Take a break from the grueling HIIT or “high-intensity interval training” sessions and bless or recover your burnout body by including LISS or “low-intensity steady-state” cardio as your active day off exercise. LISS cardio is the perfect low-intensity training concept to boost or prepare endurance for high-intensity workouts.
So, let’s dive into the world of LISS-style exercises in which going for light jogging, hiking, or cycling amid greenery or doing a moderate-paced yoga session at home is all required to improve the physical and mental wellness
WHAT IS LISS CARDIO?
“Low-intensity steady-state” or LISS is a cardio fitness approach where exercises are performed at a lower to moderate pace for a longer period. It focuses on strength, alignment and balance. The heart rate is generally maintained at a comfortable level, i.e., between 100 to 110, while sustaining the same level during the entire LISS workout session.
For example, the ideal LISS exercise is on the treadmill, where a steady pace is maintained throughout the training, compared to jogging on a hilly track where the heartbeat gets unstable.
WHAT ARE THE BENEFITS OF LISS CARDIO?
Besides improving cardiovascular capacity and blood circulation, LISS offers various benefits like lowering the risk of strokes, maintaining blood pressure, improving sleep, etc.
Let’s look at the other benefits of LISS.
RECOVERS THE BURNOUT BODY
After the high-intensity workout, the body demands rest, recovery, and reset. Here, LISS comes to the rescue as it heals the body from any injuries or muscle strain during the hard workout session. LISS is all about relaxing the body from any muscle soreness, ache and fatigue. Thus, the recovery gets easier.
AIDS IN FAT LOSS
LISS helps the body to burn fat more effectively than HIIT as it helps to increase the metabolic rate, which in turn leads to fat loss. In low-intensity workouts, the body has enough oxygen available to burn the fat. That may help to achieve a calorie deficit state.
OUTDOOR OR INDOOR- YOUR CHOICE
LISS is a great form of cardio that can be executed both indoors and outdoors. Go for running, hiking, cycling, swimming, and as such while enjoying the beauty of nature. Or be in your comfort zone and go for an indoor activity like running on the treadmill or do a moderate-paced yoga session at home.
EASY, FREE, AND BEGINNER FRIENDLY
LISS is definitely less intimidating than a high-intensity workout. It is easy to perform due to its comfort approach, and injuries are unlikely to occur during low-impact exercise. If you are a newbie, LISS cardio is the perfect way to start the fitness journey, as no extra equipment is required in LISS cardio, and it is more sustainable than HIIT. So, feel free to enjoy your 45- 60 minute brisk walk but be consistent.
WHAT ARE THE DRAWBACKS OF LISS CARDIO?
LISS is no perfect workout, as it also has certain drawbacks. Here are some of the disadvantages of LISS.
BORING AND TIME-CONSUMING
LISS workouts tend to get monotonous as they are repetitive and generally last for at least 45 to 60 minutes. So, switching between HIIT and LISS is advisable to break the monotony. High-intensity workout doesn’t last longer than 20 minutes and should be performed two or three days a week.
NOT A MAJOR CALORIE BURNER
LISS does not elevate your heartbeat rate as the HIIT exercise does, resulting in less calorie burn. Eventually, when you see the effects, you may lose interest.
OVERTRAIN
LISS is ideally meant to break or rest the cycle of intense workouts like squats, push-ups, lunges, or weight lifting. It acts as a pause point for the body to recover. But the pause point where LISS exercises are performed tends to overrun and results in over-exhaustion.
LISS WORKOUT IDEAS AT HOME AND OUTDOOR
The fun part about the LISS workout is its flexibility. Your fitness routine depends on your mood and comfort. So, mix and match your favorite low-intensity workouts for at least 45 -60 minutes.
- LISS workouts at home include exercises that do not elevate the heartbeat and have a steady pace, like slow lunges or squats, yoga sessions, spot jogging, and skipping for 20 seconds in intervals but at a low speed. If you have equipment like a treadmill at home, set the low or medium pace and be ready to run.
- LISS workouts outdoors include brisk walking, light jogging, light swimming, skateboarding, hiking, steady cycling, and many more.
CONCLUSION
LISS cardio’s are no-fuss, slow-paced aerobic exercises performed for a longer period. It helps to improve mental health and builds physical endurance. No training is required as such while doing LISS exercises, and the great thing about LISS is that you can do various indoor and outdoor activities in your comfort.
FAQs
⮚ How many days of LISS exercises should I do in a week?
LISS exercises are easy to do. So, ideally, three days a week are sufficient.
⮚ How long should LISS last?
It should last for at least 45 to 60 minutes but maintain the heart rate at the same level throughout the workout session.
⮚ Is LISS ideal for the rest day after a HIIT workout?
Make your rest day active by doing LISS cardio to loosen up the body’s muscle soreness or strain.