Have you come across the phrase “LISS cardio” and thought to yourself, “Oh no — not another exercise acronym”? You are not the only person who is confused by all of the acronyms that are associated with different types of exercises. Fortunately, the notion of LISS cardio workout can be understood with relative ease. The phrase “low-intensity steady-state” is what the abbreviation stands for.
You’ll get a comprehensive overview of what low-intensity steady-state (LISS) cardio is, as well as its advantages and disadvantages, so that you can determine for yourself whether or not it’s the correct choice for you.
What Exactly Is Meant By The Term LISS Cardio?
LISS, which stands for low-intensity steady-state, is a form of cardiovascular exercise in which you perform aerobic activity at a level of effort that ranges from low to moderate for a continuous and typically extended period of time.
A low-intensity steady state (LISS) workout is a form of exercise that has been used for many years despite the fact that the name to define it is relatively recent. It might also be familiar to you as:
- Workouts at a low-intensity exercise.
- Steady-state training (sst)
- Continuous cardiovascular exercise
- Training for long, slow distances (LSD).
It is the polar opposite of high-intensity interval training (HIIT), which consists of alternating short bursts of intense activity with low-intensity recovery intervals. HIIT has been shown to be effective in reducing body fat and improving cardiovascular health.
When you are performing HIIT, your heart rate will typically be between 80 and 95 percent of your maximal heart rate during the high-intensity intervals, and it will be between 40 and 50 percent during the low-intensity intervals.
LISS is most commonly connected with cardiovascular activities such as jogging, cycling, brisk walking, swimming, and other sports that call for prolonged bouts of low-intensity exercise.
The American Council on Exercise points out that even if steady-state training is an efficient strategy to burn calories and train your aerobic system, it also requires more time to acquire results. Despite the fact that steady-state training is effective, it takes more time to see results.
It has been argued that high-intensity interval training (HIIT) is superior to cardio performed at a constant state. However, despite the fact that each approach possesses both positives and negatives, it does not appear that one is superior to the other.
In point of fact, one study discovered that performing very high-intensity training did not offer any significant advantages over performing steady-state cardiovascular exercise.
What Are The Advantages Of Doing So?
LISS cardio provides various health benefits, including enhanced blood flow, less stress, a lower chance of heart disease, and improved brain function. These benefits are similar to those gained from other forms of exercise.
Other advantages of doing cardio at a LISS include the following:
It Helps The Body Burn Fat And Reduce Overall Fat Stores.
Your body’s ability to use fat as fuel rather than the glycogen that is stored in your muscles can be improved through the use of steady-state training. Additionally, a study that was conducted in 2014 found that continuous aerobic exercise is more effective than HIIT when it comes to improving the distribution of fat.
It Is Suitable For People Of Varying Skill Levels.
LISS is more user-friendly and easy on the body than other forms of exercise, making it suitable for novices. It is frequently included as part of an endurance training program for people with intermediate to advanced levels of fitness.
It Makes The Process Of Recovery Much Simpler.
It’s possible that you’ll recover more quickly and easily from LISS as a result of the reduced strain you’re placing on your heart and body.
It Is An Efficient Method For Training For Long-Distance Competitions.
Working out at a higher level for a shorter amount of time puts greater strain on your heart and lungs than does exercising at a lower intensity for a longer period of time. This is one of the more efficient ways to be ready for an event that requires sustained effort.
It Is Excellent For Recovery After A Strenuous Workout.
After completing a high-intensity workout, you can do LISS as a recovery session the following day.
Is There A Potential Disadvantages To This?
LISS, like any other type of physical activity, has some downsides, including the following:
Longer periods of cardiovascular exercise are required, often lasting between 45 and 60 minutes.
You run the risk of becoming bored if you perform the same workout at the same intensity for an extended period of time. While you’re getting your workout in, you might want to think about doing it with a friend or listening to one of your favorite podcasts or playlists.
If you consistently engage in the same kind of workout, you can put yourself at an increased risk of suffering an injury from overuse.
Are You The Right Candidate For LISS Cardio?
Because it is generally risk-free and suitable for people of varying levels of fitness, low-impact steady-state cardio (LISS) is a good addition to most training routines.
If you are able to work a cardio workout of 45 to 60 minutes into your schedule without much difficulty and would rather keep a consistent pace than changing up the intensity of your workout, then LISS could be the option for you.
If you are preparing for an endurance competition such as a 10K, a half marathon, a triathlon, or a cycling race, you will most likely engage in steady-state cardiovascular exercise multiple times per week. You are practicing in the same format that you will compete in, which adheres to a concept that is referred to as the principle of specificity.
How Do You Start LISS Cardio Workout?
It won’t be difficult for you to fit LISS cardio into your existing workout routine.
- Aim to complete three LISS cardiovascular sessions each week if you are just starting out.
- If you are at an intermediate or advanced level, you should aim to perform one or two LISS cardio sessions and one or two HIIT sessions each week.
- Aim to perform strength training exercises for at least two or three days a week, targeting all of the major muscle groups, regardless of your current fitness level.
You can perform LISS cardio by using one or more of the machines listed above at a constant pace for a period of between 45 and 60 minutes if you are a member of a gym or have cardio equipment in your home such as a treadmill, elliptical machine, rowing machine, or exercise cycle.
If you would rather work out outside, you may go for a long run, ride your bike, or hike in the hills. Any of these options are great ways to get your heart rate up and burn some calories. Another fantastic form of LISS training is simply going for walks at a pace that is comfortable for you.
If you believe that doing the same kind of workout every day would get boring for you, you may switch things up by completing a high-intensity interval training regimen once or twice per week. Keep in mind that because HIIT is high-intensity, the amount of time you spend exercising will only be between 20 and 30 minutes.
The term “low-intensity steady-state cardio” (LISS) is most frequently used in conjunction with cardiovascular exercises such as running, cycling, swimming, brisk walking, and other activities that require low-intensity exercise for extended periods of time, typically between 45 and 60 minutes.
According to the findings of certain studies, low-intensity steady-state cardio may be more effective at fat burning than higher-intensity workouts. It is a method of training that is very effective for preparation of an endurance event, and it is suitable for people of all fitness levels.
Include both high intensity interval training (HIIT) and low intensity steady state (LISS) workouts in your routine if you want to get the most out of your workouts and avoid hitting a plateau.
If you have any concerns about your health, you should consult with your primary care physician before beginning a new fitness plan.