Steady State Cardio Vs. HIIT For The 50+ Population

Staying fit and active is crucial for all age groups, but it becomes more challenging as we age. For the fifty-plus population, maintaining cardiovascular health is essential for overall health and preventing age-related diseases. 

​Two popular forms of cardio exercise are steady-state cardio and high-intensity interval training (HIIT). While both benefit overall fitness, they have unique benefits and drawbacks, especially for older adults. Choosing the right type and amount of cardio exercise can be daunting. Understanding the differences between steady-state cardio and HIIT is essential to decide how often and which type you should do to suit your body and fitness goals.

What Is Steady State Cardio?

​Steady-state cardio, also known as continuous exercise, is a form of cardiovascular exercise performed at a constant, moderate intensity for a prolonged period. It involves maintaining a steady pace for a designated time, typically 30 minutes to an hour. Examples of steady-state cardio include running, cycling, swimming, and brisk walking.

Steady-state cardio increases heart rate, breathing rate, and blood flow to the muscles, improving cardiovascular fitness. It helps to burn calories and fat, contributing to weight loss and overall health. It is also low-impact, making it suitable for those with joint pain or limited mobility.

Although steady-state cardio provides many benefits, it can become repetitive, leading to boredom and a lack of motivation. Nonetheless, it remains a popular form of exercise for those looking to improve their cardiovascular health, lose weight and maintain their fitness levels.

What Are the Benefits of Steady State Cardio?

One of the critical benefits of steady-state cardio is improved cardiovascular health. Regular cardio exercise helps strengthen your heart and lungs, which reduces the risk of developing heart disease and other cardiovascular conditions. Steady-state cardio is particularly effective at improving cardiovascular health because it allows your heart to work consistently for an extended period, which can help improve its overall function. As your heart strengthens, your blood pressure and cholesterol levels will benefit, and the blood flow will increase.

Another critical benefit of continuous cardio exercise for the 50+ population is weight loss. Maintaining a moderate intensity for a prolonged period forces your body to use stored fat as fuel. Over time, this can lead to reduced body fat and improved overall body composition.

Steady-state cardio also has mental health benefits. Regular exercise has been shown to reduce stress and anxiety, improve mood, and boost cognitive function. Steady-state cardio, in particular, can help promote relaxation and reduce feelings of tension and anxiety. This is because the repetitive nature of it can be meditative and help quiet the mind.

You can improve your overall endurance and stamina by training your body to hold a consistent pace for extended periods. This can be particularly beneficial for athletes who need to maintain their energy levels over long periods.

Including steady-state cardio in your weekly exercise routine is a great way to improve overall health and well-being and increase longevity.
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Werner, C. M., Hecksteden, A., Morsch, A., Zundler, J., Wegmann, M., Kratzsch, J., Thiery, J., Hohl, M., Bittenbring, J. T., Neumann, F., Böhm, M., Meyer, T., & Laufs, U. (2019). Differential effects of endurance, interval, and resistance training on telomerase activity and telomere length in a randomized, controlled study. European Heart Journal, 40(1), 34-46. https://doi.org/10.1093/eurheartj/ehy585

What Is HIIT?

HIIT, also known as High-Intensity Interval Training, is a form of cardio exercise that involves short, intense bursts of activity alternated with periods of rest or low-intensity activity. Unlike steady-state cardio, where you maintain a consistent pace throughout the workout, HIIT workouts are designed to push your body to the max in short bursts of intense activity. 

HIIT cardio can be done with various exercises, including running, cycling, or bodyweight movements. It can be tailored to all fitness levels. The high-intensity intervals challenge your cardiovascular system and burn a significant number of calories quickly, making it an extremely efficient way to improve your fitness and burn fat.

What Are the Benefits of HIIT?

There are several benefits to practicing HIIT regularly, including increased cardiovascular health, improved fitness levels, and weight loss.

One of the primary benefits of HIIT is its ability to improve cardiovascular health. When you engage in high-intensity exercise, your heart rate increases, which can help improve your cardiovascular system's efficiency. This, in turn, can lower your risk of heart disease and stroke. Additionally, HIIT has been shown to help lower blood pressure and improve cholesterol levels, which are both significant risk factors for heart disease.

Regarding fitness levels, HIIT is incredibly effective at improving overall endurance and stamina. By pushing yourself to the max during intense periods of activity, you are challenging your body to work harder and adapt to new intensity levels. Over time, this can lead to significant improvements in cardiovascular fitness and increased muscular endurance and strength.

Another benefit of HIIT is its ability to aid in weight loss. During the high-intensity activity, your body burns a significant amount of calories in a short amount of time. Research has shown that HIIT can be more effective for weight loss than steady-state cardio because it increases your metabolism and burns calories even after your workout is complete. Plus, because HIIT workouts are typically shorter than steady-state cardio workouts, they can be more efficient for those with limited exercise time.

Finally, one of the best benefits of HIIT is that it can be easily customized to meet your individual needs and fitness goals. Whether you are a beginner or an experienced athlete, there are countless variations of HIIT workouts that can be tailored to your fitness level and desired outcomes. And because HIIT can be done with virtually any type of exercise, from running to cycling to bodyweight exercises, it can be a fun and engaging way to get in shape and stay motivated over time.

Which Cardio Is Better for Fat Loss? 

Both HIIT and steady cardio are essential for fat loss for the 50+ population for different reasons. Even though comparing the benefits might suggest that they are interchangeable, they're not. 

HIIT (High-Intensity Interval Training) helps individuals burn calories by increasing their heart rate and oxygen consumption. It is beneficial for fat loss because it has been shown to increase metabolic rate, allowing individuals to burn more calories throughout the day. 

On the other hand, steady cardio helps individuals burn calories through sustained activity over a more extended period. Steady cardio is vital not only for fat loss for 50+ people but also helps improve cardiovascular health, which is essential as individuals age. 

Additionally, steady cardio helps build endurance, improving overall physical fitness and making other activities more accessible. HIIT and steady cardio have unique benefits, but incorporating both types of exercise can help maximize fat loss and overall health in the population over 50.

How much cardio training should you do over 50? 

The amount of HIIT and steady cardio training an individual should do depends on their fitness level, goals, and overall health. Generally, the CDC recommends that individuals engage in at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week. 

This can be broken down into two to three sessions of HIIT and two to three sessions of steady cardio per week, with rest days in between. However, it's important to note that beginners should start with lower intensities and durations and gradually increase over time to avoid injury and strain. 

It's also important to listen to your body and adjust the frequency and duration of cardio training based on individual needs and limitations. Always consult with a healthcare professional before starting any new exercise regimen.

So, to give you an example, you could do 3x 20 min HIIT sessions and either 2x 45 min or 3x30 min steady cardio sessions per week. Also, don't forget about strength training either, another crucial exercise for the aging population.
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Examples of Steady State and HIIT Training

Let's look at what you can do for each cardio training type.

Examples of steady-state cardio sessions:

• Brisk walking: This is a low-impact, simple exercise that can be done indoors or outdoors. You can start by steadily walking for 20-30 minutes, gradually increasing your time and speed.
• Cycling: Cycling is a great, low-impact exercise that can be done on a stationary bike or outdoors. You can start with 20-30 minutes of cycling at a moderate pace, gradually increasing your time and resistance.
• Swimming: Swimming is another low-impact exercise that is easy on the joints. You can start with 20-30 minutes of swimming at a steady pace, gradually building up your time and intensity.
• Elliptical training: This is a low-impact form of exercise that provides a full-body workout. You can start with 20-30 minutes of elliptical training at a moderate pace, gradually increasing your time and resistance.
• Rowing: Rowing is a great full-body workout that can be done on a machine or the water. You can start with 20-30 minutes of rowing at a moderate pace, gradually increasing your time and intensity.

Remember, the key is to start at a comfortable pace and gradually increase your time and intensity as your fitness level improves.

Examples of HIIT sessions:

• Sprint intervals: Sprint intervals can be done on a track, treadmill, or outdoors. Start with a warm-up jog and then sprint for 30 seconds, followed by a 90-second recovery period. Repeat this cycle for 10-15 minutes.
• Jump rope: Jump rope is an excellent HIIT exercise requiring minimal equipment. Jump for 30 seconds, followed by a 30-second rest period. Repeat this cycle for 10-15 minutes. Remember, impact exercises are generally only recommended for the aging population if their body is already conditioned to them, so ask for a coach's advice before introducing jumping into your training.
• HIIT cycling: This can be done on a stationary bike or outdoors. Start with a warm-up, then cycle at a high intensity for 30 seconds, followed by a 90-second recovery period. Repeat this cycle for 10-15 minutes.
• Rowing Machine: Start with a warm-up, then row at a high intensity for 30 seconds followed by a 60-second  to 90-second recovery period. Repeat this cycle for up to 10-15 minutes.
• Mountain Climbers: While the move sounds simple, mountain climbers exercise almost the entire body and raise your heart rate. Get into a plank position, making sure to distribute your weight evenly between your hands and your toes. Pull your right knee into your chest as far as you can. Switch legs, pulling one knee out and bringing the other knee in. Keep your hips down and run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change. Perform this movement for 30-seconds followed by a 60-second rest break and repeat for 5 sets.
  

Remember, the key to HIIT is to push yourself to your maximum effort during the high-intensity intervals, followed by a brief recovery period. As your fitness level improves, you can increase the duration and intensity of your HIIT sessions.

Conclusion

​In conclusion, both steady-state cardio and HIIT have their benefits for the 50+ population. While steady-state cardio may be easier on the joints and provide a lower risk of injury, HIIT offers a more efficient workout and can improve cardiovascular health in a shorter amount of time. 

Ultimately, choosing the suitable form of exercise should be based on individual needs and goals. It is essential to consult a healthcare provider or a certified personal trainer to determine the best workout plan for the 50+ population.