Slow and Steady: Can it Win the Race?

By David Hawkins – Physiotherapist

With the promise of delivering superior results in a fraction of the time, it is no wonder that HIIT (high intensity interval training) has become one of the most popular forms of exercise in recent times.  Indeed, HIIT seems to live up to the hype: HIIT is engaging, time-efficient, and has the potential to increase aerobic fitness and improve body composition (more muscle, less fat) in as little as 20 minutes, 3 times per week.1  

However, HIIT is not for everyone – those who are new to exercise, for the injured, the aged or for those who simply have a preference for something a little more comfortably paced, there is an alternative: Steady-state exercise.  Previously one of the more popular forms of exercise for fat loss, ‘steady-state exercise’ is performed at a light-to-moderate intensity (60-70% of your maximum heart rate, or lightly huffing and puffing) for a longer duration (usually a minimum of 30-60 minutes).  This form of exercise optimises time spent in the “fat-burning zone,” where the body uses fat as its primary source of fuel.  Simply put, the more fat that is used as fuel, the more fat that is lost from the body.  Sounds great, right?  Well hold on a second…  

Of course, there is more to consider than simply the amount of fat burned during a workout.  Over the years, steady-state exercise lost a lot of popularity to HIIT for several reasons.  Where steady-state cardio burns more fat within a session, HIIT burns more calories in an equal amount of time.  Moreover, more calories are burned while recovering from a HIIT workout compared to one performed at a steady-state – this is known as EPOC or the afterburn effect.  Since weight loss is achieved by creating an energy deficit (that is, we burn more calories than we eat or drink), HIIT may be a more effective, certainly a more time-efficient form of exercise for weight loss.  So why am I discussing the virtues of steady-state exercise? 

As mentioned earlier, HIIT is not for everyone.  Steady-state exercise is generally low to moderate in impact and tends to be well tolerated by most bodies.  The light-to-moderate intensity is often more desirable for those who are unaccustomed to exercise or for those who simply dislike getting breathless, hot and sweaty.  Steady-state exercise is generally more appropriate for pregnant women, the elderly and for those with medical conditions.  It can also be performed over several smaller bouts (of 10 minutes or more) spread across the day, so it can be a convenient option despite the relatively greater time required overall.  Finally, steady-state exercise can be used as a means to actively recover from other more physically demanding workouts, potentially reducing the risk of injury, fatigue or loss of motivation often attributable to excessive HIIT.  

Steady-state exercise should be considered both a valuable inclusion and valid form of exercise in any weight loss program.