HIIT vs. MISS vs. LISS: Which is the Best Cardio for You?
We get it. Cardio exercises are not everyone's cup of tea. After all, you can be in good shape and have decent endurance by just lifting weights and staying consistent with your routine.
However, incorporating various cardio training methods into your fitness routine can take your health and performance to new heights.
Cardio training is not just for runners or treadmill lovers. There are different types of cardio protocols that can match your current fitness goals and training.
In this article, we will discuss the best cardio training methods and their unique advantages to help you optimize your fitness journey.
Whether you spend more time lifting weights, engaging in high-intensity activities, or love running outside, there’s no denying the huge benefit of cardio exercises in keeping your heart and lung health in check.
Studies have shown that regular moderate to high-intensity cardio aerobic exercises a few times a week are linked to longer life and healthier aging.
In addition, it is not true that cardio will ruin your strength training progress. Our body doesn’t work that way. When we engage in cardio exercises, our body becomes efficient at delivering oxygen and nutrients to our tissues. In turn, this reduces your risk of developing heart disease, high blood pressure, and other cardiovascular conditions.
Other benefits of cardio:
- Weight management
- Improved metabolism
- Increased stamina
- Mental resilience
- Enhanced sleep quality
- Complements strength training
The types of cardiovascular workout depends on their intensity and duration, which can be measured by how much effort you exert during the exercise.
Based on your maximum heart rate, you can get your target heart rate and adjust it to your heart rate training zones to match your current fitness level and goals.
The formula for maximum heart rate: Maximum heart rate = 220 - (your age)
So if you're 30 years old: 220 - 30 = 190 beats per minute (bpm)
Low-Intensity Steady State (LISS) cardio involves maintaining a consistent, low-intensity effort for an extended period.
Target heart rate: 50% to 65% of maximum heart rate
Duration: 60 minutes or more
Typically, LISS workouts are performed at an intensity equivalent to being slightly out of breath but perfectly stable to hold a normal conversation.
It is best for beginners who need to work on their cardiovascular endurance or for lifters and runners who are actively recovering.
As you build your foundational strength, endurance, and stamina, you can add more aggressive exercises and higher-intensity cardio to your routine. But always remember, you can never go wrong opting for LISS during your recovery days.
Examples of LISS activities:
- Walking
- Cycling
- Swimming
- Aqua Fitness
- Zumba
- Elliptical machine
Any cardio exercise can be turned into a LISS. The key is to perform these exercises at a steady, comfortable pace.
1. Fat loss
LISS cardio is highly effective in burning excess fats. When you exercise at a lower intensity, your body mainly relies on fat as its fuel source. The higher the power outputs of an activity, the less fat contributes to providing energy, as carbohydrates become the main fuel.
This means that lower-intensity exercises tend to be more efficient at burning fat during workout sessions than high-intensity exercises.
LISS cardio activities such as walking or cycling are low-impact and easier on your joints than explosive movements such as running and jumping. LISS is a perfect option for beginners, individuals with joint issues, or those who are recovering from injuries.
The repetitive and steady nature of LISS cardio can have a calming and meditative effect on the mind. It helps reduce stress and improve overall well-being. LISS cardio exercises also allow you to focus on your thoughts as they require minimal mental presence to the exercise. This way, you can pair your cardio routine with nice music or thought-provoking podcasts.
1. Time-consuming
Due to the low-intensity nature of LISS exercises, they require a longer duration to significantly impact fitness, especially in burning calories and improving cardiovascular health. This can be a great disadvantage for people with busy schedules and limited time to exercise.
While LISS is effective for burning fats, the overall calorie used during steady-state cardio is generally lower compared to higher-intensity workouts. If your main goal is to achieve body recomposition through calorie deficit, LISS may not be the most efficient choice.
Moderate-Intensity Steady State (MISS) cardio bridges the gap between low-intensity (LISS) and high-intensity (HIIT) workouts. It allows you to access the fat burning effects of steady state cardio while achieving increased calorie expenditure at a faster pace.
Target heart rate: 70% to 80% of maximum heart rate
Duration: 30 - 60 minutes
The intensity of MISS is similar to the level where you're breathing harder and breaking a sweat but still able to carry on a conversation.
MISS is an excellent choice for individuals who have built up their cardiovascular endurance and are looking to challenge themselves beyond LISS workouts without the intensity of HIIT. It's also a suitable option for those who enjoy longer, steady-state cardio sessions but want to push their limits and burn more calories.
Examples of MISS activities:
1. Time efficient
While MISS sessions are typically longer than HIIT workouts, they still provide a time-efficient way to achieve significant cardiovascular benefits and calorie burn compared to LISS.
If you have limited time for exercise but want to challenge yourself beyond low-intensity workouts, MISS can be a great option.
Due to its more moderate intensity level, MISS poses a lower risk of injury than high-intensity workouts like HIIT. This makes it a safer choice for individuals who may be prone to injuries or those who are gradually increasing their workout intensity.
Compared to LISS, MISS workouts tend to burn more calories due to the higher intensity level. This makes MISS an excellent choice for individuals looking to lose weight or maintain a healthy body composition.
1. Monotony
Some individuals may find the steady-state nature of MISS workouts to be monotonous or boring, especially if they prefer the variety and excitement of HIIT or other high-intensity workouts.
As with any exercise routine, your body may adapt to the demands of MISS over time, leading to plateaus in fitness gains, where you can hardly see any progress in your physique. To continue seeing progress, you should gradually increase the intensity, duration, or frequency of your MISS workouts or incorporate other types of cardio and strength training.
High-Intensity Interval Training (HIIT) is a type of cardiovascular exercise that alternates between short bursts of intense effort and periods of rest or low-intensity recovery.
Target heart rate: 80% to 90% of your maximum heart rate
Duration: 10-30 minutes
During the high-intensity intervals, you should be working at near-maximum effort. These intense intervals are followed by rest periods or low-intensity exercise, allowing you to catch your breath.
HIIT is an excellent choice for advanced exercisers who are looking to push their limits, burn calories quickly, and improve their overall cardiovascular fitness. It's also a great option for those with busy schedules who want to maximize their workout efficiency.
Examples of HIIT Activities:
- Sprinting alternated with walking or jogging
- High-intensity cycling intervals followed by low-intensity pedaling
- Burpees, jump squats, or other high-intensity bodyweight exercises followed by rest periods
- Rowing machine intervals alternating between high and low intensities
1. Time-Efficient
Due to the high-intensity nature of the workouts, you can achieve significant cardiovascular benefits and calorie burn in a much shorter time compared to LISS or MISS sessions. On average, a single HIIT session can burn 150-400 calories in 20 minutes.
High-Intensity Interval Training (HIIT) pushes your body to its limits, relying heavily on the anaerobic system for energy production. During HIIT workouts, the intensity is so high that your body cannot efficiently combine oxygen and fat for fuel, forcing it to tap into carbohydrate reserves instead.
This shift in energy source, combined with the extreme physical demands, creates a potent metabolic response that continues to burn calories and fat long after your workout has ended, aiding in recovery and promoting overall fitness adaptations.
Unlike steady-state cardio, which can lead to muscle loss when performed excessively, HIIT has been shown to preserve muscle mass while promoting fat loss, which amplifies your strength training routine. This is due to the high-intensity nature of the workouts and the short duration of the sessions.
1. High Impact and Injury Risk
HIIT is not for everyone. Due to the high-intensity nature of HIIT workouts, there is a higher risk of injury, especially for those who are new to exercise or have pre-existing issues such as muscle weakness and low bone density.
The high-stress environment created by HIIT can trigger the release of cortisol, a stress hormone that, when chronically elevated, may work against your fitness goals.
It is advisable for people to have some form of resistance training and basic foundational strength and endurance before incorporating HIIT into their fitness routine.
HIIT workouts are highly demanding on the body and central nervous system. Engaging in HIIT too frequently without adequate rest and recovery can lead to overtraining, burnout, and an increased risk of injury.
It's essential to limit HIIT sessions to 2-3 times per week and allow sufficient rest between workouts.
Here’s a plan for women that include both HIIT and LISS:
And for men:
MIIT, aka the Norwegian Protocol, was developed by Norwegian researchers. This protocol involves four sets of 4-minute high-intensity intervals performed at 75-80% of your maximum heart rate, interspersed with 3-minute active recovery periods.
Target heart rate:
- 75% to 80% of maximum heart rate during 4-minute high-intensity intervals
- Low intensity during 3-minute active recovery periods
Duration: 30-45 minutes
MIIT is designed to push your cardiovascular system to its limits, making it an excellent choice for advanced exercisers, competitive athletes, or those looking to break through fitness plateaus. Due to its high-intensity nature, this protocol should only be attempted by individuals with a solid base of cardiovascular fitness and no underlying health concerns.
Example of MIIT:
- Warm up for 5 minutes at a comfortable pace
- 4 sets of 4-minute high-intensity intervals at 75-80% of maximum heart rate
- 3-minute active recovery (light walking) after each high-intensity interval
- Cool down for 5 minutes at a comfortable pace
1. Improved VO2 Max
MIIT is highly effective at improving VO2 max, the maximum amount of oxygen your body can utilize during exercise. In fact, studies have found that this protocol can lead to greater improvements in VO2 max compared to other HIIT protocols or steady-state cardio.
The high-intensity intervals help to increase your lactate threshold, the point at which lactate begins to accumulate in your blood. A higher lactate threshold allows you to exercise at higher intensities for longer periods before fatigue sets in, improving your endurance and athletic performance.
The challenging nature of MIIT not only provides physical benefits but also helps to develop mental resilience, self-discipline, and determination. Pushing through the high-intensity intervals can help you build mental toughness that translates to other aspects of your life.
1. High Intensity and Injury Risk
MIIT is a highly demanding workout that requires individuals to push themselves to their limits. This high-intensity nature comes with an increased risk of injury, particularly for those who are not adequately prepared or have underlying health concerns.
MIIT requires accurate heart rate monitoring and a means to adjust the exercise intensity accordingly. This may require access to specialized equipment, such as a heart rate monitor or a treadmill with adjustable speed and incline, which may not be available to everyone.
There’s no debate here. Prioritizing your cardiovascular health, whether you are a fitness enthusiast or not, should not be overlooked. There are different types of cardio protocols to help improve your health and lung function, even if you are a complete beginner.
Including cardio into your training routine can supplement your body recomposition goals, muscle gains, and weight management. The key is to find a balance that works for you and consider your current health status and availability.
At the end of the day, cardio exercises are more of a long-term investment that you can capitalize on later in life.