Two popular exercise regimes, high-intensity interval training (HIIT) and endurance activities, are some of the trendiest fitness routines people follow nowadays. In a fast-paced world, a high-impact workout squeezed into a short time sounds appealing. As the name suggests, HIIT focuses on rapid exercises in a short time, leading to quick fatigue and large accumulation of lactic acid. This process signals weight loss and muscle growth to accommodate these “short bursts of high activity.”
What’s the Catch?
HIIT is excellent for individuals who need explosive strength in a short time, such as professional arm wrestlers or relay race runners. This technique programs muscles for maximum output in the short term. However, the downside is that such muscle training leads to the growth of “short muscle fibers,” potentially retarding the development of “long muscle fibers,” which are vital for stamina and endurance.
On the other hand, endurance exercises like marathon running, cycling, swimming, and rowing train the body to sustain constant effort for extended periods. This type of training promotes the growth of “long muscle fibers.” Additionally, endurance training reduces the resting heart rate and enhances muscle physiology to handle lactic acid accumulation. Remarkably, studies have shown that in some elite athletes, lactic acid levels decrease instead of increasing, a phenomenon previously thought impossible.
Which Is Better?
For beginners or those who rarely hit the gym, HIIT can be a great starting point. It compensates for irregular workouts and is easier to fit into a busy schedule due to its shorter duration. However, as one progresses, incorporating endurance training into the regimen can be beneficial. This gradual transition ensures the development of muscle anatomy and physiology is maintained, promoting better cardiovascular health.
Ultimately, the choice between HIIT and endurance training depends on factors like age, fitness level, and personal preference. However, you don’t have to choose one over the other. Incorporating both into your training schedule, along with some circuit and strength training, can create a well-rounded routine. The more diverse your training, the less likely you are to become bored or overtaxed, leading to sustained progress and overall fitness.
Conclusion
Both HIIT and endurance training offer unique benefits, and combining the two can provide a balanced approach to fitness. By tailoring your workout routine to include elements of both, you can achieve better overall health and performance.
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