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Benefits of Low-Intensity Steady State (LISS) Cardio



What Is LISS Cardio?


LISS stands for "Low-Intensity Steady State" and refers to a form of cardiovascular exercise. It involves performing aerobic activities at a low to moderate intensity for an extended, continuous duration. The distinguishing feature of LISS is that it is characterized by a steady and sustained effort, as opposed to high-intensity workouts that involve short bursts of vigorous activity, such as High-Intensity Interval Training (HIIT). LISS focuses on maintaining a steady pace that can be sustained for an extended duration. Common examples of LISS cardio activities include brisk walking, leisurely cycling, swimming, or low-impact aerobics.


The LISS Cardio Routine:


The LISS cardio routine involves a specific approach to low-intensity, steady-state cardiovascular exercise. The primary goal of LISS cardio is to burn calories and promote fat loss over an extended period while maintaining a moderate, sustainable effort. It's a low-impact and joint-friendly form of exercise, making it accessible to individuals with varying fitness levels and goals.


Choose an aerobic activity that you enjoy and can perform at a low to moderate intensity. Common options include brisk walking, light jogging, easy cycling, swimming, or low-impact aerobics. The key is to select an activity that you can sustain for an extended duration without pushing yourself to the point of breathlessness.


Maintain a consistent and steady pace throughout your workout. You should be able to hold a conversation without feeling out of breath. The intensity should feel comfortable, and you should avoid any sharp increases in effort. LISS workouts are typically longer in duration compared to high-intensity workouts. Aim for a session lasting anywhere from 30 minutes to an hour or more, depending on your fitness level and goals. Some individuals choose to engage in LISS for up to 90 minutes or longer, depending on their preferences and fitness objectives.


You can incorporate LISS cardio into your fitness routine several times a week. Many people find success with daily or near-daily LISS sessions, making it a consistent and sustainable part of their exercise regimen. It's beneficial to monitor your intensity during LISS cardio. You can use tools like heart rate monitors to ensure you're staying within your desired heart rate zone for low-intensity exercise. Typically, this zone falls between 50-70% of your maximum heart rate. While LISS emphasizes maintaining a steady pace, you can vary your LISS activities to prevent boredom and work different muscle groups. For example, you can alternate between walking, cycling, and swimming.


The Benefits of LISS Cardio:


Fat Burning: LISS primarily taps into fat as an energy source. It's an effective way to burn calories and promote fat loss over time, making it a suitable choice for individuals looking to shed excess weight.


Low Impact: LISS is gentle on the joints and muscles, making it an excellent choice for those who need a lower-impact form of cardio or are recovering from injuries.


Sustainability: The low-intensity nature of LISS allows for consistency and sustainability. It's easier to make LISS a regular part of your routine due to its moderate intensity and lower perceived effort.


Improved Cardiovascular Health: LISS can enhance cardiovascular endurance, reduce resting heart rate, and contribute to overall heart health.


Active Recovery: LISS can also serve as a valuable active recovery tool on rest days between more intense workouts, helping to reduce muscle soreness and maintain mobility.


Whether your fitness goals are centered around fat loss, cardiovascular health, joint-friendly workouts, or simply staying active, LISS provides a versatile, low-impact, and sustainable approach to achieve your objectives while contributing positively to your overall well-being.

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