So, the biscuits would then be fully replenished, all Netflix series through – now the festive clothes are exchanged for sporty outfits, and we go to the New Year's resolutions. But which workout is the best? Strength or endurance? We asked sports scientist Billy Franzke (viennacitybootcamp.at): "For the best results, both physically and physically, you have to combine the two," he says. We cheer because we do not have to decide anymore. Because currently two different training systems are hyped. The high-intensity HIIT (High Intensity Interval Training) workout that has overtaken all gyms over the past few years, and the low-intensity LISS (Low Intensity Steady State Training) – basically a comfortable endurance workout, but with similar great effects. These include slow jogging, walking, relaxed cycling, but also static low-pulse training such as yoga or Pilates. Important: You should take at least 45 minutes or more. The much more exhausting HIIT takes only a maximum of half an hour.
But what do these training methods do in each case? "The intensive HIIT methods such as Tabata or Freeletics are great for building muscle and fat loss, they really boost your fitness, and LISS units are the perfect complement to this, as the body learns to use energy at a much lower rate, and the energy from exercise increases from fat Bootcamp coach Franzke knows that this will improve the basic stamina. " So if you are following a weight loss goal, he recommends twice a week HIIT training twice a week and a LISS unit once or twice. B. a quick walk. "Preferably on an empty stomach, this really boosts your metabolism."
And for whom are these training variants now suitable? Basically for everyone. Sporting preferences are also a type question. However, beginners should start the power workout slowly, with few intervals, and increase from week to week. Because the body must first get used to the burden. Additional advantage of LISS: On less fit days, it is a good option to still be active in sports.
Watch out for the food
One thing you should not forget in a fit lifestyle – and here are the sweet Kekserl come into play: "Regardless of which training method you choose: If you want to reduce fat, the diet plays a major role, because the body fat content is reduced only then if you consume more calories over a longer period of time than you take in. The training may take an hour or so, but what happens in the remaining 23 hours actually requires discipline, "stresses Billy Franzke.
HIIT (High Intensity Interval Training)
Energetic strength endurance training
What is HIIT? This is the constant change between short, very high load intervals and breaks. The former can be both power-oriented and perseverance-focused. The intervals last between 20 and 60 seconds, each one goes to the limit of personal performance. Training example. One of the most well-known HIIT methods is the Tabata training: 8 times 20 seconds high load with 10 seconds break alternated – a training interval lasts 4 minutes. In Wingate training, 30 seconds of intense exercise alternate with 4 minutes of less intense exercise with 4 to 6 repetitions. Other HIIT trainings are Freeletics or Crossfit. Typical exercises are z. B. Squats, push-up, jumping jack, Burpees. How often? One to two times a week is enough. Since training is so exhausting at this intensity, it should not be on the program every day. The body needs time to recover. Effect. Improvement of short-term endurance, strength and muscle building. Benefits: The so-called afterburning effect ensures that calories are burned between workouts – even during sleep. The reason: A very intense workout creates an oxygen deficit, which must be refilled after training, which requires energy. Study: Researchers have discovered that three units a week have an anti-aging effect on those genes responsible for muscle growth – so it's almost a fountain of youth for the muck. For whom? Basically suitable for every healthy person. However, newcomers to the sport should start slowly, gradually increasing the number of repetitions. The body first has to get used to the intense strain, the regeneration time is even longer.
LISS (Low Intensity Steady State Training)
Leisurely jogging, walking, biking or swimming
What is LISS? An endurance training with consistent, low intensity. These include sports such as running, walking, cycling, swimming or cross-country skiing. The load duration varies between 30 and 120 minutes. Ideal is a load in the range of 60 to 80 percent of the maximum heart rate. This trains basic stamina and helps reduce stress hormones. Training example. Slow jogging for 45 minutes, so you can talk. Yoga or Pilates count by the static load also to LISS. How often? One to two times a week in addition to muscle training. And if you have a lot of stress, expert Franzke recommends a 30-minute quick walk before breakfast, right in the morning. Effect. By training basic stamina, you also benefit from strength training. You can do the exercises better and more effectively. Since the units usually last longer, you consume the same amount of calories as a short, intense workout. There is also a high relaxation factor. And: Training at a lower pulse increases the oxygen supply. This promotes fat burning. Advantages: The lower intensity means less stress for the body and thus a shorter regeneration time. In addition, this training is ideal for reducing stress hormones. Due to the low load, LISS units can be run longer and repeated more often. So the muscles are consistently required, the joints but at the same time spared. And last but not least, it's easier to stay tuned if training is not always challenging and your sore muscles are not too bad. For whom? Perfect for beginners, as you can increase the stamina slowly, at your own pace. For professionals an important addition.