Steady state cardio better than HIIT!

Ok, let me start off by saying I'm a big proponent of HIIT vs moderate or steady-state cardio. Seems like most people in the know agree that doing HIIT will result in faster fat loss with retainment of muscle and even muscle gain.

I have a fitness blog where I've always pushed the HIIT angle. I'm writing a post and I wanted to cite studies showing this, and I am not finding any. ANY! They all seem so say that both styles of cardio give the same results at best.

In fact, they many are saying the opposite! Moderate intensity cardio is BETTER, provides better measured results than HIIT! What the hell? I'm trying to find results on lowering body fat or improving body composition.

Here are some of the ones I've found:
https://www.ncbi.nlm.nih.gov/pubmed/26489022
"While both exercise groups led to similar improvements for most cardiometabolic risk factors assessed, MIT led to a greater improvement in overall cardiovascular fitness."


https://www.ncbi.nlm.nih.gov/pubmed/27774458
^ this one gives actual measures showing moderate-intensity continuous training (MICT) is better than HIIT and the only siginigicant benefit is the time which can merely translate to the perception that it's easier since you're spending less time in the gym.


https://www.ncbi.nlm.nih.gov/pubmed/11237927
"RESULTS: Both interventions led to significant decreases in body weight, fat mass, and fat-free mass (P < 0.001); these decreases did not differ significantly between the D and DE groups."


Do you know of any studies that actually show that HIIT results in more fat loss or faster body composition change??

See? Here's an article in Nerd Fitness that pretty much says there's no difference. If anything, HIIT is WORSE because it's so hard that it may not be sustainable, something I preach in my blog all the time: if it aint sustainable, it's crap.

https://www.nerdfitness.com/blog/cardio-vs-hiit-vs-weights-rebooting-our-research/

I found a ncib article that says this too, people are more likely to drop off doing HIIT than easy cardio. It's probably one of the citations in the Nerd Fitness article. This is something I've criticized about P90X. Everyone I know that started it never finished it.

Hammerstein - Swimming.

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wut

well geez. I freaking found one:
http://dc.etsu.edu/etd/123/

This was in an article by "the most shredded man in the world", Obi Obadike. He mentioned the author but included no links. So I looked up both mentions. The other one merely states that both steady and HIIT produced similar results with HIIT being slightly better.

For everything you read that says yes, you can read something that says no. Welcome to the world of health and fitness!

Usually, proponents of HIIT training have years (years) of moderate/low intensity cardio training.

 

My opinion (from personal experience)...build a base with low/moderate intensity (over a few years) and then do a combo of HIIT and low intensity in cycles.

 

If you just do HIIT you're putting a turbo charger on 4 cylinder engine. Build yourself a big V8 first (low/moderate intensity), then put on the aftermarket shit (HIIT).

 

Probelm? It takes time. A lot.

No time for cardio,I have 3 kids and work graveyard.i go hard during wrestling,2-5 x a week.if I can do extra work,then I'll do hiit.

NKcell - For everything you read that says yes, you can read something that says no. Welcome to the world of health and fitness!

Yep.

How fun!

Hammerstein -
beatbum - 
Hammerstein - Swimming.

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/thread reopened

wut

There is no better cardio exercise than swimming, period.

Unless you are a technically proficient swimmer, swimming is shit for cardio.  You won't have the ability to sustain it properly.  You getting really tired because you suck at swimming doesn't mean your getting a good cario workout.

What if you do both. I do HIIT intervals every other day or so on an elliptical or airdyne. I will then do steady state cardio on the opposite days when I can.

Mit - What if you do both. I do HIIT intervals every other day or so on an elliptical or airdyne. I will then do steady state cardio on the opposite days when I can.

Then you are the ultimate warrior and only God himself can stop you.

Hurtsogood -
Mit - What if you do both. I do HIIT intervals every other day or so on an elliptical or airdyne. I will then do steady state cardio on the opposite days when I can.

Then you are the ultimate warrior and only God himself can stop you.

Thanks for the input...And the laugh....

not fat loss or body changes.

https://www.ncbi.nlm.nih.gov/pubmed/25771785

CONCLUSION: HIIT is more effective at improving brachial artery vascular function than MICT, perhaps due to its tendency to positively influence CRF, traditional CVD risk factors, oxidative stress, inflammation, and insulin sensitivity. However, the variability in the secondary outcome measures, coupled with the small sample sizes in these studies, limits this finding.

I think I also saw a study where both were equal except for a loss or lean mass of the leg got MIIT.

Hurtsogood -
Hammerstein -
beatbum - 
Hammerstein - Swimming.

/thread

/thread reopened

wut

There is no better cardio exercise than swimming, period.

Unless you are a technically proficient swimmer, swimming is shit for cardio.  You won't have the ability to sustain it properly.  You getting really tired because you suck at swimming doesn't mean your getting a good cario workout.

Have you ever tried to tread water for say 5 mins straight?

You don't have to be a great swimmer at all.

You could do fasted rounds of treading water and lose fat like a mo fo.