3 Ways to Use LISS Cardio to Enhance Weight Loss Results
There are two main types of cardio you hear about today — LISS and HIIT (high-intensity interval training). As the title would indicate, this article will discuss why many prefer to utilize LISS cardio (low-intensity steady state) as part of their exercise program. The two forms of cardio tend to be polar opposites, like hot and cold temperatures. Yet, both have their advantages and can do a great job of helping you burn body fat and improving your weight loss results.
If you really wanted to, you could combine LISS cardio with fasted cardio to get even better results.
What is LISS Cardio?
If you were to ask a group of fitness enthusiasts if they prefer to utilize LISS cardio or HIIT cardio in their program, you’d get a mix of answers. However, LISS seems to be a favorite for most, though, as it’s an “easier” form of aerobic fat-burning.
That being said, while the intensity isn’t high, it does require you to increase the duration of your cardio session when compared to a high-intensity form like HIIT. The recommended duration for a LISS cardio session will be anywhere from 45-60 minutes of continuous activity. There are no rest or recovery periods when engaging in LISS cardio.
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As mentioned above, LISS cardio is a low-intensity steady state form of cardio. You can think of this as riding a bike, walking, swimming, rowing, using a stepmill, and even hiking. This form of cardio should allow you to hold a conversation while engaging in the activity and will generally be around 50-60% of your heart rate max. If you’re finding it difficult to hold a conversation, lower your intensity.
LISS cardio has been found to be associated with improvements in blood flow, increases in cardiovascular health and endurance, and the ability to decrease the risk of heart disease.
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When looking to fit this type of cardio into your routine, a good starting point would be three days a week. As your fitness level increases or you want to enhance your fat-burning potential, you may add additional days.
Why Should You Implement LISS Into Your Cardio Routine?
Whether you are a beginner or advanced exerciser, LISS cardio is something you can use to your advantage, regardless of if you are trying to lose weight, maintain your weight, or improve your cardiovascular conditioning.
Related Article: Utilizing Weight Training and Cardio
To be fully transparent, due to this form of cardio being a steady state form, some individuals may find it somewhat dull and boring. It would be ideal to play music, listen to a podcast or audiobook, or have something showing on television to help pass the time and take your mind off of what you’re doing. Many even catch up on their Netflix shows while doing their cardio. Some will watch shows on their tablet or smartphone if they don’t have a television where they are doing their cardio.
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