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Cardio Training – HIIT vs LISS and what is N.E.A.T?

by | Jul 5, 2021 | Uncategorized | 0 comments

CARDIO CAN BE A LOVE HATE RELATIONSHIP FOR MANY OF US… HARD WORK AT THE TIME, BIG BUZZ ONCE IT’S DONE! AS WE HAVE A COMBINATION OF TRAINING STYLES ON OFFER AT BODIES BY RYAN FROM THE STRENGTH GYM TO OUR HIIT GYM, PLUS THE RECOMMENDATION OF EXTRA CARDIO WHEN YOU’RE IN CHALLENGE MODE. THIS MEANS I’M REGULARLY ASKED WHICH IS THE BEST TYPE OF CARDIO TRAINING AND HOW DO YOU STRUCTURE IT WITH YOUR WEIGHTS TRAINING AND OTHER SPORTS?

I categorise them into three groups;

High-Intensity Interval Training (HIIT)

Low-Intensity Steady State (LISS)

Non-Exercise Activity Thermogenesis (NEAT)

HIIT
Traditional HIIT training should be performed in short bursts of around 20-30secs max. It’s an all-out effort. ALL OUT! 100% short sharp intervals followed by short rest periods and then performed for anywhere around 10-30 minutes depending on the intensity and the structure of the workout.

HIIT Training has evolved over the years with small group training and its popularity is growing with every new gym that pops up with a new concept or new theme. HIIT Training can get a bad rap as many perceive it to be about cramming as many people into a 150m2 box and making them do plyometric movements without being coached or left watching a screen to complete the exercises.

I personally love HIIT training when it’s programmed correctly with good intent and good structure that also complements your whole program block that should be specific to your goal. And in most cases, if you’re doing HIIT, you have a goal of burning some fat.

The structure I like is 30-seconds of working time with a 10-second rest period. This gives you enough time to get set up and give it an ALL OUT effort for 25-30seconds. The exercises I use are always very simple and are full-body exercises. I like to keep it simple. Two of my favourite HIIT Programs are follows

PROWLER SLED
30 seconds of work followed by 30 seconds rest X 20
30 minutes including warm-up and cool down
That’s the whole workout, simple effective, challenging.

HIIT Circuit
Ball Slams
Burpee
Prowler Sled Runs
30 seconds of work 10 seconds of rest x 4

Assault Bike
Frogger
Kettle Bell Drag
30 seconds of work 10 seconds of rest x 4

Dumbell Squat & Press
Box Jumps
Bear Crawl
30 seconds of work 10 seconds of rest x 4

Weighted Burpee
Jump Squat
Sprint Starts
30 seconds of work 10 seconds of rest x 4

45 minutes including warm-up and cool down.
Simple exercises, full-body workout.

LISS
This can be done on a treadmill, cross trainer or stepper – you can take your pick as you’re moving at a slow to moderate speed whether walking, cycling or stepping.

I personally get outdoors for this. I enjoy getting out in nature and using my LISS as a form of meditation and usually program this in around 5pm to clear my mind from the day and start calming down at night. I sometimes hit the treadmill early on my active recovery rest days or if I have a busy afternoon booked, I’ll get it done early on a treadmill. Just schedule it around your working day and lifestyle.

NEAT
This can be from walking around at work to bedroom cardio (wink) – all the incidental or non-programmed exercise you do throughout the day including cooking dinner, hanging out the washing etc. This is a really important factor and I discovered over the Christmas break I was training the same amount of time, if not more, as I had a little bit more time to train. My nutrition was all the same. YES, my nutrition was on point over the whole break of Christmas and New Year #nodaysoff, but my weight wasn’t dropping as much or as consistently as it had been the few weeks prior. After reviewing my weeks, I noticed my NEAT had dropped as I wasn’t coaching which is around four hours a day. So, it’s an important factor to remember if you’re in a dieting phase that your NEAT doesn’t change.

These are the next questions you’ll have to ask yourself before you program your cardio in and what type of cardio you’re going to do.

  • What is your current goal?
  • How long have you been in your current phase for? (muscle gain, fat loss, general health and well being)
  • Is your nutrition consistent and are your tracking your calories macros or working with a nutrition coach?
  • How long are you prepared to work to achieve your goal?

If you are starting a new weight loss phase, your nutrition is consistent, and you’re willing to work for 6-8 weeks in a new block of work I suggest the following formula that would be structured with your weight training.

If our goal is to burn fat, we want to separate our sessions so we’re elevating our heart rate twice over the day and burning fat multiple times throughout the day.

AM Cardio LISS

PM Resistance Training

6-8 hours after cardio

If you’re weight training 4-6 times a week I would add 10-30 minutes of HIIT into your days off from weights training.

The amount of time spent doing your LISS would also increase over the 6-8 week block.

There are usually two ways to get leaner and lose more body fat. One way is to keep your calories and food the same and increase your output over your program.

Or, you would slowly decrease the amount of food and calories you’re having and keep your cardio the same. I find this method is hard for gen pop as you really have to know how many calories to drop and where to take them from while maintaining a good balance of macronutrients.

The way I like to coach our clients at BBR and our online clients is a mixture of both. I like to find a good balance of the right amount of food, so clients are not hungry all day and have enough energy to get through workouts and the rest of the day, and then increase their output/cardio as the weeks go by. Checking in weekly with our members and changing their plans slightly week to week has been the key to their success of fat loss in short amounts of time.

Here’s a general formula I use for our BBR members as a guide. Every client is different and therefore, every program is different but this is a general rule I stick to for most programs.

8-week Cardio Plan

WK 1 3x 30 min walks 90 min

WK 2 4x 30 min walks120 min

WK 3 5x 30 min walks 150 min

WK 4 5x 40 min walks 200 min

Wk 5 5x 45 min walks 225 min

Wk 6 5x 45 min walks 225 min

Wk 7 – case dependent usually 7 days a week at 45 minutes depending on where the client is at and what their goals are.

Wk 8 case dependant – case dependent usually 7 days a week at 45 minutes depending on where the client is at and what their goals are.

You can add this structure around your weights training program to help advance you towards your goals. Or, if you’d like any more information on training or nutrition we have an Online Nutrition Program you can apply to be a part of via our website or by contacting myself at ryan@bodiesbyryan.com.au.

“Train Hard, Nourish your body, Recover, Connect, Repeat”

Rhino

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