LISS, or Low-Intensity Steady-State, training is a form of cardiovascular exercise that involves performing low-impact movements at a steady pace for an extended period of time. LISS exercises include walking, cycling, swimming, or using the elliptical machine. It is a low-intensity form of cardio that is excellent for improving cardiovascular health, burning calories and fat, and is joint-friendly. Here are some of the top benefits of LISS training:
Improves Cardiovascular Health:
LISS training is excellent for improving cardiovascular health. It strengthens the heart and lungs, improves blood flow, and enhances overall cardiovascular function. LISS training can also lower blood pressure and cholesterol levels, reducing the risk of heart disease and stroke.
Burns Calories and Fat:
LISS training can be an effective way to burn fat and lose weight. By exercising at a steady pace for an extended period of time, the body burns fat for fuel, which can lead to weight loss and improved body composition. LISS training can also help boost metabolism and improve insulin sensitivity, making it easier to maintain a healthy weight.
Low-Impact and Joint-Friendly:
LISS training is low-impact and joint-friendly, making it an excellent option for people with joint pain or injuries. By using low-impact exercises such as walking or cycling, LISS training allows you to get the benefits of cardio without putting stress on your joints.
Can be Done Anywhere:
LISS training is a versatile form of cardio that can be done almost anywhere, with little to no equipment required. Whether you’re walking outside, cycling on a stationary bike, or swimming laps in a pool, you can do LISS training almost anywhere, making it an excellent option for people who travel frequently or who prefer to exercise at home.
Relieves Stress and Improves Mood:
LISS training can help relieve stress and improve mood. By increasing blood flow and oxygen to the brain, LISS training can boost mood, reduce anxiety and depression, and improve overall mental health. It can also help you sleep better, leading to more energy and better overall health.
Here are some recommendations for frequency, intensity, and duration for LISS training:
Frequency: Aim to do LISS training 3-5 times per week.
Intensity: LISS training should be performed at a moderate intensity, with a heart rate between 60-70% of your maximum heart rate. To calculate your maximum heart rate, subtract your age from 220.
Duration: Aim to do LISS training for 30-60 minutes per session.
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