{"id":41658,"date":"2022-03-20T21:26:40","date_gmt":"2022-03-20T21:26:40","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=41658"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"steady-state-cardio","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/","title":{"rendered":"Steady-State Cardio Vs. HIIT: Which One Is Better And Why?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#What_Is_A_Steady-State_Cardio\" >What Is A Steady-State Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#Pros_Of_Steady-State_Cardio\" >Pros Of Steady-State Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#Cons_Of_Steady-State_Cardio\" >Cons Of Steady-State Cardio<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#What_Is_HIIT\" >What Is HIIT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#Pros_Of_HIIT\" >Pros Of HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#Cons_Of_HIIT\" >Cons Of HIIT<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#Which_Is_Best_Steady-State_Cardio_Or_HIIT\" >Which Is Best: Steady-State Cardio Or HIIT?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Whether your goal is to shed a few pounds or get more fit, cardiovascular exercise is a great way to accomplish either. There are two main types of cardio: steady-state and high-intensity interval training (HIIT). So which one is better for you?<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steady_State_Cardio_Vs._HIIT\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steady_State_Cardio_Vs._HIIT\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Steady-state cardio has been around for ages. It involves maintaining a moderate intensity for an extended period. This is a good option if you\u2019re new to cardio or aren\u2019t in great shape.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also a good choice if you have joint pain, as it puts less strain on your body than high-intensity exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT, on the other hand, is the new kid on the block. It involves intervals of high-intensity exercise followed by periods of rest or low-intensity activity. HIIT is a great choice if you want to burn more calories in less time. It also torches body fat and can help improve your endurance (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5563\/steady-state-vs-interval-training-which-one-is-best-for-your-clients\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So which one is better for you? It depends on your goals and fitness level. Read on to understand why.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Steady-State_Cardio\"><\/span><b>What Is A Steady-State Cardio?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Steady-state cardio is a form of <a href=\"https:\/\/betterme.world\/articles\/cardio-versus-fat-burning\/\">aerobic exercise<\/a> that is designed to maintain a consistent heart rate for an extended period. This type of exercise is beneficial because it allows your body to burn more calories while also promoting overall health and fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The best way to achieve steady-state <a href=\"https:\/\/betterme.world\/articles\/cardio-fat-burning-zone\/\">cardio<\/a> is by using a heart rate monitor to track your heart rate and stay within the target zone. This will ensure that you are working hard enough to get the benefits, but not so hard that you are compromising your health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s what happens in your body when you engage in steady-state cardio (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC4657417\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your heart rate increases as you work out, which causes your body to release a hormone called epinephrine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Epinephrine causes your body to break down stored fat and use it as energy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The increased blood flow caused by cardio also helps deliver nutrients and oxygen to your muscles, helping them recover from your workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Finally, the consistent heart rate ensures that your body is using oxygen more efficiently, which can help reduce your risk of heart disease.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Some activities that count as steady-state cardio include walking, running, cycling, swimming, and elliptical training.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> Best Cardio For Weight Loss: 11 Best Workouts To Help You Stay In Shape<\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steady_State_Cardio_Vs._HIIT\"><img decoding=\"async\" class=\"aligncenter wp-image-38688 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800-1024x576.png\" alt=\"steady state cardio\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-3800.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_Of_Steady-State_Cardio\"><\/span><b>Pros Of Steady-State Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This sustained form of aerobic exercise has many benefits, including (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5563\/steady-state-vs-interval-training-which-one-is-best-for-your-clients\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calorie Burn<\/b><span style=\"font-weight: 400;\">. Steady-state cardio is a great way to burn more calories and lose weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Heart Health<\/b><span style=\"font-weight: 400;\">. Regular aerobic exercise can help to reduce your risk of heart disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Endurance<\/b><span style=\"font-weight: 400;\">. Over time, this type of exercise will help you to build up your endurance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Mental Health<\/b><span style=\"font-weight: 400;\">. Aerobic exercise can help reduce stress and improve your mood.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced Risk Of Injury<\/b><span style=\"font-weight: 400;\">. Since this is a low-impact form of exercise, it is less likely to cause injuries than high-impact activities.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Faster Recovery<\/b><span style=\"font-weight: 400;\">. After a tough workout, steady-state cardio can help your body recover more quickly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase Slow-Twitch Muscle Fibers<\/b><span style=\"font-weight: 400;\">. One of the best things about steady-state cardio is that it helps increase your slow-twitch muscle fibers. These are the muscle fibers that are responsible for endurance, so increasing their number will help you to become a more efficient runner or cyclist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>More Enjoyable Than HIIT<\/b><span style=\"font-weight: 400;\">. Enjoying exercise makes it easier to be consistent and see results. HIIT workouts can be tough, but steady-state cardio is a more enjoyable way to get your aerobic exercise.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For example, running outdoors on a beautiful day is much more pleasurable as you enjoy the scenery and fresh air.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons_Of_Steady-State_Cardio\"><\/span><b>Cons Of Steady-State Cardio<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Can Be Monotonous<\/b><span style=\"font-weight: 400;\">. Some people find that steady-state cardio can be monotonous, especially if they do the same activity every day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limited Variety.<\/b><span style=\"font-weight: 400;\"> This type of exercise typically involves doing the same thing over and over again.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Can Be Hard On Your Joints<\/b><span style=\"font-weight: 400;\">. If you&#8217;re not careful, this type of exercise can be hard on your joints.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Demanding Time Allotment<\/b><span style=\"font-weight: 400;\">. In order to see results, you need to commit to doing this type of exercise for at least 30 minutes per day.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Can Cause Weight-Loss Plateaus<\/b><span style=\"font-weight: 400;\">. If you do this type of exercise for too long, your body may start to adapt and you&#8217;ll stop seeing results.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steady_State_Cardio_Vs._HIIT\"><img decoding=\"async\" class=\"aligncenter wp-image-38689 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-1024x576.png\" alt=\"steady state cardio\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5355.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_HIIT\"><\/span><b>What Is HIIT?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-for-men\/\">High-intensity interval training<\/a>, or <a href=\"https:\/\/betterme.world\/articles\/hiit-for-beginners\/\">HIIT<\/a>, is a type of workout that alternates between high-intensity exercises and short periods of rest. HIIT workouts are usually shorter than traditional workouts, but they are much more intense.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">HIIT is popular because it is an efficient way to burn calories and improve fitness. The high-intensity exercises get your heart rate up quickly, and the short periods of rest allow you to recover so you can keep going.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is what happens in your body while you perform a <a href=\"https:\/\/betterme.world\/articles\/hiit-workouts-with-weights\/\">HIIT workout<\/a> (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/labs\/pmc\/articles\/PMC6069078\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Heart Rate Increases Significantly.<\/b><span style=\"font-weight: 400;\"> This causes your blood to flow more quickly and efficiently.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Oxygen Demand Also Goes Up.<\/b><span style=\"font-weight: 400;\"> This means your body needs to work harder to get the oxygen it needs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscles Produce More Heat.<\/b><span style=\"font-weight: 400;\"> This is because they are working so hard and the increased heat helps them to function better.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start To Burn More Calories.<\/b><span style=\"font-weight: 400;\"> HIIT workouts are one of the most efficient ways to burn calories.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body Starts To Produce More Human Growth Hormone (HGH). <\/b><span style=\"font-weight: 400;\">HGH helps your muscles to grow and recover faster.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High-intensity Exercises Cause Muscles To Produce Lactic Acid. <\/b><span style=\"font-weight: 400;\">This can make you feel tired and sore after a workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>High Oxygen Demand Continues Post-workout Due To EPOC (Excess Post-exercise Oxygen Consumption).<\/b><span style=\"font-weight: 400;\"> This is a good thing as it helps burn more calories that can lead to better overall fitness.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After a few workouts, your body will adapt to the stress of HIIT and you will start to see improvements in your fitness level.<\/span><\/li>\n<\/ul>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steady_State_Cardio_Vs._HIIT\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steady_State_Cardio_Vs._HIIT\"><img decoding=\"async\" class=\"aligncenter wp-image-38671 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488-1024x576.png\" alt=\"steady state cardio\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5488.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pros_Of_HIIT\"><\/span><b>Pros Of HIIT<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are several advantages of <a href=\"https:\/\/betterme.world\/articles\/why-am-i-gaining-weight-doing-hiit\/\">HIIT training<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Performance<\/b><span style=\"font-weight: 400;\">. Studies have shown that HIIT can help improve performance in athletes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26479856\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight Loss<\/b><span style=\"font-weight: 400;\">. HIIT is a very efficient way to burn calories and helps boost your metabolism (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25162652\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Faster Results<\/b><span style=\"font-weight: 400;\">. You will see results from HIIT workouts much faster than you would from traditional workouts.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Conditioning<\/b><span style=\"font-weight: 400;\">. HIIT helps improve your overall conditioning, which means you will be able to work out harder and longer.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Calorie Afterburn<\/b><span style=\"font-weight: 400;\">. EPOC or Excess Post-exercise Oxygen Consumption continues after a HIIT workout. This helps burn more calories, leading to better overall fitness (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27747847\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Better For Burning Belly Fat<\/b><span style=\"font-weight: 400;\">. HIIT is particularly good for burning belly fat, which is the most dangerous type of fat (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28401638\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shorter Workouts<\/b><span style=\"font-weight: 400;\">. With HIIT, you can get a great workout in a short amount of time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Insulin Sensitivity<\/b><span style=\"font-weight: 400;\">. HIIT helps improve insulin sensitivity, which can help prevent diabetes (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26481101\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle Preservation<\/b><span style=\"font-weight: 400;\">. HIIT triggers the release of growth hormone, which helps preserve muscle mass (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26479856\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/30-mins-of-cardio-a-day\/\">30 Mins Of Cardio A Day: The Good, The Bad, And The Myth<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cons_Of_HIIT\"><\/span><b>Cons Of HIIT<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few disadvantages to <a href=\"https:\/\/betterme.world\/articles\/hiit\/\">HIIT training<\/a> as well:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle Soreness<\/b><span style=\"font-weight: 400;\">. The high-intensity exercises can cause your muscles to produce lactic acid, which can make you feel tired and sore after a workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Overtraining<\/b><span style=\"font-weight: 400;\">. If you do HIIT workouts too often, you may start to overtrain and see negative results.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Injury.<\/b><span style=\"font-weight: 400;\"> HIIT can be more dangerous than traditional workouts if you are not careful. You need to be very fit before attempting HIIT.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Not Always Enjoyable<\/b><span style=\"font-weight: 400;\">. Some people find HIIT workouts to be very challenging and not always enjoyable.<\/span><\/li>\n<\/ul>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. BetterMe app is your personal trainer, nutritionist and support system all in one. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steady_State_Cardio_Vs._HIIT\">Start using our app<\/a> to stay on track and hold yourself accountable!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steady_State_Cardio_Vs._HIIT\"><img decoding=\"async\" class=\"aligncenter wp-image-38656 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546-1024x576.png\" alt=\"steady state cardio\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5546.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Is_Best_Steady-State_Cardio_Or_HIIT\"><\/span><b>Which Is Best: Steady-State Cardio Or HIIT?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Which is better, steady-state cardio or HIIT? The answer to this question depends on your individual goals and fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both forms of exercise are effective. However, aerobic (steady-state) and anaerobic (HIIT) exercises affect the body and heart differently.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Steady-state cardio is best for you if you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Need low impact exercise options for health reasons (mobility, joint, or heart issues);<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start out on an exercise program and need to build up your endurance;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Want to lose weight gradually or maintain your current weight;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have plenty of time you want to dedicate to an activity you enjoy;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Want to improve heart health.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">HIIT is best for you if you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Want to lose a lot of weight fast;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Want to burn fat while maintaining muscle mass;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t have too much time to spare for lengthy exercise sessions;<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Are already quite fit and looking for a more challenging workout; and<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Want to improve your overall conditioning<\/span><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both steady-state cardio and HIIT have their benefits.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you are looking for general health and fitness improvements, steady-state cardio is a good option. If you want to lose weight or burn fat quickly, HIIT is the better choice. Speak with a personal trainer to help you decide which type of exercise is best for you.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Steady_State_Cardio_Vs._HIIT\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Whether your goal is to shed a few pounds or get more fit, cardiovascular exercise is a great way to accomplish either. There are two main types of cardio: steady-state and high-intensity interval training (HIIT). So which one is better for you? Steady-state cardio has been around for ages. It involves maintaining a moderate intensity [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":41659,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61,164,146],"tags":[157,159],"coauthors":[125],"class_list":["post-41658","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts","category-hiit-training","category-hiit-workouts","tag-monday-workouts","tag-wednesday-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Steady-State Cardio Vs. HIIT: Which One Is Better And Why? - BetterMe<\/title>\n<meta name=\"description\" content=\"Steady-state cardio and HIIT are both effective forms of exercise, but they affect the body and heart differently. Which is best for you?\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Steady-State Cardio Vs. HIIT: Which One Is Better And Why?\" \/>\n<meta property=\"og:description\" content=\"Steady-state cardio and HIIT are both effective forms of exercise, but they affect the body and heart differently. Which is best for you?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_2064295127.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Steady-State Cardio Vs. HIIT: Which One Is Better And Why?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/\"},\"wordCount\":1617,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_2064295127.jpg\",\"keywords\":[\"Monday Workouts\",\"Wednesday Workouts\"],\"articleSection\":[\"Cardio Workouts\",\"HIIT Training\",\"HIIT Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Whether your goal is to shed a few pounds or get more fit, cardiovascular exercise is a great way to accomplish either. There are two main types of cardio: steady-state and high-intensity interval training (HIIT). So which one is better for you?<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Steady-state cardio has been around for ages. It involves maintaining a moderate intensity for an extended period. This is a good option if you\u2019re new to cardio or aren\u2019t in great shape.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It\u2019s also a good choice if you have joint pain, as it puts less strain on your body than high-intensity exercise.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">HIIT, on the other hand, is the new kid on the block. It involves intervals of high-intensity exercise followed by periods of rest or low-intensity activity. HIIT is a great choice if you want to burn more calories in less time. It also torches body fat and can help improve your endurance (<\/span><a href=\\\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5563\/steady-state-vs-interval-training-which-one-is-best-for-your-clients\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So which one is better for you? It depends on your goals and fitness level. Read on to understand why.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is A Steady-State Cardio?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Steady-state cardio is a form of <a href=\\\"https:\/\/betterme.world\/articles\/cardio-versus-fat-burning\/\\\">aerobic exercise<\/a> that is designed to maintain a consistent heart rate for an extended period. This type of exercise is beneficial because it allows your body to burn more calories while also promoting overall health and fitness.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The best way to achieve steady-state <a href=\\\"https:\/\/betterme.world\/articles\/cardio-fat-burning-zone ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/\",\"name\":\"Steady-State Cardio Vs. HIIT: Which One Is Better And Why? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_2064295127.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Steady-state cardio and HIIT are both effective forms of exercise, but they affect the body and heart differently. 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HIIT: Which One Is Better And Why? - BetterMe","description":"Steady-state cardio and HIIT are both effective forms of exercise, but they affect the body and heart differently. Which is best for you?","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Steady-State Cardio Vs. HIIT: Which One Is Better And Why?","og_description":"Steady-state cardio and HIIT are both effective forms of exercise, but they affect the body and heart differently. Which is best for you?","og_url":"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_2064295127.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Steady-State Cardio Vs. HIIT: Which One Is Better And Why?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/"},"wordCount":1617,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/shutterstock_2064295127.jpg","keywords":["Monday Workouts","Wednesday Workouts"],"articleSection":["Cardio Workouts","HIIT Training","HIIT Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Whether your goal is to shed a few pounds or get more fit, cardiovascular exercise is a great way to accomplish either. There are two main types of cardio: steady-state and high-intensity interval training (HIIT). So which one is better for you?<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Steady-state cardio has been around for ages. It involves maintaining a moderate intensity for an extended period. This is a good option if you\u2019re new to cardio or aren\u2019t in great shape.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It\u2019s also a good choice if you have joint pain, as it puts less strain on your body than high-intensity exercise.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">HIIT, on the other hand, is the new kid on the block. It involves intervals of high-intensity exercise followed by periods of rest or low-intensity activity. HIIT is a great choice if you want to burn more calories in less time. It also torches body fat and can help improve your endurance (<\/span><a href=\"https:\/\/www.acefitness.org\/education-and-resources\/professional\/expert-articles\/5563\/steady-state-vs-interval-training-which-one-is-best-for-your-clients\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So which one is better for you? It depends on your goals and fitness level. Read on to understand why.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is A Steady-State Cardio?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Steady-state cardio is a form of <a href=\"https:\/\/betterme.world\/articles\/cardio-versus-fat-burning\/\">aerobic exercise<\/a> that is designed to maintain a consistent heart rate for an extended period. This type of exercise is beneficial because it allows your body to burn more calories while also promoting overall health and fitness.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The best way to achieve steady-state <a href=\"https:\/\/betterme.world\/articles\/cardio-fat-burning-zone ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/","url":"https:\/\/dev.betterme.world\/articles\/steady-state-cardio\/","name":"Steady-State Cardio Vs. 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