LISS, or low-intensity steady-state cardio, is most often associated with running, cycling, swimming, brisk walking, and other cardio activities that require low-intensity exercise for longer periods, typically 45 to 60 minutes. In fact, one study found no real advantage to doing very high-intensity training as compared with steady-state cardio. Does Walking 1 Hour Every Day Aid Weight Loss? Dit trainingsprincipe staat voor een activiteit lang volhouden op een lage intensiteit. Fitness experts are noticing the trend toward low-intensity cardio (sometimes also called low-intensity steady state, or LISS), too. The body can take more time to break down fatty acids and mobilize them to use as the primary source of fuel in this type of activity. When doing LISS cardio, the goal is to keep your heart rate around 50 to 65 percent of your maximum heart rate. All rights reserved. The simple answer is it depends on how you are training! If you’re overwhelmed by all the acronyms related to workouts, you’re not alone. You will experience better endurance and healthy circulation of blood. ALL RIGHTS RESERVED. LISS is a low-intensity training approach. For maximum benefits and to avoid a plateau, try to include both HIIT and LISS sessions in your fitness plan. Since fitness advice became a thing, people have recommended cardio whenever someone seeks advice for fat loss and good health. Learn how to do a crunch safely…. LISS, or low-intensity steady-state cardio, is a method of cardiovascular exercise that focuses on doing aerobic activity at a low-to-moderate intensity for an extended period of time. Dance! A shorter race like a 5K might have you at around 95 percent of your max heart rate, Hamilton says, while a 10K might have you at about 90 percent and a marathon would be roughly 85 percent. Low intensity steady state cardio has been a staple of good health and effective fat loss for years. I would probably just use 220-age to be safe and general. Our website services, content, and products are for informational purposes only. We’ll take a deep dive into what LISS cardio is, along with its benefits and drawbacks, so you can decide if it’s right for you. These days, kick-your-butt workouts reign. It’s when the exercise feels impossible to finish. ©2020 YOUR HOUSE FITNESS. What is LISS Cardio? Luckily, if doing burpees ‘til your brain hurts doesn’t sound all that great to you, we’ve got an alternative to all that, and it’s called LISS — low-intensity steady-state cardio. Whether you run on an empty stomach or have a snack beforehand is really up to you. You might know it as steady state training or continuous cardio or even long, slow distance training. HIIT also offers these benefits over low intensity steady state cardio: preserves muscle mass; increased Excess Post-Exercise Oxygen Consumption (burn more calories after the fact) significantly increased aerobic and anaerobic fitness; decreased fasting insulin and increased insulin sensitivity; reduced abdominal and subcutaneous fat Since low-intensity steady-state cardio is less demanding on the body and takes place over some time, it relies on the oxidative system more. You would train at approximately 65-75% of your maximum heart rate (so called fat-burning zone) for anywhere between 30 mins – 120 mins in duration. LISS (low-intensity steady state) is a low-intensity cardio workout that calls for typically 30 to 60 minutes spent at the fat-burning sweet spot of roughly 60 percent of maximal heart-rate effort. References Williams, L.D., and A.R., Morton (1986), Changes in selected cardiorespiratory responses to exercise and in body composition following a 12-week aerobic dance programme. Low Intensity Steady State cardio is actually a great way to burn fat if you have the time, and it can even increase the benefits of resistance training! EPOC is when post-exercise, the body burns more calories than you normally would if you were doing nothing. Losing Sleep During COVID-19? It’s well suited to all fitness levels and is an especially helpful form of training for an endurance event. LISS staat voor Low Intensity Steady State. Overall, proper programming is essential for maximizing your progress and setting your body up for success throughout your training! HITT alternates between using the ATP-CP and Glycolytic energy systems. “Low-intensity” means that it gets your blood pumping without having a significant impact on your breathing rate. 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