Cardio or HIIT to lose weight: differences and tips

The differences that cardio or HIIT may have to lose weight find common ground. Join us to discover its benefits and choose the one that best suits you.

Last update: September 13, 2022

If you have wondered which training method is more effective for burning calories, here are two options: cardio or HIIT to lose weight. The first has been one of the remedies most used for this purpose; its level of intensity is moderate and can be adapted to any age. In contrast, HIIT demands a higher level of physical power.

The cardio It is a great help for you to gain resistance, while HIIT is ideal for modeling and toning. A great decision would be to choose both routines and insert them into your plan.

The cardio is also known as aerobic exercise. HIIT, on the other hand, is high-intensity interval training. It is based on mixing very intense short periods, reaching up to 80-90% of your heart rate.

Differences between cardio and HIIT to lose weight

It has been generally established that beginners in the world of training start with cardiovascular exercises. Then, over time, HIIT can be added. Among the characteristics that differentiate both systems we have the following.

Running is an aerobic cardiovascular exercise. It is the most accessible option to start losing weight.

1. Energy systems employing

In the cardio, the body breaks down fat and carbohydrate stores to receive energy with the help of oxygen. When we talk about aerobicwe refer to something that uses oxygen.

HIITs represent anaerobic exercises. This means your power system is working without oxygen, that is, it is carried out with a gas deficit. The body then breaks down muscle glycogen to produce ATP, which is the means for cellular energy.

This process is called “glycolysis” and it creates lactic acid as a byproduct.



2. Duration and intensity

HIIT trains at 80-90% of maximum heart rate. Therefore, you cannot run it for a long time. It is done in intervals of great effort that they usually last between 10 and 30 seconds, followed by a break.

Any type of cardio driven by interval methodology becomes HIIT. This is the case with bicycle crunches, explosive runs, and the air bike, for example.

The cardio will have you train at a heart rate between 50 and 80% of your capacity. It can last from 30 minutes to 90, if necessary.



3. Effects on your body’s performance

Cardiovascular exercises have been linked to decreased cortisol levels, which is the stress hormone. They help improve mood.

They are an effective tool to improve heart health, reduce the risk of blood clots and high blood pressure. if you do cardio regularly you will lose weight, in addition to controlling the levels of sugar and insulin.

HIITs tend to be more efficient because they use short intervals of time. Similarly, they accelerate the loss of abdominal and visceral fat.

In a 24-hour period after training you can burn about 400 calories. In contrast, with aerobics this amount is reduced to almost half.

Finally, HIITs help you improve your muscles’ ability to use oxygen. They give you the opportunity to lose weight faster at a higher energy cost. The cardio It implies less physical demand, so you will lose weight at a slower speed.

The intensity of HIIT routines accelerates weight loss. Although they imply a greater effort that not everyone can do.

Tips for running cardio or HIIT to lose weight

If you decide to practice HIIT to lose weight, keep in mind that you must not suffer from previous cardiovascular or joint diseases. Consult a doctor in that case and prevent injuries.

Perform HIIT 3 times a week with rest days in between. You must accompany it with a healthy diet that does not harm progress.

If you choose to do cardiopractice it up to a maximum of 90 minutes. The more time spent in a correct way, the greater physical benefits you achieve.

You must maintain a continuous rhythm in each routine. When you get into better physical shape, you can practice it every day with moderate execution times. Mix your practice inside the home, in a park or in the gym.

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