Low Intensity Steady State Cardio is any form of low intensity cardio where you maintain the same pace for a set period of time. It is completely the opposite to HIIT. HIIT (High Intensity Interval Training) is an intense exercise, such as burpees, done for a short about of time followed by a rest to lower your heart rate levels. So, with HIIT your heart rate is pushed to its max, followed by a rest to lower your heart rate and repeated for 15-45 minutes. With LISS we are maintaining the same low but elevated heart rate level throughout the workout. In my previous article, I mention all the benefits to this type of training. LISS is completely different but also just as important and brings many benefits that should not remain ignored.
An example of LISS can be a brisk walk at 3.5MPH-4.5MPH for a steady rate (without interruptions) for 30-60 minutes. You can even add an incline (or uphill) for an added challenge.
Here are four reasons why you should do LISS 2-3 times a week!
1. Great For Beginners
If you are looking to start working out LISS is a great way to build up your fitness. Not only is it simple to do, but is an easy addition to your workout routine. LISS doesn’t put a lot of strain on your body which means that you can do it several times a week. If a beginner starts with HIIT, soreness becomes an issue making it difficult to build a routine and fitness levels.
2. Its Not Dreadful
We all dread HIIT, if you don’t... you’re probably not normal. I look forward to LISS in the morning, it starts my day off right and I feel accomplished! LISS can be done outside while taking a brisk relaxing walk.
3. Believe It Or Not, It Burns Fat & Is Good For Your Heart
When you train at a constant low intensity, it means that more oxygen is readily available. Fat needs oxygen to be broken down, so the more oxygen, the more fat you may burn. It’s not just about burning calories and burning fat - it’s also about your cardiovascular health. Practicing LISS can increase your heart’s health for sure.
4. It Makes For A Great Active Rest Day
If you are one of those who absolutely HATES taking rest days, I recommend LISS. HIIT, weight, and functional training can all take a toll on your body and we need time to recover. Adding another intense workout for the week may cause injury due to overtraining. LISS is a great way to still get exercise in without compromising your body. LISS can actually help to increase blood flow to damaged muscles and reduce post-workout stiffness.
I hope you all try to add in some new things into your fitness routines. Bringing variety and not sticking to the same routine will push your body to the next level. And, if you don't have a fitness routine you can start here!
Your Trainer,
Jane