Have you heard of LISS, sis? If you haven't then fear not, you're in the right place because we're about to dive into a full explainer. When you’re beginning your fitness journey, there may be a few words and acronyms flung around that you’re unfamiliar with. Fortunately, ‘LISS’ is a pretty straightforward concept.
'LISS' stands for low-intensity steady state training, a form of cardio exercise where you maintain the same low-intensity, steady-state pace for a set period of time.
It’s the opposite of high-intensity interval training (HIIT), a training style which combines short bursts of intense exercise with periods of rest. With HIIT, during the work interval you push yourself as hard as you can so you raise your heart rate to its maximum, then during the rest or low-intensity phase your heart rate decreases.
LISS training, however, is any low endurance workout that's around 50-65% of your max heart rate, depending on your fitness level. You should still be able to breathe and be able to hold a conversation whilst performing LISS, so it's a good form of exercise to do with a friend or the family, or when you’re alternating your days between cardio and weight training. LISS is most often associated with walking, swimming, jogging, hiking or cycling.
Like all forms of exercise, LISS has many health benefits, including improved blood flow, reduced stress, lower risk of heart disease, and improved brain function.
Some other benefits of LISS include:
- Pain elimination
- Posture improvement
- Burn fat
- Improves your body's cardiovascular capacity
- Accessible and scalable to all fitness levels
The great thing about LISS is that it's an easy, accessible and family-friendly way to stay on top of your health and fitness goals. So, are you ready to get started with LISS?
- If you’re a beginner, aim to do three LISS sessions per week. Try hopping on a treadmill or exercise bike for 30-minutes at a moderate pace.
- If you’re at an intermediate or advanced level, try to include one or two sessions of LISS and one or two sessions of HIIT per week.
Whatever your fitness level, you should aim to include strength training exercises for all the major muscles at least 2 or 3 days per week. A structured program like THE BOD can help determine workouts suitable for your fitness goals.
Do you enjoy LISS, sis?