Synergy PT

Your BODY can stand anything. It's your MIND
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This or that?

Two of the training protocols you will hear often discussed in the aerobic portion of program design are long steady distance (L*D) and high intensity interval training (HIIT) Both have a place in a well balanced plan and should go hand in hand with each other.
L*D is lower intensity (65-75% max h.r.) exercise with less impact on your joints For this reason this training protocol can be used more frequently. It helps your heart deliver more oxygen to the working muscles and allows you to perform the activity for longer periods of time at the same approximate level of difficulty.

HIIT (heart rate 75%+ of max), on the other hand, helps develop your aerobic power and your ability to sustain higher heart rates for longer.

High intensity interval training has really increased over the last 10 years as a more widely accepted training protocol for more than the competitive athlete. So is no pain, no gain really true?

HIIT can be defined as performing your cardio workout in bouts as hard as an athlete can manage The goal is to complete the task as fast as possible with perfect technique and minimal rest in between.

L*D is a less intense form of training which involves completing endurance activities at a lower intensity (65-75% max) for a longer period of time. It is known to improve ones ability to transport oxygen and nutrients to your muscles, and teaches your body how to use fat as energy. making it more economical in burning this fuel. This will allow you to train for much longer periods of time. L*D develops aerobic and muscular endurance.
Bigger gains in less time sounds great, but is this really the case? The short answer is not exactly. Research suggests a mixture of both HIIT and L*D are the keys to gaining fitness and heightening performance.

L*D can put the body into a steady state when the same pace is maintained throughout. The body adjusts itself to the intensity/speed it is performing and will try to conserve energy in order to keep going for as long as possible. With interval training the steady state is avoided as the intensity is continually adjusted.

Interval training is particularly good for people who are limited on time, discipline, or who are just starting out. The nature of interval training, whether its high, medium, or low intensity is that the period of working activity is small. This allows for easier digestion of the training.

The problem is that for interval training to be effective, the intensity needs to be high, typically reaching the maximum of the participants ability to perform. Unlike L*D where you can switch on and off and cruise, HIIT needs mental focus and drive.
An advantage of low intensity cardiovascular training is that the body will have an increase in glucose sensitivity. This means any ingested calories will more likely be stored as glycogen rather than becoming fat. Glycogen is the energy source used when conducting exercise, particularly anaerobic exercising.
HIIT protocols are time efficient, but are not superior to conventional exercise training (L*D). HIIT (particularly very high intensity efforts) are less enjoyable than steady state.

Both methods have their place in a solid training regime. Both have pros and cons but ideally have a place in your plan.