What is LISS Training?
If you’re tapped into the fitness world on Instagram, you may have heard of LISS training. LISS stands for Low-Intensity Sustained State. Basically, LISS is any cardio activity that’s done at a low intensity for 30 – 60 minutes. Whether you’re walking, biking, swimming, or rowing, you’re doing a LISS workout if you maintain the same pace the whole time and don’t exceed 70% of your maximum heart rate.
Great for Beginners and Recovery Days
A lot of women enjoy LISS workouts because they’re not intimidating and don’t take a lot of effort, but you can still get great results. LISS workouts help you build strength and endurance as you’re getting started with a workout routine or haven’t exercised in a while. Since LISS workouts have a low risk of injury, just about anyone can do them. They’re also perfect to do on recovery days during your workout program.
Supports heart health
According to the American Heart Association, adults need a minimum of 150 minutes of moderate aerobic activity each week. For those who dislike running or are unable to do it, LISS cardio presents an easy option for getting your recommended dose of heart-healthy exercise. Focusing on maintaining 50 – 70% of your maximum heart rate for at least 30 minutes several times per week will help you build endurance and improve circulation in addition to strengthening your heart.
Some LISS workouts can really make you sweat off some major calories (try cranking the incline on the treadmill and walking). It’s important to note, however, that while LISS cardio is great for burning fat, it’s not as effective as high-intensity interval training for improving metabolism.
Just don’t forget the other stuff
LISS workouts are not intended to be your only form of exercise. While some LISS workouts can burn tons of calories, they’re not a substitute for strength training. If you’re looking to tone up in addition to losing weight, you’ll want to incorporate strength training into your routine, as LISS workouts can actually cause you to lose muscle mass over time.