Is High Intensity Interval Training (HIIT) better than long cardio?

Question

Is High Intensity Interval Training (HIIT) better than long cardio?

Answer 1

To me it certainly is but then I'm a track coach and I want people I train to run at competitive speeds over the distance of choice. To do that we need to set a pace and attempt to avoid running slower than that pace. In other words high intensity then rest, recover and go again. I trained like this thirty years ago for the 800 and ran at 1min 50 and better. Now I train both middle distance and cross-country runners the same way.

The difference is to do with the energy systems that we are training. I start with the ATP, PC system - good for up to 13 sec of power. My youngest runners are good for 2 to 3 sec of power, they need to improve. That involves 15 to 20 sec of work with a 3 min break. 3 sets then a 5 min break with re-hydration and sugar. Then we go to 50 M sprints with a walk back and so on. For cross country and longer we start with 200M sprints and restart on the pulse recovery. Doesn't take long to eliminate the breaks altogether. Then you start on the sprint work again to increase the 200M times.

LSD has it's place if you have the time for it and are simply after recreational exercise. I used it myself as a warm down.

Answer 2

It depends on your goals. Many studies have shown that HIIT improves lactate recovery times, and if you reduce rest periods it will be almost as a effective an aerobic exercise. it will definitely improve speed endurance and power. As well as aerobic power. If you are short on time, it is much better. Continuous training on the other hand will burn more calories, much more. It will also give you greater aerobic endurance. There about equaly as effective, depending on goals of course.