Unlike high-intensity exercises, LISS cardio helps to preserve muscle mass by increasing calorie burn while at the same time reducing muscle breakdown. LISS cardio can be done with activities such as walking, jogging, cycling or swimming. The intensity of the exercise should be around 50-70% of your heart rate. This type of cardio can be done regularly 2-3 times a week and the duration can vary between 30-60 minutes according to individual needs.
What is LISS cardio?
LISS cardio is a type of training that involves prolonged exercise with low-intensity cardiovascular activities. This type of cardio exercise is less intense than high-intensity exercise and continues at a steady pace for a period of time, keeping your heart rate low. LISS exercises are especially beneficial for those who want to burn calories, increase fat burning, increase cardiovascular endurance and improve overall health.
LISS cardio workouts are less strenuous than high-intensity workouts and can help preserve muscle mass by putting the muscles under less stress. LISS exercises can be done with activities such as walking, jogging, cycling, swimming. The intensity of the exercise should be between about 50-70% of the heart rate. LISS cardio exercises usually last between 30-60 minutes and can be done regularly 2-3 times a week.
What does LISS cardio do?
LISS cardio is a type of training that involves prolonged exercise with low-intensity cardiovascular activities. LISS exercises are especially beneficial for those who want to burn calories, increase fat burning, increase cardiovascular endurance and improve overall health. LISS cardio benefits:
- It improves your heart health, regulates your heart rate and lowers blood pressure.
- It increases fat burning and reduces the amount of fat in the body.
- Low-intensity exercises put the muscles under less stress and help preserve muscle mass.
- Low-intensity exercises are less strenuous than high-intensity exercises and therefore reduce fatigue.
- It increases blood circulation in the body and strengthens the immune system.
- It reduces the risk of injury and can be easily done by anyone.
- It can be done at home or outside without having to go to the gym or buy special equipment.
LISS cardio workouts are less strenuous than high-intensity workouts and are ideal for anyone looking to improve their overall health while putting the muscles under less stress.
How to do LISS cardio?
LISS cardio involves doing low-intensity cardiovascular exercises and maintaining a steady pace for a set period of time. You can follow these tips on how to do LISS cardio exercises:
- Exercise type: You can do low-intensity cardiovascular exercises like swimming, cycling, walking, jogging or climbing stairs.
- Intensity: It’s important to keep the intensity low, so your heart rate should be between 50% and 70%. To do this, you can use an exercise monitor or heart rate monitor.
- Duration: Exercise duration can vary from 30 to 60 minutes daily. You can start with shorter periods initially and increase the duration over time.
- Rhythm: It is important to continue at a steady pace. You can check your rhythm regularly during exercise.
- Frequency: You can do it 3 to 5 times a week.
LISS cardio workouts are less strenuous due to their low intensity and are ideal for creating a long-term training plan. By increasing the durations and intensities at the beginning, you can adapt over time according to your body’s needs.
What are the differences between LISS and HIIT?
LISS (Low-Intensity Steady State) and HIIT (High-Intensity Interval Training) are two different cardiovascular exercise methods and there are some differences between them:
- LISS is a low-intensity form of exercise where your heart rate is between 50% and 70% while HIIT is a high-intensity form of exercise and your heart rate is between 80% and 95%.
- LISS consists of longer workouts (usually 30-60 minutes), while HIIT consists of short intervals of intense exercise (usually 20-30 minutes).
- HIIT alternates between high-intensity workouts and low-intensity rest intervals, while LISS has a constant intensity and rhythm.
- Because HIIT is short-term but high-intensity, it burns more calories in a shorter period of time. LISS, on the other hand, provides more fat burning because it is made for a longer period of time.
- HIIT helps preserve muscle mass, while LISS focuses on burning body fat rather than preserving muscle mass.
Both exercise methods can be used for different purposes and can be chosen taking into account personal preferences, goals and physical abilities.
Example of LISS cardio program
LISS (Low-Intensity Steady State) exercise is based on low-intensity aerobic exercises. LISS training example:
- Beginning: Warm up by walking at a moderate pace for 5-10 minutes.
- Exercise: Continue for 30-60 minutes at low intensity on the cardio machine of your choice (for example, treadmill, bike, elliptical). Your heart rate should be in the 50-70% range. Try to stay at a pace where you can breathe comfortably during the exercise.
- Cooling down: Cool down your body slowly by walking at a moderate pace for 5-10 minutes after exercise.
- Stretch: Relax your body and increase your flexibility by stretching after exercise.
You can also do this program by walking on any flat surface. The main purpose of LISS exercise is to increase calorie burn over long periods of time at low intensity. However, you can change the duration, intensity, and repetitions based on your training goals.