video, thanks for sharing!

[@ThomasDeLauerOfficial]

Brunna Nunes glad you enjoyed the video! I appreciate you tuning in!!

[@chadgood8885]

this will help me in the long term for my recovery. I was weight training one day and hiit yhe next day. now I am going to change and do liss instead. thanks for the clarity.

[@TheGreatAlan75]

great video... man, i love this dudes videos.

[@kay2315]

Your videos are so so informative. I have learned so much from u, from nutrition, workout to life style 🙌🏻🙌🏻🙌🏻

[@ThomasDeLauerOfficial]

Kay Pham glad you enjoy the videos! Thank you for watching!!

[@robertachaney3882]

Best explanation out there!!

[@wmp3346]

I like both - a 4+ mile run 🏃 with a warmup and cool down really gives you a good workout.

[@Den-ef7uy]

Very Helpful 💪 Thanks

[@vineetnaidu6820]

Great objective discussion.

[@2K0M7J]

that was really easy to understand. thank you!

[@Saweet1111]

This was LEGIT ! thank you for this video love how honest you are about this stuff. Laz : from viva las vlogas

[@butterpecanrican_]

Your videos are always so incredibly helpful. I'm forever recommending them to people.. especially the fasting ones, because people see how much weight I'm losing with IF and when they ask me about it, I tell them to look up Thomas DeLauer on KZbin, everything I know about fasting I learned from him lol. Seriously though, THANK YOU.

[@ThomasDeLauerOfficial]

Butter Pecan Rican I really appreciate that! Thanks for tuning in!!

[@rfrancoi]

Smart... very smart. Thank you.

[@adopodrinje1499]

wow! so good spoken! so interesting and fascinating from u thomas! GREAT VIDEOS MAN! I keep on watching and learning! especially when I go for an workout every other day! 1 day rest 1 day train 1 day rest 1 day train! respect man! I love both! liss and HIIT ! switching them from day to day! love it !

[@jde9711]

Beautifully explained and kept me interested. I don't feel I'm doing anything wrong now...I'm just a bit jumbled lol

[@Jessanangel]

Thank you, Thomas, for that lesson.

[@ThomasDeLauerOfficial]

ComedianAngel Croley thank you for watching!

[@joesilkwood4958]

This was helpful!

[@ainsleyameerali7622]

Excellent viedo . Thank you for sharing positive info with us .. so look forward to your viedos.

[@ThomasDeLauerOfficial]

Ainsley Ameerali thank you for tuning in! Glad you enjoyed the video!!

[@AlphaOne16]

Another great Vid mate.

[@ThomasDeLauerOfficial]

Cy Holland glad you enjoyed it! Thank you for watching!!

[@MrMalefors]

Darn! That's a good way to put it.

[@moniryousefian8782]

Awesome tips !!! Loved it ! I recently found your videos by accident (lucky me) please keep doing it, very informative and easy to understand. Could you please tell me what's your favourite brand for vitamin D? Much love !!!

[@chungtimothy6648]

very pro video, should forward to all friends. Thanks Thomas

[@ibtasamlatif]

Good video man. Keep it up!

[@renukamv6194]

Wow changing the range of motion on hiit is really a good advice.. i did this mistake of repeating the motion and was soooo soar .. it took me one full week to recover.. tks thomas

[@TheKabutops]

I respect the vast information you're putting out. The only suggestion I have is that you give the answer before the video and then break down the science instead of waiting till the end.

[@101personal]

Excellent

[@TheSlothyGirl]

Yes!!! Now I get it!!!!

[@AirPowered]

Pretty darn good conclusion...

[@jonathanluhmann9219]

Grateful for this explanation. It answered a lot of questions I had and what I'm doing today.

[@ThomasDeLauerOfficial]

Jonathan Luhmann glad you found the information useful! Thank you for watching!!

[@jonathanluhmann9219]

I've been binge watching your videos for the last few days and sharing them with friends and family. SOOOO much conflicting info out there. Always willing to listen and learn. Implementing everything I'm getting from these. Keep it up!

[@GenuwineG]

I combine both at the gym= great results.

[@cag5501]

Spot. On

[@rickeden-smith1853]

Very good video indeed 👍

[@RVFit]

By far the best video on this topic!

[@ThomasDeLauerOfficial]

R V Fit glad you enjoyed the video! Thank you for watching!!

[@alexz2702]

LISS is underrated for recovery, love the video. Do both!

[@Magnulus76]

The best thing I've found for fat loss is frequent walking. Not because it burns alot of fat, it doesn't... but because of the exercise induced anorexia. It also contributes some to cardiovascular fitness and stress reduction, and it's very sustainable. Another exercise I like is an elliptical or exercise bike at low intensity, for similar reasons. However, bikes or ellipticals are even lower impact than walking.

[@sheillajeptum2509]

Okay i am so confused now...... thank you for info though. Always very educational

[@billyhester2507]

Really appreciate this vid. I've just gotten into HIIT in the last few months. I'm combining with Intermittent Fasting. I do HIIT about 3 times a week followed by sauna. I get a run or two in per week, and do some weight training. I'm down 15 lbs in a month.

[@Call.me.dancer]

Great vid!

[@GodSaveTheClothes]

One of your best videos!

[@ThomasDeLauerOfficial]

Lolliepop glad you enjoyed it! Thanks for tuning in!!

[@arturos.3973]

I do ultra liss like walking and cruising on the the bike. I have the time and want to keep my cortisol levels down. I can basically do as much as i want without effecting my hormones in a negative way.

[@shaunhadsall]

Arturo S. Too much LISS increases cortisol too Balance is key

[@stevohein2515]

@@shaunhadsall Not really, endurance running increases cortisol (in the short term anyway), I can't imagine walking would in the same way.

[@deidrataylor2919]

Great advice 💜💜💜

[@opaquegrief196]

Wow that was very interesting!! Now i know how i will use hiit. I was doing hiit on cardio day but now i am thinking of doing hiit when i will feel stiff and liss on cardio day. Thank you so much for information

[@BhargeshVed]

Thank you for the very good explanation

[@ThomasDeLauerOfficial]

Bhargesh Ved thank you for watching!

[@THELIFEOFPRICE]

“ at the end of the day” Thank you for another great video :-)

[@neatoketo6238]

Great video Thomas!

[@ThomasDeLauerOfficial]

Neato Keto thanks for watching!

[@DesertRainSH]

Thanks for such an informative video! I have never quite understood the difference between the two until u've explained it. I don't lift weights in the gym, but i do strength training by doing dumbell and band workouts, and sometimes pilates, do all of those count as HIIT (carb burning workouts?) where would you categorize ab workouts? I have been alternating between HIIT and strength training, and almost never do LISS ever since discovering the wonders of HIIT. and looks like this is the wrong approach then? Thanks if you have the time to answer.