You don’t have to push your body to the limit to get a good workout. While
many popular workouts — such as spin, HIIT (high-intensity interval
training), kickboxing, and boot camps — are based on a “no pain, no gain”
philosophy, there’s another way to get real results that doesn’t include a
punishing routine.
Meet LISS, or
low-intensity steady state training
— the more chill, older cousin of HIIT. That’s right, LISS has been around
the block — on a walk or a run, on a bike, and sometimes even a swim.
Types of LISS Workouts
LISS is a cardio-style, 30- to 60-minute workout designed to kickstart fat
burning, increase blood flow, and boost oxygen delivery within cells. With
constant, unchanging speed and intensity, your heart rate should never
exceed
50 to 70 percent of your maximum heart rate. Here are some exercises that qualify as low intensity:
• Moderate walking
• Jogging
• Cycling outdoors
• Swimming
• Elliptical training
• Rowing at a steady pace
• Hiking leisurely
• Surfing
• Skateboarding
• Jumping rope
Benefits of LISS Training
It’s all about slow and steady with LISS. The goal is to build endurance
and condition with longer periods of continuous movement, rather than
bursts of vigorous power and speed. There are many reasons why LISS could
be the right workout for you.
Just starting out?
LISS training is great for beginners or if you’re trying to
restart a workout routine. That’s because you can
move at your own pace.
Need a break?
Everyone needs rest days. But LISS can actually help your body recover more
quickly in between HIIT sessions. Maybe your muscles are screaming from
yesterday’s burpee-overhead press-squat circuit. Today, 45 minutes on the
elliptical can help with blood flow and nutrient delivery to those
sore muscles.
Are you trying to save money?
LISS training is free! Walking or running outside doesn’t cost you a cent.
Dust off your old bike in your garage and take it for a ride. The fresh air
certainly doesn’t hurt either. You can even stream low-impact classes like
yoga and dance online.
Are you mentally and physically exhausted?
Some days are tougher than others, and you may not feel like working out.
LISS training can help on those days you still want to move.
Stressed to the max?
Exercise, in general, can really help with
relieving stress. But a slow, steady pace can help you clear your head and calm you down.
Want to work out with a friend?
LISS is a social butterfly! It’s much harder to talk to your workout buddy
during spin class than during a walk. LISS allows you time to catch up and
be more social while moving.
Bottom line, LISS training is just as important as those high-intensity
workouts. Integrating low-intensity workouts into your fitness routine is
just another tool in helping
reach your health goals.*
*Be sure to consult with your doctor before starting a new exercise
regimen.
This content was originally published on
IBX Insights.
About Ashley Weyler
I’m a writer and a film, music, and TV buff who loves Philadelphia sports.
I enjoy spending time with my family and friends, which means I’m always
on-the-go. I try to make healthy decisions that fit with my lifestyle;
whether it’s choosing healthy food while eating at a restaurant, finding
exercises I enjoy doing so I stay motivated, or achieving a good work-life
balance.