GeneralGym Fitness

Benefits of LISS Training

You’ve probably heard of HIIT (High-Intensity Interval Training) training, but have you ever heard of LISS? LISS is a fitness acronym that stands for low-intensity steady state training. Basically, in a nutshell, LISS is everything that HIIT is not. While some may not enjoy a HIIT workout, they might find all the joy in a […]

Published: 3/22/22

You’ve probably heard of HIIT (High-Intensity Interval Training) training, but have you ever heard of LISS? LISS is a fitness acronym that stands for low-intensity steady state training. Basically, in a nutshell, LISS is everything that HIIT is not.

While some may not enjoy a HIIT workout, they might find all the joy in a LISS workout. Low intensity steady state exercise provides just as many benefits as a high intensity one. Let’s look at the benefits of low intensity exercise.

What is Low-Intensity Steady State Training?

LISS exercises always refer to activities that are low intensity and impact. The goal here is to maintain a heart rate of 50 to 65 percent of your maximum heart rate. This generally refers to gentler and more mellow forms of exercise such as swimming, biking, walking, jogging, or running.

LISS vs HIIT Workouts?

The main difference between these two forms of exercise training lies in the intensity level and the heart rate goals. Low-intensity steady state training always relates to exercise activities that have a lower level of intensity, while aiming to maintain a heart rate of about 50 to 65 percent of your maximum heart rate. 

High-intensity interval training (HIIT), on the other hand, is the total opposite. In HIIT training, the desired outcome is to participate in a higher intensity activity that pushes your heart rate to nearly 80 to 95 percent of your heart rate maximum. 

For more on the differences between LISS and HIIT, this article takes a deeper dive.

Why Try LISS Training?

As with any other form of exercise, it’s important to focus on the kinds of exercise methods that will help you  achieve your personal fitness goals. Some people may prefer high-intensity activities that really get their heart rate up, while others may prefer exercise that involves less strain and intensity while maintaining a lower heart rate.

While HIIT training is great for those looking for fast-paced calorie-burning exercise, LISS training is excellent for those seeking to be gently active without putting too much stress on their body. LISS is a wonderful form of exercise for those recovering from injury, want to prevent injury, or just for those who prefer exercise that is a bit slower and more gentle. Great in improving blood flow and even reducing stress at times, a lower intensity exercise is perfect for getting that extra workout in without pushing too hard. 

LISS training can be beneficial at any fitness level as well. Whether you’re looking for LISS training for beginners or pros, there are many LISS exercises, perfect for every routine.

The Benefits of LISS Exercise Training

We love LISS training because it is gentle yet effective. This form of exercise is a particularly great choice for those who are looking to increase their happy hormones like serotonin and endorphins while reducing stress. 

Walking, for example, is a very popular form of LISS exercise where you can really notice all these benefits. Going for walks is a simple way to get your blood pumping, increase your endorphins, and protect your heart health. Have you ever noticed after a walk that you actually feel happier? That is LISS training at work.

Here are a few more benefits of low-intensity steady state exercise that we love:

Everyone Can Do It

LISS is a great choice for any fitness level. Whether you’re a beginner or a gym rat, this form of low-intensity training is beneficial for all people. LISS cardio exercise options are plenty, so you can find the perfect one that you like, from walking and swimming to bodyweight resistance training. 

Low-Intensity = Faster Recovery Time

Exercises that are low-intensity generally have a low risk of injury. This is good news for anyone that is currently recovering from an injury, or for those who would like to reduce their injury risk as much as they can. Higher intensity workouts (HIIT), on the other hand, tend to involve a greater injury risk, so LISS makes it easier for your body to recover quickly from your workout.

Endurance Building

Low-intensity exercise helps build stamina, which enables you to engage more fully in everyday activities. Additionally, stamina builds a strong foundation that can help you train for more intense forms of exercise down the road.

Fat Loss

LISS exercise helps your body use fat storages it already has for fuel and energy, which aids in fat loss. This can help you maintain a healthy weight, and allows you to increase overall muscle tone and mass.

As always, before starting any type of workout, don’t forget to warm up and stretch before hand. Benefits of warming up before a workout include promoting blood flow, encourage faster muscle recovery, preventing injury, and more 

Get To It!

So if a LISS workout sounds like you’re kind of exercise, consider adding it to your workout routine. Don’t be afraid to include bodyweight strength training, an intense cardio workout, and other exercises gradually to slowly boost your fitness level. 

Whether you’re going for a walk, a casual swim, or trying out something a bit more intense, we’re here for you. And remember, a well-rounded fitness routine is always a good thing so don’t be afraid to give both HIIT and LISS exercise training a try. If you need a place to try out all of these new kinds of exercises, stop by your local Chuze, we would love to see you soon!

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