There are many types of cardio, and each type is not necessarily better than the other. The main goal of cardio should be to make your heart stronger and improve cardiovascular health, not burn as many calories as possible or lose weight. The following 4 types of cardio
meets different goals and can be used at other times for various purposes.
1. LISS (Low-Intensity Steady State)
This type of cardio is the least intense form. It can be done constantly for an extended amount of time. LISS cardio does not have to mean biking or swimming, but some people prefer doing it this way. This type of cardio may burn the most fat because you can do it longer than higher intensity workouts and thus burn more calories overall. Compared to HIIT, LISS will result in a lower overall heart rate and would be best suited on days when you just want to relax or recover from your last workout.
2. MICE (Medium Intensity Continuous Exercise)
MICE is similar to LISS except that it has periods of high-intensity work interspersed with LISS. This type of cardio can be done on machines, running/walking outside, or sprinting for short periods. MICE is a nice way to have some high-intensity interval training within your workout while also going at a slower pace if needed.
3. HIIT (High-Intensity Interval Training)
HIIT involves alternating between very intense exercise and low-intensity work or complete rest. This allows you to get the benefits of both LISS and MICE without needing many different exercises or types of equipment. You can simply alternate between max speed sprints and walking or jogging depending on your fitness level, what machine you are using at the gym, etc…
4. SUPERSET/STRAGGLERS/STATIONS
Supersets, stragglers, and stations are great ways to get in a more intense workout. This type of cardio includes constantly changing exercises to constantly push yourself past your limit of what you could do on any other machine or with just one exercise. This type of cardio is good for burning the most calories, but keep in mind that you don’t want to overdo it either since this can be harmful if done too much without proper rest.
Remember that all these 4 types of cardio have their place. Some people like doing certain things more than others because they enjoy them better or feel that it’s best suited for their goals. You don’t necessarily NEED all of them at once; pick out the ones you like the most and mix them in an interval-style workout. Doing all of these things is usually not practical or possible, but including some HIIT, MICE, and even LISS into your weekly routine is key to making your heart healthy and strong.
