High Intensity Interval Training vs. Steady State Exercise

The difference between high intensity interval workouts and steady state exercise

   There are some solid differences between steady state exercise which utilizes the aerobic system and high intensity interval work which utilizes the anaerobic and also the phosphegen system in the body. Steady state aerobic exercise is that which lasts 30-40 minutes or longer and is an efficient way to burn fat as well as glycogen (taken from carbohydrates). It is best used to train for endurance events however can lead to less muscle mass and a decrease in ability to maintain high intensity for longer periods. It can also lead to better fat burning.

   High intensity exercise, however, like HIIT workouts; circuit workouts and strength workouts have their place as well. They use the anaerobic system which doesn't use oxygen so the workouts in this metabolic system cannot last very long however they do the plus side of burning more calories in a quicker amount of time and can lead to more muscle mass, more powerful movements and an increase in lean muscle mass. 

   Steady state exercise, as I said, is good for endurance events. As a distance athlete I use the aerobic system almost exclusively therefore burning fat as well as carbohydrates for fuel. Steady state exercise can also be good for those that are more unfit, overweight or haven't the cardiovascular fitness yet for high intensity exercise. It can lead to better program adherence as the beginning exerciser is not overwhelmed by how difficult the exercise intensity is for them to maintain. 

So the overall take on this is that if you are a more fit individual; training for a shorter athletic event and have the cardio to handle the higher intensity you should definitely incorporate this into your exercise program. If you are still building healthy habits and working on your fitness steady state is better until you feel ready to pursue the more intense workouts. Also if you are training for an endurance event some speed work may be a good way to add some power to your running, swimming, biking but the main part of your workout should be low to medium intensity working on distance primarily. 

There are many arguments for and against this. This is just my ideas about it. Working for years with both fit and less fit clients I know that program adherence is ultimately the most important goal of a trainer or coach. You want the person to feel comfortable with their level and use it to instill daily and weekly habits before you throw in the speed workouts/ HIIT workouts or more advanced strength workouts. As someone once said to me "A trainer's primary goal is to put themselves out of business. The client should be able to take what I teach them and go on their own into their own personal health journey without assistance. The habits should be ingrained enough, the form naturally correct and the cardio fitness improving day by day." 

Hamstring flexibility and back pain

Every trainer knows that hamstring flexibility is sorely lacking. The main reason for this is that people sit a lot--at work, at home, in their cars--and so that tends to shorten and tighten up the hamstrings as they are not getting a chance to stretch out. The importance of hamstring flexibility is enormous. When the hamstrings are really tight they create shearing forces on the lower back, effectively pulling it down to the tight hams and causing lower back pain.

80% of Americans have lower back pain. I think if people took the time every day to do some simple hamstring stretches it would greatly improve the back pain or prevent it from becoming  a problem.

Some great stretches for the hamstrings:

1. Lay down flat and lift one leg up, as straight as you can without locking the knees. Hold your hands either above or below the knee joint (we never want to hold on the knee joint itself) and pull the leg towards your head until you feel that little pulling sensation. Hold for a count of 20 seconds or so and then lower and do the other leg.

2. PNF stretching or assisted stretching. With this the trainer stands at your feet while you lay down and has you press your heel into their stomach area as hard as you can, tensing the muscle. The trainer counts to about 20 then asks you to relax the muscle and gently pushes the leg towards you. Then it is done a second time. The myotatic stretch reflex causes the muscle to contract when it is lengthened too quickly. With PNF (proprioceptive neuromuscular facilitation) you can bypass the stretch reflex which then uses the Golgi tendon organ to the muscle is allowed to lengthen and relax.

3. Standing hamstring stretch: With one foot flat on the floor raise the other foot to a bit higher surface and bring the body gradually into the leg until you feel the stretch.

4. Using bands:  You can use bands to put over the foot when the leg is lifted to help you gently lengthen the muscle a bit more. You can do it until you feel that stretch then hold for a period of 10-20 seconds. Do the other leg.

5. Another way to do PNF stretching by yourself is laying down about a couple feet from a wall so you can put your leg at a 45 degree angle and press your heel into the wall. Have a band around your foot that is on the wall.  Contract the leg muscles in that leg and hold for about 20 seconds then take the band and bring your straight leg towards your head until you feel the slight pull of the stretch. Do this a second time and see if you can get your leg a little closer towards your head.

6. Self Myofascial Release: Using a foam roller or, for more intensity, a small firm ball such as a lacrosse ball, press whatever body part you are trying to relax into the foam roller. Roll slowly back and forth over the pressure point. When you find the crunchy part you want to hold for about 20 seconds or so.  Foam rolling is very effective pre or post workout. It can be used to help with tightness in everything from glutes to hamstrings, calves, quads and even your back and shoulders.

Here is a video about Myofascial Release techniques:

Hamstring flexibility helps the body in all different ways. Muscle imbalances between the quadruceps (front thighs) and the hamstrings (rear thighs) can make it difficult to bend over, can hinder sports activities such as running, and create pain throughout the posterior chain of the body.


Stretch every day! And every now and then, if you have a desk job, get up and walk around and perhaps do a standing hamstring stretch to keep those muscles limber.

Until next time!!!