Strength Training vs. HIIT
With the rise of High-Intensity Interval Training (HIIT) and the long-standing benefits of strength training, many fitness enthusiasts wonder which workout style is best for them. Both types of exercise provide incredible benefits, but each serves a different purpose in your fitness routine. Let’s break down the pros and cons of each to help you decide how to balance them effectively.
What is HIIT?
HIIT, or High-Intensity Interval Training, is designed to get your heart rate up quickly through short bursts of intense effort, followed by brief recovery periods. It’s a popular way to maximize calorie burn, increase aerobic capacity (VO2 max), and improve cardiovascular health in a shorter amount of time.
A typical HIIT workout includes 30-40 minutes of fast-paced exercise with minimal rest breaks, and often incorporates bodyweight exercises or lightweight resistance. The goal is to push yourself to the limit, which is why HIIT is known for giving people that "I just got my butt kicked" feeling!
Example Circuit:
3 rounds of 10 devil presses
200-meter run
10 weighted sit-ups
HIIT workouts are excellent for building endurance and burning fat, but they should be limited to 2-3 sessions per week with 48-72 hours of rest between each session to allow for recovery. Overdoing it can lead to burnout or injury, so it's important to balance these sessions with lighter activities like yoga or walking.
Benefits of HIIT Workouts
Increases cardiovascular endurance and VO2 max
Burns calories fast
Efficient for people short on time
Improves aerobic capacity
However, overuse of HIIT without adequate rest can lead to muscle fatigue and reduced performance, which is where strength training comes in.
Why Strength Training is Just as Important
Strength training focuses on building and maintaining muscle mass by using resistance tools like barbells, kettlebells, and dumbbells, or simply your own body weight. It’s essential for improving muscle strength, joint stability, and overall functional fitness.
To effectively build strength, you’ll want to work in sets of 3-6 reps, using 80-93% of your max intensity. Start with lighter weights to warm up and gradually increase the load until you can’t perform more than 3-6 reps with good form. If you're doing bodyweight exercises, focus on slow, controlled movements and hold positions to increase difficulty.
Example Strength Training Routine:
Push day (e.g., squats, shoulder presses, push-ups)
Pull day (e.g., rows, pull-ups, deadlifts)
All-leg day or an upper-body focused day
Strength training is key to preventing injury, especially as we age, by maintaining muscle integrity, improving posture, and helping with daily tasks. Aim for 2-3 strength training sessions per week, focusing on different muscle groups.
Benefits of Strength Training
Improves muscle strength and joint stability
Helps with injury prevention and posture
Boosts metabolism and supports fat loss
Enhances functional fitness for daily activities
Strength training is recommended for all ages, with bodyweight exercises being ideal for children and light to moderate weights for older adults (70+). It’s a vital part of any well-rounded fitness routine.
Balancing HIIT and Strength Training for Optimal Results
The key to a well-rounded fitness plan is balancing both HIIT and strength training throughout the week. Incorporating 2-3 HIIT workouts with 2-3 strength training sessions, plus rest days, ensures that you're building both cardiovascular endurance and muscle strength.
Recovery is just as important as your workouts. Make sure to stay hydrated and refuel with protein within 30 minutes of finishing a HIIT or strength session. For optimal recovery, take 1-2 days off each week or engage in lighter activities like yoga, walking, or swimming.
Conclusion
Both HIIT and strength training have incredible benefits, and combining them throughout your week will help you achieve optimal fitness and prevent injury. Want to learn more about how to customize a workout plan that fits your lifestyle? Contact our team by emailing info@athleticedgept.com, call/text us here , or book an appointment online here.
