What is LISS Training?

Cardio. Some people love it while others are at war with just the thought of going for a run. 

It’s pretty widely accepted that cardio is important to incorporate into our workout routines. It supports heart health, regulates blood sugar, helps us sleep better, and does so much more. But how do we figure out what we’re supposed to do to reap those benefits? 

We all have our preferences when it comes to getting our bodies moving and with so many options out there, narrowing it down can be pretty overwhelming. There are simply too many cardio exercises out there to discuss in one single article, so let’s cover one type of cardio training so you can find what works for you: LISS. 

What is LISS Training?

LISS stands for “Low-Intensity Steady State.” It’s a form of fitness training that requires a low-moderate, regulated heart rate (about 50%-65% of your max heart rate) over an extended period of time (30-60 minutes). 

You might have heard of LISS’s counterpart, HIIT (High-Intensity Interval Training), which is characterized by short bursts of massive energy output. The American Council on Exercise makes an amazing analogy to explain LISS as it relates to HIIT: 

HIIT is like driving your car through a city: it uses lots of energy and forces your car to run out of gas pretty quickly. LISS cardio training is like driving down a long highway: your car is able to stretch out its gas mileage because it’s moving so consistently. And whether you drive through the city or down a highway, you ultimately burn gas to get to your destination no matter what.

Here are some examples of movements you can apply LISS training to:

• Walking/Jogging
• Hiking
• Elliptical 
• Swimming
• Rowing
• Pilates
• Yoga Flow
• Stand-Up Paddleboarding 

Who is LISS Training for?

One of the coolest things about LISS is that it’s super accessible. 

Is this your first time incorporating exercise into your life? LISS is for you.

Do you have any health issues that can be improved by cardiovascular exercise? LISS is also for you.

Are you an elite athlete who needs some extra recovery support? Well, guess what? LISS is for you too. 

LISS has a place in almost anyone’s workout routine because it can be applied so widely both inside and outside of the gym. 

What are the Benefits of LISS Training?

LISS comes with a whole lot of benefits (re: LISS is for everyone). Here are just a few: 

• It’s free – going for a walk won’t cost you a penny. 
• It’s a great way to dip your toes into fitness if you’re just starting out. 
• It’s accessible – we said it before and we’ll say it until it sinks in. 
• It improves heart health.
• It is a great way to start working toward endurance competitions like marathons.
• It’s generally less risky than high-intensity workouts. 
• It aids in recovery. 
• It can improve metabolism.
• It burns fat and supports weight loss goals.

What are the Disadvantages of LISS Training?

The only major disadvantage of LISS training is that it’s not very time efficient. Remember the driving on the highway vs driving in the city analogy? It takes longer to burn through a tank of gas on the highway (doing LISS), and the goal with exercise a lot of the time is to burn through that gas as much and as fast as we can. 

What we mean is simply that LISS takes up a lot more time than its high-intensity counterpart. You can burn the same amount of calories in a LISS cardio workout as a HIIT workout, but the LISS workout will take longer. This means that if you get bored easily and/or live a busy lifestyle without too much time to exercise, LISS might not fit into your schedule. 

Another thing to note is the potential for injury that comes with any form of exercise. While high intensity presents its risks of injury by way of moving so hard and fast, when you’re doing LISS, you may have to worry about repetitive stress injuries like shin splints or plantar fasciitis. No matter what type of exercise you’re doing, if you feel any pain beyond your muscles working, stop and talk to a doctor. 

Creating a sustainable fitness routine is all about finding movement that makes you feel supported, challenged, and excited. LISS is a wonderful piece to incorporate into the puzzle of your fitness journey, whether you’re rearing up for a marathon or because your doctor recommended you get some exercise. 

Regardless of your fitness level, if you’ve decided that LISS exercise is right for you, we’ve got all the equipment you could need to get to work. You can also find LISS workouts like yoga on our digital fitness platform, iChuze Fitness. Get a free 7-day trial today! Start small, work your way up to long workouts, and enjoy the ride!