High Intensity Interval Training (HIIT) has dominated the world of fitness for many years. Fitness enthusiasts praise its efficiency and calorie burning potential. However, not everyone thrives with intense training. It is where low-intensity aerobic exercise (LISS) appears. It is an approach that has gained momentum in a sustainable, co-friendly and effective nature.
While HIIT pushes the body to its limits, Liss focuses on stable, controlled movements that run for a long time. This allows individuals at all fitness levels to improve endurance, burn fat and improve cardiovascular health without extreme exercise. The growing popularity of low-intensity steady-state training has made it popular among beginners, seniors, and even professional athletes looking for an aggressive recovery.
But what exactly is Liss Cardio? How does it work? What are the advantages? Is that the right training for you? In this article, we’ll explore everything you need to know about LISS training. The following information will help you incorporate Liss into your routine to improve your health, fitness and lifespan.
What is Liss Cardio?
Liss, short for low-intensity steady-state aerobic exercise, refers to aerobic activity that is typically performed at a medium continuous pace for 30-60 minutes. Unlike high-intensity training that requires a short burst of energy, Liss maintains a stable heart rate at around 50-70% of its maximum capacity. It helps your body burn fat efficiently while minimizing stress on your joints and muscles.
The core principle of LISS is sustainability as it is a form of gentle, low conflict in exercises that people at all fitness levels can do. Whether you walk, cycle, swim, or use an oval, your goals remain the same. It’s about maintaining a comfortable and effective pace that keeps your heart rate rising without fatigue.
Squirrels have gained new popularity in recent years, but the concept is not new. Athletes and bodybuilders have used steady-state aerobic exercise for decades to improve endurance and aid recovery. According to the American School of Sports Medicine (ACSM), Liss is consistent with public health guidelines that recommend moderate-intensity aerobic activity for 150-300 minutes a week for optimal cardiovascular health.
How does Liss work?
Liss Cardio works by engaging in the body’s aerobic system, which relies on oxygen, carbohydrates, and fats as primary energy sources. Unlike high-intensity training, which mainly uses glycogen as fuel, Liss encourages the body to burn fat for a long period of time. This makes it a great option for buildings with fat loss and endurance.
1. Heart rate and energy use
The effectiveness of LISS training depends on maintaining a moderate heart rate. This is usually between 50-70% of your maximum heart rate (MHR). To calculate the MHR, subtract age from 220. For example, an individual at 35 years old has an estimated MHR of 185 beats (bpm) per minute. During LISS exercise, the target heart rate ranges from 93 to 130 bpm.
This controlled intensity ensures that fat remains the main source of energy. This makes Liss workouts effective in weight loss without putting too much strain on your body.
2. The role of muscle fibers slowly
Liss primarily activates Slow-Twitch (Type I) muscle fibers that cause persistent endurance-based activity. These fibers are highly fatigue resistant and are optimized for oxygen use. These allow for efficient energy production over the long term.
According to The Strength and Conditioning Journal, strengthening these slow, microfibers through LISS training increases oxygen efficiency, improves muscle endurance, and supports cardiovascular health. This makes Liss a basic exercise for endurance athletes and beginners too.
3. Fat oxidation and endurance building
Liss training gradually improves the body’s ability to oxidize fat for fuel. Fat oxidation is a critical process for sustained energy levels and long-term fitness adaptation. The American Athletic Council (ACE) says regular Liss workouts improve aerobic capacity. This allows the body to transport oxygen more efficiently, break down fat for energy, and extend the workout period over time.
Liss allows for more frequent training sessions, reducing the risk of burnout and promoting consistent fitness progression by maintaining a stable pace without exhausting your body.
Health benefits and other benefits of LISS training
Low-intensity steady-state (LISS) aerobic exercise is not a convenient alternative to high-intensity training. Instead, there are several health benefits that make it a valuable addition to any fitness routine. Liss increases cardiovascular endurance, supports fat loss and reduces stress by maintaining a stable, medium pace for long periods of time. Below are the important benefits of incorporating LISS training into your workout plan:
1. Supports fat burning and weight loss
One of the main reasons people choose Liss Cardio is its effectiveness in fat metabolism. During low-intensity exercise, the body mainly uses fat as a fuel source rather than carbohydrates. Research shows that steady-state aerobic exercise is particularly effective in mobilizing fat stores for energy, which can help with long-term fat loss. Unlike high-intensity training, Liss does not dramatically spike cortisol levels. This can lead to increased fat retention.
Furthermore, meta-analysis showed that Liss and HIIT (high intensity interval training) produced similar fat loss results. This means that Liss can be an equally effective way to lose fat, especially for those who prefer longer and more intense workouts.
2. Strengthen your cardiovascular fitness
Liss Cardio strengthens the heart and lungs by improving aerobic capacity. According to the American School of Sports Medicine (ACSM), engagement in low-intensity steady-state training promotes oxygen consumption. It helps improve blood circulation and reduce the risk of heart disease, high blood pressure and stroke.
Unlike high-intensity training, which puts a lot of stress on the cardiovascular system, Liss allows the heart to work at medium levels for a long period of time. This makes it a great option for individuals recovering from their heart condition or those who need to build endurance without excessive tolerance.
3. Lower shock, jointly friendly movement
Shocking exercises like sprints and plyometric training can put a considerable amount of stress on the joints, which can lead to wear and tear over time. Liss, on the other hand, involves gentle and continuous movements such as walking, cycling and swimming. It can be an ideal choice for people with joint pain, arthritis, or previous injuries.
This study highlights that low impact workouts are particularly beneficial for older people. It helps them maintain mobility and reduce joint stiffness. Liss exercises do not involve sudden energy or large bursts of impact, minimizing the risk of injury while providing significant health benefits.
4. Speed of recovery and reduced muscle fatigue
Athletes often use Liss as an aggressive recovery workout. Unlike high-strength training that causes muscle pain and long-term fatigue, Liss improves blood circulation. Additionally, it helps muscle recovery by washing away metabolic waste such as lactic acid.
Athletes and strength trainers frequently include Liss Cardio Exercises on rest days to maintain movement without putting excessive strain on the body. This approach can increase endurance and prevent overtraining. As a result, you can stabilize your energy levels while ensuring that your muscles recover efficiently.
5. Stress reduction and mental well-being
Exercise is known to lower stress hormones, but high-intensity training can lead to an increase in cortisol, a stress hormone associated with weight gain and anxiety. In contrast, LISS training can reduce cortisol levels and is an excellent option for stress relief.
Research shows that low-intensity exercise reduces cortisol production. This leads to improved mood and reduced anxiety. Additionally, activities like outdoor walking and cycling can enhance endorphins, a chemical that enhances the body’s natural mood, and improve your overall mental health.
6. Suitable for beginners and all fitness levels
Liss workouts do not require advanced fitness levels or technical skills. It makes them accessible to beginners. Whether you’re just starting your fitness journey or coming back after a long break, Liss training allows you to progress gradually without the risk of burnout or injury.
Unlike high-intensity training that requires a short burst of extreme effort, Liss exercise focuses on consistency and endurance. It makes them an excellent choice for individuals of all ages and fitness backgrounds.
7. Improve your endurance for long distance training
Liss Cardio is the foundation of endurance training. Long distance runners, cyclists and swimmers often integrate Liss’ cardiovascular fitness training into their training routines to improve stamina and aerobic efficiency.
Liss helps you train your body to maintain long-term, long-term efforts by improving oxygen utilization and energy efficiency. This makes it a valuable tool for marathon training and other endurance-based sports.
8. Can be run anywhere, no equipment is required
Liss is versatile and convenient. Whether you prefer outdoor activities such as walking, hiking, cycling, or indoor training such as treadmill walking or stairs climbing, Liss Cardio can be done almost anywhere.
Unlike strength training that requires weight or HIIT, HIITs often contain specialized equipment do not require expensive gear. This makes it an affordable and accessible option for those who want to stay active.
Potential drawbacks of low-intensity aerobic exercise
Low-intensity aerobic exercise (LISS) offers many benefits, but it is important to recognize its limitations and drawbacks. Like any form of exercise, Liss may not be suitable for everyone, and its effectiveness depends on the individual’s goals and preferences. Below are the potential drawbacks of LISS training:
1. Longer time compared to high intensity workouts
Liss workouts require a longer period of exercise to achieve the same calorie burning effect as high-intensity training. A 20-minute HIIT session can burn as many calories as a 60-minute Liss workout, but the latter requires a more important time commitment. It can be a challenge for people with busy schedules that require faster results in shorter times.
2. Risk of excessive use of injuries
Liss is joint-friendly, but if proper recovery is not maintained, long-term repeated movements can cause excessive use of injuries. For example, excessive walking, jogging, or cycling without variation can cause shin splints, knee pain, or lower back tension. Incorporating cross-training and strength exercises can help balance muscle involvement and reduce the risk of injury.
3. It can be boring or repetitive
Liss workouts include stable and sustained movements. Unlike high-intensity training, which offers short bursts of variation and energy, running the same activity for a long time at a medium pace can lead to mental fatigue and lack of motivation. To combat boredom, consider changing your training environment, listening to music and podcasts, and exercising with friends.
4. Potential increase in appetite
Several studies suggest that long-term, low-intensity exercise can increase starvation hormones. You burn more calories after workouts. If weight loss is your goal, excessive diet after a Liss session can counteract your calorie deficit. Keeping your post-workout nutrition focused on a balanced diet with protein, healthy fats and fiber can help regulate your hunger levels.
Examples of LISS exercises
Liss workouts are versatile and adaptable. It makes them an excellent choice for people of all fitness levels. Below are some effective Liss exercises you can perform indoors, outdoors, or in the gym.
1. Walking
Walking is one of the most accessible Liss exercises and is joint-friendly. It can be done anytime, anywhere and is perfect for improving cardiovascular endurance. To maximize profits, you can speak, but maintain a moderate pace that you can not sing.
2. cycling
Whether outdoors or stationary bikes, cycling at a moderate, consistent pace gives you excellent cardiovascular benefits while minimizing joint effects. Ideal for building leg strength and improving aerobic fitness.
3. swimming
Swimming is a full-body Liss workout that increases cardiovascular fitness, endurance and muscle tension. Water buoyancy reduces joint stress and is ideal for recovery from injuries and for less impact training.
4. Rowing Machine
Long-term use of the row bullet machine at a medium pace will involve both the upper and lower muscles, while improving cardiovascular endurance. This is a great Liss option for those who want low-impact and full-body training.
5. Hiking on flat or progressive slopes
Hiking on moderate trails at a steady pace is a great Liss workout. It builds endurance, strengthens lower body muscles, and provides mental relaxation.
6. Oval
For those considering reducing the impact of joints, the oval machine offers a controlled, low-collision Liss workout. Adjusting the resistance level helps you customize the intensity while maintaining a steady-state heart rate.
7. Light jogging
Unlike high-intensity running, light jogging at a stable pace maintains moderate heart rate levels while offering aerobic benefits. Perfect for endurance training and entry-level options for new runners.
Who should liss?
Liss is suitable for almost everyone, making it a hefty addition to your training routine. Below are the groups that may benefit most from Liss training.
- beginner: A new feature in fitness allows you to use Liss as an entry-level training to build endurance without overstressing.
- Individuals recovering from injuries: Liss is often recommended for rehabilitation and post-injury recovery due to its lack of impact.
- senior citizen: Liss helps maintain mobility, heart health and muscle endurance without putting too much strain on your body.
- People in training for endurance events: Marathon runners, cyclists and triathletes use Liss to build stamina and to recover aggressively.
- Those seeking positive recovery: Liss is perfect for resting days and helps to promote blood circulation and muscle recovery.
How to get started with Liss
For beginners, incorporating Liss three times a week for 30-45 minutes is a great start. More experienced individuals can integrate Liss sessions along with strength training and high intensity training. Follow these steps:
- Please select an activity: Choose low impact training such as walking, cycling, swimming, and more.
- Set the period: Aim for 30-60 minutes per session at medium intensity.
- Monitor your heart rate: Maintain 50-70% of your maximum heart rate for optimal results.
- Stay consistent: Run Liss 3-5 times a week for the benefits of sustainable fitness.
- Gradually progress: As endurance improves, it increases duration and frequency.
thrivedailywellness Notes
When it comes to fitness, there’s no one-size-fits-all approach. Low Intensity Aerobic Exercise (LISS) is an effective and sustainable training that supports fat loss, cardiovascular health, and recovery. However, exercise effectiveness depends on consistency, personal goals, and overall lifestyle. Finding a balance between different training intensities is key to long-term health and fitness success. thrivedailywellness encourages mindful movements. Whether it’s Liss, Hit, or strength training, the best training is what you’re involved and consistent.
The final words
Liss Cardio is a versatile, less impactful training option that improves aerobic fitness, supports fat loss, and promotes recovery. Its accessibility is perfect for beginners, endurance athletes, and those looking for a sustainable exercise routine. While HIIT may offer faster calorie burning, Liss offers long-term endurance without overburdening.
For those looking for a Guided Fitness routine, Healthify Studio offers top trainers and live group training from around the world. Whether you prefer yoga, dance, Pilates or strength training, Healthifyme’s AI-driven fitness plans can help you stay on track. The key to lasting outcomes is consistency, balance, and fitness planning that suits your lifestyle.
Frequently asked questions (FAQ)
Q: What is Liss Cardio? Also, how is it different from HIIT?
A: Liss Cardio (low-intensity steady state) is a medium-intensity exercise that runs at a stable pace over a long period of time. Unlike HIIT, which has a short burst of intense activity and a persistent rest, Liss maintains a consistent heart rate of 50-70% MHR.
Q: How long does a Liss workout need to last?
A: Liss workouts usually last for 30-60 minutes. Duration depends on your fitness goals, endurance level, and training frequency.
Q: Does Liss help you lose weight?
A: Yes, Liss supports fat loss by encouraging your body to use it as a fuel source. However, when you combine it with strength training and a healthy diet, you will get better weight loss results.
Q: Can liss replace strength training?
A: No, Liss should not replace resistance training. Strength training is essential for supporting muscle building and metabolism. Combining both workouts gives you comprehensive fitness benefits.
Q: Is liss better than HIIT?
A: Neither is “good.” It depends on your fitness goals. While HIIT is efficient for burning calories in a short amount of time, Liss is ideal for endurance, fat oxidation and recovery.
Q: What is Liss’ best exercise?
A: Walking, swimming, cycling, rowing and hiking are some of the best squirting exercises. They are low impact and can be easily incorporated into your daily routine.
Q: How often do I need to do Squirrel Cardio?
A: For general fitness, 3-5 sessions per week is recommended. It can be combined with strength training or HIIT for a balanced training routine.
Source of research
1. Effects of high-intensity interval training and steady-state training on aerobic and anaerobic abilities
2. Steady-state vs. Interval Training: Which is the best for your clients?
3. High-intensity interval training, not continuous exercise, improves fat distribution in overweight adults
4. Exercise and circulating cortisol levels: intensity threshold effect
5. Big Outdoor: How a green athletic environment makes all the benefits
6. Accelerating recovery from exercise-induced muscle damage in triathletes: Olympic distance race considerations
7. Muscle fiber types and training
8. Be active
9. Physical Activity Guidelines for Americans
10. Understand your target heart rate
11. Measurement of physical activity intensity
12. Effects of exercise training on weight loss, body composition changes, and weight maintenance in overweight or obese adults: 12 systematic reviews and 149 studies overview
13. What exactly is “moderate intensity” aerobic exercise?
14. Continuous exercise, not high-intensity interval training, but improves fat distribution in overweight adults
