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  • Writer's pictureWill


You’ve undoubtedly heard of HIIT, TABATA, AMRAP, EMOM, and a dozen others. I have a “new” one for ya! If you’re tired of all the acronyms related to workouts, you’re not alone, I am too! Unfortunately, there’s no other way to identify them. For me and my client’s I keep it as simple as possible. You don’t have to worry about what the acronyms mean, that’s my job. I will explain and demonstrate.

I introduce this “new” [not really new] workout called Low Intensity-Steady State or LISS for short, due to feedback from my clients. High Intensity Interval Training [HIIT] is one of the best ways to shed pounds and pounds of fat. Unfortunately, HIIT isn’t for everyone. Fortunately, LISS cardio is an uncomplicated concept and can get the job done just as well as HIIT.

What is LISS cardio?

Low-Intensity Steady-State is a method of cardiovascular exercise in which you perform aerobic activity at a low-to-moderate intensity for a continuous period of time.

When doing LISS cardio, the goal is to keep your heart rate around 45 to 60 percent of your maximum heart rate for an extended amount of time. It’s the counterpart of HIIT, which entails alternating short bursts of intense exercise with low-intensity recovery periods and your heart rate is generally at 80 to 95 percent of your maximum.

What are the benefits?

LISS cardio has many health benefits, like improved blood flow, lower risk of heart disease, and improved brain function.

Steady-state training improves your body’s capability of using fat as fuel. Also, according to a 2014 study, continuous aerobic exercise is just as effective as HIIT at improving fat distribution.

It’s appropriate for all levels from novice to champion!

It allows for faster recovery.

Builds endurance.

What are the downsides to LISS?

It requires longer cardio sessions, lasting from 45 to 60 minutes.

You may get bored doing the same exercise at the same intensity for a long time.

LISS is most often associated with running, cycling, brisk walking, swimming, and other cardio activities that require longer sessions of low-intensity exercise. The draw back to these exercises is boredom!

But I am developing a LISS session that mimics HIIT but at low intensity-to elevate boredom.

Stay tuned for dates and times for upcoming new LISS classes! I hope to see you there!




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