INTERVAL TRAINING VS. STEADY STATE CARDIO.
When it comes to improving health and fitness, cardiovascular exercise is often at the top of the list. It strengthens your heart and lungs, boosts your endurance, helps with weight management, and supports mental wellbeing. But when people start a program, one of the first questions they often ask is:
“ Should I do interval training or steady state cardio ? ”
Both approaches have valuable benefits. The key is understanding the differences so you can choose the method or combination that works best for your body, lifestyle, and goals. At JY Exercise Physiology, I regularly guide clients through this decision, tailoring programs to ensure safe and effective results.
Let’s break down each style of training, its pros and cons, and how to know what’s right for you.
What is Steady State Cardio ?
Steady-state cardio means exercising at a continuous, moderate intensity for an extended time, typically 20 to 60 minutes. During steady-state exercise, your heart rate stays relatively constant at around 50–70% of your maximum heart rate.
Examples of Steady State Cardio:
Brisk walking
Jogging or running at a comfortable pace
Cycling on the road or stationary bike
Swimming laps
Rowing at a steady rhythm
Benefits of Steady State Cardio
Builds cardiovascular endurance: improves the ability of your heart and lungs to deliver oxygen.
Gentle on the joints and muscles: lower risk of injury when performed correctly.
Suitable for beginners and older adults: easy to start and sustain.
Mental health boost: longer sessions can be meditative and stress-relieving.
Supports fat metabolism: training at moderate intensity encourages the body to use fat as a fuel source.
Potential Limitations
Time commitment: you generally need longer sessions for noticeable fitness gains.
Plateaus: over time, your body adapts, and progress may slow unless intensity or duration increases.
Less functional for strength or agility: doesn’t directly build speed, power, or explosive movements.
What is Interval Training ?
Interval training alternates between short bursts of high-intensity exercise and periods of rest or active recovery. One of the most popular formats is High-Intensity Interval Training (HIIT), but intervals can also be moderate-to-high intensity depending on the individual.
For example:
Sprint for 30 seconds → walk for 90 seconds → repeat for 15–20 minutes.
Benefits of Interval Training
Time efficient: you can achieve significant fitness benefits in as little as 15–30 minutes.
Boosts aerobic and anaerobic fitness: trains both endurance and your body’s ability to handle short bursts of effort.
Increases calorie burn: creates an “afterburn effect” excess post-exercise oxygen consumption where your body continues burning calories after the session.
Improves functional capacity: enhances speed, agility, and power, which are valuable for sport and physically demanding jobs.
Adaptable: can be done with running, cycling, bodyweight exercises, or even swimming.
Potential Limitations
Higher injury risk: due to the intensity, there’s greater demand on muscles, joints, and cardiovascular system.
Not suitable for everyone: individuals with certain health conditions or injuries may need modifications.
Requires proper technique and supervision: to avoid overtraining or aggravating existing issues.
Interval vs. Steady State: Which is Best ?
The truth is, neither is better overall. The most effective method depends on your:
Goals: fitness, weight loss, rehabilitation, or performance.
Health status: current injuries, cardiovascular risk factors, or chronic conditions.
Experience level: whether you’re new to exercise or have years of training.
Lifestyle and preferences: the type of exercise you enjoy and can stick to consistently.
If Your Goal is General Health and Fitness
Steady-state cardio is a great foundation. It strengthens the cardiovascular system, improves endurance, and supports weight management when combined with strength training and healthy nutrition.
If Your Goal is Fat Loss or Time Efficiency
Interval training may be the better option, as it burns calories quickly and improves metabolism. However, it should be combined with recovery strategies to avoid overuse injuries.
If You’re Rehabilitating from an Injury or Managing a Chronic Condition
Steady-state cardio is usually safer and more sustainable. Intervals can be introduced gradually, under professional guidance, once a foundation of fitness and movement control is established.
If You’re Training for Sport or High-Performance Demands
A combination of both is ideal. Steady-state cardio builds endurance for longer activities, while interval training develops the explosive power, speed, and agility needed for competition.
Why a Combination is Often Best
In practice, the most effective programs blend both methods. For example:
2–3 days per week of steady-state cardio (walking, cycling, or swimming).
1–2 days per week of interval training (sprints, circuits, or HIIT).
This approach balances the benefits of endurance, calorie burn, and strength while minimising injury risk.
How an Exercise Physiologist Can Help
At JY Exercise Physiology, I take into account your:
Current fitness level
Medical history
Work and lifestyle demands
Personal goals
From there, we design a tailored program that may include steady-state cardio, interval training, or a mix of both. Importantly, your program is tracked and updated through PhysiApp, ensuring your progress is measured and exercises are safely progressed at the right time.
Whether you’re recovering from injury, living with a chronic health condition, or simply looking to improve your fitness, our goal is to help you exercise safely, effectively, and with confidence.
Key Takeaways
Steady state cardio: Great for building endurance, safe for beginners, and beneficial for long-term health.
Interval training: Excellent for fat loss, time efficiency, and improving strength, speed, and cardiovascular capacity.
Best choice: Depends on your goals, health, and personal preferences.
Most effective plan: A combination of both, tailored to your needs, with progression guided by an exercise professional.
Let’s Start Now
There’s no one-size-fits-all answer to the interval vs. steady-state debate. What matters most is choosing the type of exercise you enjoy, can stay consistent with, and that aligns with your health and fitness goals.
If you’re unsure where to start, book an appointment with JY Exercise Physiology. We’ll create a personalised plan that balances steady-state cardio and interval training to help you achieve safe, lasting results.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now to discuss how I can facilitate your needs.
Feel free to explore our other blogs to learn more and gain additional insights.
Call +61 421 967 711
