LISS: Do You Know What This Means?!
There is HIIT and then there is LISS. Liss does not get enough love in our opinions.
So what is LISS?
By definition, LISS = low-intensity steady-state. This is a variety of a cardio workout where you do aerobic activity at a low-to-moderate intensity for a continuous, and often extended, period. This is legit the opposite idea from HIIT which many of you are most familiar with.
During this quarantined time, and this will always be relevant info I promise, but many of you have had your gyms taken away from you essentially. Your HIIT classes are no longer an option and there is existing fear that having this taken away from your life will take away your progress.
WELL FEAR NOT. We want to tell you why LISS is exactly what you need and how you can do it OUTDOORS or in your home! Please note, both forms or styles of fitness are beneficial - don’t get us wrong here, but when we think about longevity and realisticness of the long term of fitness, many of us will be able to perform LISS workouts for a lifetime…just keep that in mind.
Per healthline.com:
“With HIIT, your heart rate is generally at 80 to 95 percent of your maximum heart rate for the high-intensity intervals and 40 to 50 percent for the low-intensity intervals.
LISS is most often associated with running, cycling, brisk walking, swimming, and other cardio activities that require longer sessions of low-intensity exercise.
The American Council on Exercise points out that while steady-state training is an effective way to burn calories and train your aerobic system, it also requires more time to get results.”
But hey, if you are only used to 10-15 mins of running normally, you can begin to increase this by 5 minutes with each exercise and watch your progress over time soar!
Some benefits of LISS we love (and then will tell you how to work it in, promise)
Better for those joints of yours!
EASIER to build a routine around!
Easier recovery
LONGEVITY - literally powerwalking is something you can do throughout your life!
Excellent for stress management
Appropriate for all levels and ages (no matter where you are with your fitness routine!)
Great to use for training for events - pick a distance you want to train for right now! MAKE IT FUN!
I want you to think about this. This is something we tell our clients all the time. The way you get to a goal whatever that is, matters. Because once you get there, in order to KEEP the said result, you must keep doing the things you did to get it, to keep it.
Really think about that. If you are currently working out 2x/day, 6-7 days per week (which we don’t recommend EVER FYI!), if you reach the goal you desire doing THAT regimen, are you prepared to do that same work forever?
We, at HSH, believe in BALANCE. Your high intense workouts are important and fun for you, keep them in there, but when you think about your long term and the benefits of fitness and what you can realistically do forever. Consider adding in some of these workouts below. For all the benefits mentioned and also for the fact that they are really stinking good for you too!
So what can you do to add LISS into your routine:
Yoga!
Walking, squeeze that tush and power walk!
Jogging
Interval running - light speeds
Hiking
Biking
Swimming
Any cardio equipment done for longer at a steady state.
PS and don’t neglect your strength training! LISS + weight training is a killer combo!
Just get out and move! Let us know how your new routine makes you feel!
We made you a LISS cheat sheet to screen shot!
For more information and references on effective and efficient workouts, check out Jenna’s IG Live with Sports Dietitian, Tony Castillo. So much good information on heart rate monitoring and fitness in this one!
In this IG live, Tony & I discuss HR monitor tracking, fitness for your lifetime, effective workout routines and mindset for fitness!
Written by Lauren Smith
Hey, I'm Lauren! I’m a Registered Dietitian at Happy Strong Healthy. I believe nutrition should add to the fullness of your life and make you feel empowered and confident!
Learn more about me and the HSH offerings here.
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