What is a LISS workout and how is it different from HIIT? –LifeSavvy

If you are a fitness enthusiast, you are probably very familiar with the terms LISS and HIIT, as well as their functions and health benefits. But, if you’re new to all cardio-based exercise, here’s what you need to know.

LISS or Low Intensity Steady State Exercise is a type of cardiovascular exercise that involves a low level of tension and effort for a long time. On the other side of the spectrum is HIIT, or high-intensity interval training in which you alternate short bursts of high-intensity movement with periods of rest or very low-intensity movement.

During LISS, your heart rate stays steady and doesn’t require a lot of strain or energy on your part, and during HIIT, your heart rate jumps near the max during bursts of high intensity and slows down during rest periods. There are many benefits to both and experts don’t seem to agree on which is better, but there are a few factors to LISS that make it suitable for a larger group of people than HIIT.

LISS Benefits

LISS is a cardio-based workout and as such provides a variety of health benefits for your cardiovascular system. It helps improve blood flow, reduces stress levels, relieves tension, lubricates joints, strengthens the heart muscle, and even improves mood. However, there are some specific benefits to its low intensity steady state feature that makes it so popular with most people.

It is appropriate for all ages and fitness levels.

Low intensity workouts raise your heart rate to 40-50% of your maximum, rarely exceeding it. This makes it easier on your body and cardiovascular system, making it a great choice even when you’re fatigued, sore from previous workouts, unable to perform higher levels of exertion, or recovering from injury or illness.

Additionally, older people can also benefit from this type of cardio exercise, as short bursts of a higher heart rate can be detrimental. In fact, studies show how LISS could have a huge positive impact on the physical and cognitive abilities and health of older people.

It is efficient for weight loss and fat loss.

Although there are studies that show that LISS is better for fat loss than HIIT, there are also studies with opposite results. But, whatever the case, all the studies still conclude that both types of cardiovascular exercise are beneficial for weight loss and fat loss. LISS contributes to fat loss by helping your body use fat for fuel instead of glucose, helping you eliminate your fat storage.

Promotes faster recovery

Since the tension in your body is low to moderate, there is less chance of developing soreness and a buildup of lactic energy in your muscles. That’s why LISS is a great choice for recovery on active rest days and situations where you don’t want to push yourself too hard but still want to get an efficient workout.

LISS is also a great training option for those who want to build their stamina, as it places less stress on the body, allowing you to adapt to longer workouts more easily and quickly.

LISS Trainings

You may be reading this and thinking that HIIT cardio is the equivalent of an hour of low-intensity jogging, but in fact, it can be any type of cardio activity that you can do for a long period of time that doesn’t increase your energy level. heart rate greater than 50% of its maximum.

Some of the more popular LISS activities include:

Even walking can be a form of LISS, especially if it includes some hills. Go for a walk around your neighborhood and try to keep your heart rate around 40-50% of its max and you will get the same benefits as if you were on your bike.

Typically, LISS workouts last between 45-60 minutes, which might be their biggest drawback since not everyone can squeeze that much time out of their busy schedule. But that’s why knowing how even a one-hour walk can give you all the benefits of LISS could help you change your perspective.

Another common negative side of LISS is the possibility of getting bored while performing it. HIIT doesn’t give you much time to think or get bored while you’re busy counting down the seconds to your high-intensity effort, but LISS can quickly become difficult to motivate. It’s important to find something you can pair with LISS to make it as easy as possible for you.

Depending on the type of LISS you are doing, there are many activities where you can multitask. If you’re jogging or biking, you can listen to music or a podcast you never have time for; If you’re on the treadmill or elliptical, you can watch a movie or YouTube videos; And if your preferred LISS exercise is walking or hiking, you can take the opportunity to catch up with a friend or spend some time developing a creative idea in your head.

How to start with LISS?

If you are interested in giving LISS a try, the first and most important thing is that you spend at least 45-60 minutes of your time not rushing or thinking about how you should finish as soon as possible. The more stress you put into your LISS training, the more stress will be placed on your body and you won’t be able to tap into your fat storage for fuel.

Second, find an activity you can do if you get bored. Getting bored midway through your workout will make it harder for you to finish it, causing you to forget about your posture and increasing your risk of injury. It will also discourage you from wanting to do it again, which could even cause you to quit before the 45 minutes are up. It is always good to have a plan B to overcome fatigue and boredom.

And third, take it easy. Start with one or two LISS sessions per week and see how your body feels. Once you start using fat for fuel better and your fitness level increases, you can add HIIT and other forms of training to your week. But most importantly, don’t overdo it, as even walking for too long can strain your lower back or leg muscles and cause you to take a step back.

Cardiovascular exercise is important for your overall cardiovascular and muscular health. LISS may be easier to start with, but don’t neglect HIIT exercises and alternate them to get the benefits of both!