Low-intensity steady-state cardio (LISS) is an alternative to high-intensity interval training (HIIT). It has many benefits and addresses the fact that everyone's fitness and training goals are different.
What Is LISS?
Doing LISS cardio training means that you are keeping your heart rate at a low level of intensity for an entire workout. Specifically, that means no more than 60% of your maximum heart rate for longer periods of time. It's low-impact, which means you save on wear and tear on your body, and are better prepared for higher-intensity workouts. Because your heart rate stays low for the duration of your workout, you'll primarily be burning body fat for fuel. During high-intensity training, your body is primarily burning glucose. You're burning calories during both types of workouts, but your body is using different sources to fuel itself.
Is LISS Right For Me?
Again, everyone has different training goals and levels of overall fitness. But if you're looking for exercises that help you lose fat, are trying to maintain muscle mass, are elderly, or don't have the cardiovascular endurance to do high-intensity workouts, LISS could be a good fit for you. If you prefer to burn calories in a shorter period of time, LISS might not be for you.
What Is A Typical LISS Workout?
The whole point of steady state cardio is being able to break a sweat without having to work at a higher intensity. That means LISS workouts tend to be longer and your heart rate is working at more moderate level. Experts advise starting with 30 minutes of steady state cardio and working your way up from there. You can do whatever form of exercise you prefer (jogging, walking, swimming, biking, or using an elliptical or stair-stepper) but at a pace that is at an intensity level of three or four (on a scale of 10). If you already have a workout routine in place in which you're doing three to four days of cardio and two to four days of weight training, try LISS training during one or two of the cardio days.
The Downtown Athletic Club of Amarillo will help you reach your fitness and wellness goals. The DAC is an exclusive club that focuses on wellness, personal training, group fitness and nutrition.