Beginners Guide To LISS Cardio
LISS, or low-intensity steady-state, is a type of cardio where you do an aerobic activity at a low-to-moderate intensity for a continuous and often extended period of time. It is an approach to cardio training that is pretty much the exact opposite of HIIT (high-intensity interval training) – as its principle is to maintain a low-intensity cardio pace for a set period of time.
This kind of low-intensity cardio has been used by trainers in the fitness industry for years as a way to complement more intense training sessions or to improve endurance. When doing LISS cardio, the goal is to keep your heart rate around 50 to 65 percent of your maximum heart rate.
LISS is normally associated with cycling, running, speed walking, and swimming, along with other cardio activities that require longer sessions of low-intensity workouts.
The Benefits Of LISS Training
It Is Perfect For Beginners
LISS is a very approachable workout for beginners as it is suited for any and all fitness levels. LISS allows you to work out at a very low intensity, making it easy and gentle on the body.
It Improves Endurance
Working out at a lower intensity for longer periods of time can put less stress on your lungs and heart when compared to a more intense workout, making LISS a great way to prepare for an endurance event.
It Builds Fitness Foundation
If you have been out of the gym for a long period of time, LISS is a great way to build back up your fitness level.
As LISS is low-intensity cardio, it means that it is a really great option for someone recovering from an injury or an illness and who is looking to slowly ease themselves back into the fitness world.
It Is Easy To Recover
LISS allows for easy recovery as it puts less stress on your heart and body. You will find that you will recover a lot faster and easier from LISS workouts.
It Is Great As A Recovery Session
LISS makes for a great recovery session after a high-intensity workout as it can help you wind down slowly.
It Helps Burn Fat
How Do I Know If LISS Is Suitable For Me?
LISS cardio is a good addition to most fitness routines because it’s generally safe and appropriate for all fitness levels.
If you can easily fit a 45- to 60-minute cardio workout into your schedule, and you prefer a steady pace to switch up the intensity, then LISS may be the right choice for you.
If you need to train for an endurance event like a 10K, half marathon, triathlon, or cycling race, you’ll likely use steady-state cardio several times a week. This is called the principle of specificity, which means you’re training in the same format you will compete in. LISS is well suited to all fitness levels and is an especially helpful form of training for an endurance event.
How Do I Start?
If you’re a beginner, aim to do three LISS cardio sessions per week.
If you’re at an intermediate or advanced level, try to include one or two sessions of LISS cardio and one or two sessions of HIIT per week.
All fitness levels should also aim to include strength training exercises for all the major muscles at least 2 or 3 days per week.