First, it’s easily accessible to people at every fitness level. Best for: Beginners who need to build an aerobic base or for active recovery for exercisers/endurance athletes of all levels. In this case, the enhanced recovery you'd see with steady-state cardio training surpasses any potential fitness gains you'd get by doing more sprint work. Instead, we'll refer to cardio as Zone 2. Moderate Intensity Steady State . Many people have been asking this question, again and again, coach, do I need to do cardio while bulking? To help with getting enough energy, and the recovery from HIIT: Buckfeed; Bucked Up; Collagen Peptides; Deer Antler Spray; LISS Cardio: The Basics. Active recovery is a rest day that involves some light movement, and a LISS workout is an excellent form of this. The perceived effort of MISS is about a 7-8 out of 10 and is usually done for a duration of about 45-60 minutes. This is less likely to make someone want to throw up a little in their mouth. Or you can place HIIT on 1-2 days a week and use LISS every day besides that 1 day. Can be used to speed up recovery; More suitable for elderly; More suitable for people with low levels of fitness; Can be an intermittent part of a HIIT workout regime; So, Which Type of Cardio is The One for Me? There are some exercises like light jogging and slow cycling that do allow this to happen, but even hiking and other activities can be better for it. Equipment: Indoor ... #SSoDTackledBethany #7 – a day of ‘recovery’ from a whole week fast but fun Bethany… My wife had a good laugh when you mentioned that this is a good class for your day off… Thanks. What it is: A cardio interval technique in which you alternate 20- to 30-second bursts of all-out intense effort (80 to 90 percent of max heart rate) with recovery periods. This cycle of work-rest periods is then repeated for 10-15 minutes. LISS is extremely unlikely to put undue stress on the body. u/howdoigetstronger. You do need to do cardio though, even if not enjoyed, as your cardio system underpins much of your overall system health and can have an impact on how you perform in the gym also. How Much Cardio Should I Do (For Health Only)? LISS cardio improves blood flow for faster recovery; Promotes insulin sensitivity for better nutrient absorption; Help is bouncing back to the cutting phase. Your joints can easily take a bit of a beating during a HIIT routine. Try low- to moderate-intensity workouts to help increase blood flow to damaged muscle tissues and boost your recovery. Anyone can open up their front door and go for a long walk, and most people can handle a light jog. This is why Low-Intensity cardio sessions work great. The more LISS you do the more frequently you can do a cardio workout as it has a tendency to allow faster recovery. At this point adding LISS cardio throughout the week can help to create a caloric deficit to keep fat loss moving along steadily without impacting on recovery. Carrie Johnson: #SSoDTackledBethany #5. Less stress on the body equals easier recovery. Traditional dogma would have us believe that low-intensity, steady-state (LISS) cardio and moderate-intensity cardio are the best forms of cardio for fat burning, but this isn’t necessarily true. This is the line between medium intensity (aerobic) and high intensity (anaerobic). Cardio training can be either for overall health & fitness, weight loss or competitive enhancement. You’re recovering from your high intensity workout from the previous day, but actively doing so. The kind of cardio involved in LISS training has to be an exercise that you can do lightly, usually with low impact, over a long duration. You don’t get as hungry, they are (usually) low-impact and therefore, don’t impact recovery and you still burn calories. For many it is not feasible to be performing split cardio and weight sessions, so adding 20-30 minutes of LISS after a workout 2-3 times per week can be a sound strategy for the competitive physique based athlete. For the purpose of this article, we are going to look into HIIT & LISS cardio … LISS involves few (if any) rest periods. LISS is by far the most common form of cardio. Log in to Reply; December 6, 2020 10:38 am. The only problem is that it takes a long time to burn those calories. HIIT focuses on quick bursts of high-intensity cardio followed by a rest period. The choice is yours. It also promotes recovery and oxygen delivery to cells. Workouts generally last 30-60 minutes (or more!) Just what I needed today ♥️ . A great way to implement LISS is going for a walk! However, you must still consider the fatigue that comes from doing cardio. Easier recovery: LISS cardio is easier on the body and heart, which makes it great for all fitness levels, but also for better recovery. Low Intensity Steady State (LISS) is a low-intensity cardio workout usually calling for 30 to 60 minutes of exercising at approximately 60% of your maximum heart rate, a.k.a. Your “fat burning” zone. Some scream about intervals while others shout about steady state. Of all the ways to perform cardio, walking is by far one of the most popular. Advocates of LISS promote the idea that training in this manner promotes greater fat burning, increases blood flow and oxygen delivery to muscles, and accelerates recovery. ... It’s also suitable for beginners, as it is easier to do than HIIT, and the recovery time is shorter. HIIT is any form of exercise where you alternate between short bursts of “all-out” effort and “ active recovery. The term LISS is far less well-known that its opposite number, HIIT. LISS (steady state cardio) vs HIIT/interval conditioning for improving recovery during a workout. Low-intensity steady-state training (LISS) LISS cardio entails low -intensity training, typically, for a longer period of time. The debate about HIIT vs LISS cardio can get heated. Steady State Cardio is the practice of doing a form of aerobic exercise for an extended period of time to elevate heart rate, and burn more calories. LISS is a completely different form of cardio compared to HIIT (High-Intensity Interval Training). What I mean by this is to place LISS cardio on higher intensity days so you can adequately recover and HIIT on lower intensity days. Those are tough workouts and you’ll need a day to recover in most cases. Downsides of LISS Cardio . You might as well tell your buddies that you're going to a Yogalates class. LISS cardio is beneficial for many of the same reasons that HIIT exercise is and doing it regularly: Improves insulin sensitivity ; Lowers blood sugar levels; Improves cardiovascular fitness; Increases energy expenditure; In addition to this, low impact exercise is easier to recover from. LISS is a Fantastic Recovery Day Workout. Below, we delve into the benefits that low-intensity, steady-state (LISS) cardio offers, and why you should incorporate it into your training to improve your race performance and results. That is the only con about it. LISS is commended for being easy on the body, requiring little to no recovery. The New Cardio: Zone 2 Work. Myth: Cardio while bulking is bad . ... As well as a much larger improvement in heart rate recovery compared to LISS. LISS cardio is a great training option for a few reasons. 2. If you’re a frequent gym-goer and need a new option for active recovery days, LISS is your best option. The recovery benefits associated with LISS cardio are excellent and reason enough to incorporate it into your weight training/ fat loss routine. Usually after exercise, your muscles will be sore, but studies have shown that just some light movement in the body reduces soreness and is better for recovery than sitting still. HIIT or LISS cardio? Walking is free, low impact, easy to adhere to, a great form of active recovery, and has many other benefits including mental and emotional relaxation. Archived. It’s rare to see injuries in someone doing LISS cardio. A point to make for avid strength trainers is that while strength may decrease short-term, it will almost inevitably super compensate and actually aid in strength improvement further down the road. ... on HIIT as a form of cardio for fat loss. Posted by. Second, it’s safe. “Your body adapts over time. For example, sprinting all-out for 30 seconds on a treadmill, followed by a short period of rest before beginning again. Injuries during LISS are also extremely unlikely. Walking, jogging, rowing, traditional aerobics, and swimming are all examples of LISS. Mentioning aerobic training or calling cardio "cardio" is an instant buzzkill, and it's half the reason most people avoid it. You Will Maintain Muscle Mass . Anyhoo, let’s talk about a common way to perform LISS for fat loss. LISS cardio, aka low-intensity, steady-state cardio, is doing a workout with repetitive motion—think running or swimming laps—at a consistent pace. Close. Low-intensity cardio means that your body is going to be able to recover from whatever else you’ve done during the week without further damage to your muscles. Great active recovery. If high-intensity burpees and jump squats aren't your thing (or make your knees scream), there's another workout you should try: low-intensity steady-state cardio, a.k.a LISS cardio. … LISS is best after sitting after a long duration, recovery from a hard workout, or as part of a fat loss program. So let’s say that you’re into HIIT, Tabatha or other workout routines like kettlebells or MMA training. However, with LISS you are being much easier on your muscles, joints, and other tissues. It involves the repetition of the same movement for long periods of time while maintaining a moderate heart rate (around 40-60% of your max heart rate). 1 year ago. The intimidation factor is gone. Introduction In regards to cardiovascular exercise and training, it all depends on your preferences and the goals you want to achieve. Hence, you may find easier and faster recovery after steady-state cardio. However, it takes a lot of time, and it can get boring. LISS Cardio Cycle. LISS Cardio Requires No Recovery Time As we looked at earlier, HIIT exercise can only be done in small doses, ideally for no more than 40 minutes per week. LISS workouts are also great recovery workouts in between more intense workouts. LISS = Low-Intensity Steady-State. In addition, during HIIT workouts your average heart rate is near the anaerobic threshold. On those days, you can use a LISS workout, slow and steady, to aid in your recovery and keep your muscles and joints limber. This might give you enough time for two workouts before your body can't safely handle any more HIIT. One way to implement cardio into your workouts is to optimize for recovery. Why You Should Do All LISS, All the Time “Gym-goers who skip LISS are missing out on a stress buffer, fat burner…and an active recovery day.” Before you chill on the elliptical for the fifth day in a row, know that you shouldn’t rely on LISS workouts as your one-and-only form of exercise. 10. HIIT takes a greater toll on your recovery than LISS and may interfere with your ability to properly recover for your next training session. We have seen that both types have their advantages and disadvantages, so deciding between the two really depends on your individual aims and preferences. 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