LISS cardio, or Low-Intensity Steady State cardio, is a form of aerobic exercise that involves performing low to moderate intensity activities for an extended period of time. Unlike high-intensity workouts such as HIIT (High-Intensity Interval Training), which involve short bursts of intense exercise followed by periods of rest or lower intensity, LISS cardio is characterized by maintaining a steady pace for a prolonged duration.
Here's everything you need to know about LISS cardio:
Intensity Level: LISS cardio typically involves exercising at a low to moderate intensity, generally around 50-65% of your maximum heart rate. This level of intensity allows you to sustain the activity for an extended period without feeling overly fatigued.
Duration: LISS cardio sessions are typically longer in duration compared to high-intensity workouts. Sessions can last anywhere from 30 minutes to an hour or more, depending on individual fitness levels and goals.
Types of Activities: LISS cardio can involve a variety of low-impact activities such as walking, cycling, swimming, rowing, or using an elliptical machine. The key is to choose an activity that can be sustained at a steady pace for an extended period without causing excessive strain on the body.
Benefits:
- Improved Cardiovascular Health: LISS cardio helps strengthen the heart and improve circulation, leading to better cardiovascular health.
- Fat Burning: While LISS cardio may not burn as many calories during the workout compared to high-intensity exercises, it can still contribute to fat loss over time, especially when combined with a balanced diet.
- Muscle Recovery: LISS cardio can be beneficial for active recovery on rest days or after intense workouts, helping to promote blood flow to muscles and aid in recovery.
- Low Impact: LISS cardio is gentle on the joints and suitable for individuals of all fitness levels, making it a safe option for those with joint issues or injuries.
Examples of LISS Cardio Workouts:
- Brisk walking or hiking
- Cycling at a steady pace
- Swimming laps at a moderate intensity
- Using an elliptical machine or stair climber at a steady pace
- Rowing at a moderate intensity
Incorporating LISS Cardio Into Your Fitness Routine:
- Aim to include LISS cardio sessions in your weekly workout schedule, alongside other forms of exercise such as strength training and flexibility exercises.
- Start with shorter durations and gradually increase the duration and intensity as your fitness improves.
- Listen to your body and adjust the intensity as needed to maintain a steady pace throughout the workout.
In conclusion, LISS cardio is an effective and accessible form of aerobic exercise that offers numerous health benefits, including improved cardiovascular health, fat burning, and muscle recovery. By incorporating LISS cardio into your fitness routine, you can achieve your fitness goals while enjoying low-impact and sustainable workouts.
