From strengthening the heart to boosting mood, incorporating cardio into your weekly routine is essential for overall health. The NHS recommends 150 minutes of moderate intensity or 75 minutes of vigorous intensity cardio weekly.

Running vs HIIT: Key Differences

Running is a high-impact aerobic exercise involving forward movement with both feet off the ground. It can be aerobic (moderate, steady-state) or anaerobic (sprints).

HIIT (High-Intensity Interval Training) consists of short, intense workouts (under 30 minutes) alternating between high-intensity periods (80%+ maximum heart rate) and recovery periods. It can include various exercises, including running, and works both anaerobic and aerobic systems.

Benefits Comparison

HIIT Benefits:

• Time-efficient (5-30 minutes)
• Can be done anywhere with minimal equipment
• Offers exercise variety
• Higher calorie burn, including post-workout
• Improves overall fitness and strength

Running Benefits:

• Suitable for all fitness levels
• Increases bone density
• Requires minimal equipment
• Steady calorie burn
• Builds endurance
• Easy progress tracking

Disadvantages

HIIT Drawbacks:

• Higher injury risk
• Increases stress hormones
• Can be overwhelming for beginners
• Limited to 2-3 sessions weekly

Running Drawbacks:

• Potential for injury
• Weather-dependent
• Can become monotonous

Fat Loss and Heart Health

HIIT is more efficient for fat loss, burning more calories per minute than steady-state running. It also increases post-workout calorie burn for 24-48 hours.

Both improve cardiovascular health similarly, though HIIT achieves results faster. Long-term studies show similar mortality benefits, with running having better adherence rates.

Choosing Between HIIT and Running

Choose HIIT if you:

• Have limited time
• Enjoy intense workouts
• Prefer workout variety
• Want to exercise at home

Choose Running if you:

• Prefer moderate intensity
• Like tracking progress
• Enjoy outdoor exercise

You can combine both by incorporating sprint intervals into running or alternating between HIIT and steady-state running sessions throughout the week. The best choice is the one you'll stick with consistently.

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