Posted on July 29, 2016 by Jenny Cromack
I get many questions from clients asking which method of training is best for them to do when considering interval vs steady state cardio. My first question to them in response to this, is what are your specific goals? Before I cover some of the research into these training methods here are some considerations to help you decide:
Firstly, if you are training for a specific event ask yourself: What does the event entail? If it is a long distance endurance event then it would be wise to include some longer steady state sessions to replicate these demands.
Secondly, under what conditions do you work best at? If you are someone that will start a long run and ease off or give up early through either boredom or fatigue then maybe more shorter interval sessions within your training program would be best to make sure you get the most out of your training.
Thirdly, what is your training availability like? If you have very minimal time to train and feel you would get more benefit from more shorter sessions throughout your training week then maybe that is a good starting point.
So which is scientifically best?
Both protocols have been present in our industry for a long time and both appear to provide similar benefits on our cardiovascular fitness in terms of VO2 max, and improve our ability to supply and use maximal oxygen to our working muscles for prolonged periods of time. Both steady state and high intensity interval training also were able to control resting insulin levels compared to no training. The high intensity interval training protocols however appear to have a slightly higher effect upon these insulin levels which would be more beneficial for addressing issues with insulin sensitivity.
Interestingly, studies have also shown that high intensity interval sessions actually result in decreased total and abdominal fat levels. This would be perfect for someone looking to shed those unwanted pounds and controlling our body composition. A trend is also suggests that those who engage in high intensity interval training actually gain lean mass whereas steady state trainers tend to lose lean mass. Therefore interval training may be perfect for competitive athletes performing sports that require adequate levels of muscularity, or individuals looking to maintain muscle mass whilst dropping body fat specifically.
Conclusion
Both methods of training are feasible ways of training, and achieving the health and fitness goals we all often strive for. According to research high intensity interval training does have some extended benefits so is clearly a great addition to any training program for maximal results. The final decision should lie with what suits you best in terms of a) your specific goals/events, b) personal preference and c) lifestyle. The best way is to construct a training plan that includes a good balance between the two protocols.