About Low Intensity Steady State Cardio (LISS Cardio)
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What Is Low Intensity Steady State Cardio (LISS Cardio)
Low-intensity steady-state cardio is performed every day, we just don’t put a label on it. You’ve probably already done some today! For example, walking your dog around the block a few times, or walking at a steady pace for a certain amount of time. On a treadmill, this could look like a slight incline at about 3 and a walking pace at about 3 mph for 40-60 minutes. These numbers can vary depending on your fitness levels and equipment. For most people, this intensity will have them working about 60%-70% of their max heart rate (220-age).
The formula that I have always used is 220-age and this is the formula that is commonly found on organizational websites. There is another formula, called the Tanaka formula which came from a meta analysis that found that 208 – 0.7 x age is a more accurate predictor of max HR.
I would probably just use 220-age to be safe and general.
How does Low Intensity Steady State Cardio (LISS Cardio) Burn Fat
LISS or Low-intensity steady-state is known to burn fat due to the way the energy systems in our body work. There are three main energy systems in our body, ATP-CP, Glycolytic, Oxidative. ATP-CP and the Glycolytic system both primarily use glucose for fuel, also known as Carbohydrates. The Oxidative system primarily uses fatty acids for fuel, also known as fat.
The body breaks down carbohydrates faster than fat cells. Since low-intensity steady-state cardio is less demanding on the body and takes place over some time, it relies on the oxidative system more. The body can take more time to break down fatty acids and mobilize them to use as the primary source of fuel in this type of activity.
Why Is Hiit Better Known to Burn Fat than Low Intensity Steady State Cardio (LISS Cardio)
Based on the basic principles of energy systems, HIIT is better suited to burn carbohydrates. HITT alternates between using the ATP-CP and Glycolytic energy systems. There is another element post-exercise which HITT is well known for, Excess Post-Exercise Oxygen Consumption (EPOC). EPOC is when post-exercise, the body burns more calories than you normally would if you were doing nothing. How many calories does this account for? Unfortunately, not enough to the point where you would reap significant benefits related to fat loss.
Benefits of Low Intensity Steady State Cardio (LISS Cardio)
Easier for untrained individuals to complete
Won’t interfere with a training program
Can be done more frequently
Low Intensity Steady State Cardio (LISS Cardio) Workouts or Activities
Walking
Swimming
Biking
Hiking
Which Should I do, LISS or HIIT
The simple answer is it depends on how you are training! If your priority is to increase muscle mass and you are planning a heavy leg day tomorrow, you should not plan to complete a HITT workout today.
HIIT is very time efficient but it does have a trade-off with recovery time. In this scenario, if you were to perform a HITT workout today it is likely that your legs will not be able to fully recover for tomorrow’s workout. This will interfere with your ability to perform at the expected level of strength you have programmed. LISS would be a great alternative in this scenario as it requires less recovery time and you are still challenging your body’s energy systems.
A way you could incorporate HITT training into your strength routine is to plan a HITT session before training an opposing muscle group (i.e. the upper body) so that you do not interfere with the muscle’s recovery time. This is a great way to spice up your routine and get your heart rate going.
Overall, proper programming is essential for maximizing your progress and setting your body up for success throughout your training!
What is lISS Workout
An average Low Intensity Steady State LISS workout revolves an effort with a low heart rate, around 60-80% of your maximum. An example of time is roughly 30-60 minutes at a pace where you can comfortably hold a conversation.