LISS vs. HIIT During Keto?

[driven1]

Hi all,

I'm seeking your opinions about the best type of cardio to do on a CKD... Low intensity steady state or HIIT? Can the two types be combined?

Thanks!

[Atavis]

Both.

HIIT works very well for depleting muscle glycogen.

LISS has will burn calories with less risk of lean mass loss.

[ItalWHOP]

http://forum.bodybuilding.com/showth...highlight=HIIT

The debate done not too long ago.

My last post in that debate, for reference:

Originally Posted by ItalWHOP

http://www.xiser.com/store/pdf/Hormonal_Weight_Loss.pdf

"
Interestingly, the scenario above describes the type of exercise sprinters use in their training. It is important to point out the rise in cortisol many people fear is only a problem when it is unopposed by growth hormone and testosterone3-6. Hormones do not work in isolation, and like people they will behave differently depending on the social environment they find themselves in. When cortisol is ?socializing? with testosterone and growth hormone, its muscle breakdown is blocked, fat storing at the belly is reversed, and the three synergistically enhance fat burning 3-6. Attempting to blunt the cortisol response to high intensity exercise is counterproductive for fat burning and not necessary in the context of growth hormones 7-10. Long duration and lower intensity cardiovascular exercise is more the problem because it causes cortisol to rise unopposed by the growth promoting hormones. This may explain why standard aerobic prescriptions are not as effective for optimal body composition and why marathon runners exhibit frail bodies devoid of muscle 14-17, 20. Duration of exercise and not the intensity is the most salient issue in regards to cortisol 21."

StoneCold's response on this:

Originally Posted by Stonecoldtruth

Ah! The ever popular debate. I have a wide range of thoughts on this matter, but here is what it comes down to. I believe that if you are lifting with enough intensity by the time you near your carbup you will NOT have enough glycogen stores for HIIT. However, HIIT shortly following a carbup is a great idea. Moreover, many people do not recover as quickly in the abscence of carbs.

LISS is a great way to target the fat stores specifically, which is why I tend to focus in that regards. Moreover, fasted LISS with BCAA supplementation is probably IMO the best keto cardio..

In the end, just do your cardio.




Hi Val!

Tabata Intervals are one of my favorite things to do as a way to zap the remaining glycogen stores! Once fat adapted in Keto my overall performance actually increased in relation to endurance, but in relation to sprints my capacity was very slightly diminished.

Originally Posted by Stonecoldtruth

You are really nitpicking the cardio angle, but I'll play along.

HIIT has been shown to increase exercise and resting energy expenditure in a greater manner than low intensity steady state cardio (Hunter et al 1998). Moreover, despite having a lower percentage of calories from fat, the total fat calories burned were greater (Tremblay, 1994). There is also some ancedotal feedback suggesting that HIIT will work fast twitch muscle fibers in a manner that 'should' translate to more explosive power in lifting. One thing that MANY people miss is that unless you are hitting 90% of your V02 max, you are not performing

However, LISS has it's place as well. LISS cardio allows you to train for extended periods of time while not negatively effecting recovery. Moreover, you allow your body to hit a zone where the majority of your calories burned are coming from stored and dietary fat, which is one of our main goals while on a low carb diet.

That all being said, if you've reached a sticking point in your low carb journey. HIIT may be a great way to bust through a plateau. However, I do not feel it necessary for success.

Again, I say, just do your cardio

[ItalWHOP]

I would go further to say this:

Cardio after lifting: LISS
Cardio on a non lifting day: HIIT
Cardio after carb up: HIIT
Cardio over 20 - 30 minutes: LISS

Both types (HIIT, LISS) have their places in a regimen. LISS will, generally, not impact recovery too much and is generally "easier" to perform. Hence, LISS can be used more often in a regimen....


/2 cents

[driven1]

This is great info... thanks!

[RU4A69]

LISS is far superior

[ItalWHOP]

Originally Posted by RU4A69

LISS is far superior

I certainly think your goals dictate which is better.