The thrill runners get from cardio can be an addictive and enjoyable feeling, but after getting into a cardio exercise, a different approach can feel refreshing. That’s why it’s essential to have a solid foundation and understanding of aerobic exercise. As with all forms of exercise, there are plenty of fun niche forms and fitness methods to try. Many times, people think that cardio is just running or HIIT, and while these are classic and popular cardio exercises, there is much more.
Today we’re going to talk about LISS (Low Intensity Steady-State) cardio, which is an often overlooked form of cardio.
What Is LISS?
LISS stands for Low Intensity Steady-State. Finally, add cardio and you’ll be able to do a lower intensity cardio and do it at a steady pace for a longer period of time. As a reminder, aerobic exercise refers to any aerobic exercise that raises the heart rate and strengthens the function of the heart, lungs, and cardiovascular system. LISS training is a method that can be employed by many different forms of exercise. LISS refers to any exercise that raises your heart rate to a low-to-medium heart rate (about 50-65% of your maximum heart rate) for a stable, extended period of time. Since LISS fitness is heart rate-based, it is essentially a form of aerobic exercise.
LISS Cardio Benefits
If you’re looking for less stimulating or strenuous exercise for the body, LISS cardio is an excellent form of cardio. Low-intensity homeostasis means that while you’re not doing your best, the work you put in will reap the benefits over a longer, more consistent period of time, which is why LISS workouts are great for burning fat and calories and rejuvenating your body. The body works at its own pace.
Burn Fat
Did you know that the goal of low-intensity cardio is to burn fat instead of carbohydrates? Well, to be more specific, when your level of exercise is close to its maximum and your heart rate level is at its maximum, your body needs to burn and break down energy quickly. In contrast, carbohydrates are not as dense as fats, so they are easier and faster to break down. As a result, during high-intensity exercise, the body burns carbohydrates much faster than fat.
That’s why when you do LISS cardio, if you compare it to a higher intensity activity like HIIT, your body burns a higher percentage of fat than carbohydrates. Some call them “fat-burning heart rate zones”.
Supports Blood Circulation
Healthy blood circulation is essential to ensure that your body gets the nutrients it needs to function properly and stay healthy. Any cardio exercise will get your heart rate up and blood flowing throughout your body, but LISS cardio is especially great at supporting circulation. Since it is gentler on the body and it takes longer compared to shorter interval workouts, LISS raises the heart rate to a moderate level and gives your body the time it needs to move objects and allows all your parts to relax. The body is restored.
Let Your Body Recover
Let’s say you’re training for a sport that requires a lot of endurance and intensity, such as a marathon. In this case, LISS cardio is the perfect way to get your body to recover while doing endurance training. Since LISS is low-intensity, it allows your body to get the rest it needs between more challenging training days. And, because your heart rate is still increasing, LISS is great for practicing endurance and boosting your heart and lungs.
Cons of LISS Cardio
It’s hard to find any drawbacks to LISS cardio. Since it is a low-intensity cardio exercise, it protects your body from severe shocks and does not overrun your body. However, since LISS cardio takes more time to reap the benefits than shorter, more intense interval training or circuit training, one disadvantage of LISS cardio is that you have to schedule more time for LISS than other fitness methods.
And, while your risk of injury is low, the risk of injury is still there. As with any workout, you need to make sure your body is ready to challenge yourself. Consult your doctor before doing anything you’re not sure about – this may include LISS cardio.
