I am sure you have all heard of HITT (High intensity Interval training), but what on earth is LISS I hear you say? LISS (Low Intensity steady state) is cardio that is performed at a low intensity for a prolonged period of time (30-60 minutes). Your heart rate should be elevated but only moderately, often within a target heart rate zone (intensity) of between 50-65% of maximum heart rate. Due to this lower intensity, LISS workouts require a longer length of time to perform than other forms of cardio.
Some examples of LISS workouts would be a brisk walk, bike ride, swim, bush walk etc. You don’t always have to be a sweaty mess when you exercise! LISS workouts are generally quite enjoyable and as you are not putting as much strain on your body you can perform them several times a week.
Low intensity training will use a greater percentage of stored body fat as opposed to muscle glycogen (stored glucose) for energy. But, it will not burn as many calories as a HIIT session! To maximize fat loss you will need to add some high intensity sessions to your regime. When the intensity of the session is low it will take you more time and volume to see fat loss results but you will still be BURINING FAT. LISS workouts are more of an addition to a balanced exercise regime.
The great thing about low intensity workouts is that they are convenient. You don’t need to go to the gym or buy equipment you can simply just step out of your house and go for a walk.
Here are some reasons to add low impact workouts to your regime:
Low impact workouts can be used as an active recovery day. If you have been training hard all week, putting your body through another intense workout will sometimes do more harm than good. A low impact workout will increase blood flow to damaged muscles and reduce post-workout stiffness.
De-stress – LISS exercises are generally enjoyable and they trigger the release of endorphins, brain chemicals that stimulate relaxation.
Starting exercise –It can help those that are starting exercise to build strength and endurance in order to take on those higher intensity workouts.
Conditioning – They are great for developing your aerobic fitness level and increasing your cardiovascular endurance.
Injury or joint pain – With low impact workouts, there is not as much strain on your body, so you can recover from injury and still exercise without stress on your joints
Having a combination of both HIIT and LISS workouts, resistance training and great nutrition is the most effective approach for anyone trying to lose weight.