LISS or Low Intensity Steady State

In our last newsletter we discussed HIIT training to boost fat loss, while HIIT torches calories it can take a toll on your body and require more recovery time which is why we only recommend you do it 2-3 days a week depending on how often you work out. That’s where LISS or Low Intensity Steady State training comes in. Working at a manageable pace can actually help you to repair your muscles. To figure out what moderate intensity means to you, you can do a CPET here at Heal n Cure to determine precisely what range your heart rate should be in to be working at a moderate intensity level. Or you can also use the Rate of Perceived Exertion (RPE) scale, which places different intensity levels on a scale from one to 10, with one representing no exertion and 10 being an intensity you could not sustain for more than one minute. Moderate level is around a six on the RPE scale.

LISS training can be done more frequently than it’s cardio counter-part HIIT because it doesn’t require the same kind of muscle repair. 

There are many options when you’re doing LISS training. You could:

  • Walk fast and try some hills — your pace may slow on the incline, but your effort should remain steady.
  • Walk at a quick pace but keep the treadmill on an incline. (go at a pace and incline where you don’t need to use your hands to hold on.
  • Run at a moderate pace. 
  • Dance! Take a Zumba class, try some cardio hip-hop, or experiment with belly dancing.
  • Bike outside or use a stationary bike at a manageable pace.
  • Test out the elliptical, and work your upper and lower body at the same time. Go both forward and backward.
  • Try to use the rowing machine, it’s a good full body workout that will strengthen your muscles while increasing your cardio vascular endurance. 
  • Run at a moderate pace.
  • Dance! Take a Zumba class, try some cardio hip-hop, or experiment with belly dancing.
  • Bike outside or use a stationary bike at a manageable pace.
  • Test out the elliptical, and work your upper and lower body at the same time. Go both forward and backward.
  • Try to use the rowing machine, it’s a good full body workout that will strengthen your muscles while increasing your cardio vascular endurance.

     Recommended:  3-5 days a week. 30-45 mins/session. You should be using this as your main source of cardio with HIIT as no more that 1/3 of your weekly cardio routine so you’re giving your body ample time to rest and recover. 


 

DisclaimerPlease use your own preferred trainer, equipment or facility for your exercise program. As with any exercise program, please take all safety precautions while engaging in exercise.  If at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should immediately stop and consult the nearest healthcare professional.  Acceptance of Terms: When participating in any exercise or exercise program, there is the possibility of physical injury. By engaging in such a program you agree that you do so at your risk, are voluntarily participating in these activities, and agree to release Heal n Cure from any claims. Please do not start the exercise program if you do not agree to these terms.