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

Research has also shown that LISS cardio may help burn fat more effectively than higher-intensity workouts.

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.