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The LISS Cardio Method: What Is It? This Is A Detailed Beginner’s Guide

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Low-intensity cardio (sometimes called “steady-state training” or “SST”) is getting a lot of attention lately, and for good reason. LISS People of all ages and fitness levels can benefit from it. This is a not so scary exercise for those who want to get off the couch and get moving. And for exercise pros, they’re great for cross-training and endurance training.

As the name suggests, LISS involves long periods of slow aerobic activity, such as walking, jogging, or cycling at a comfortable pace.

Consider LISS exercises rather than high-intensity interval training (HIIT), which requires maximum effort for a short period of time, explains Peter Katzmarczyk, PhD, co-executive director of Population Sciences and Public Health. Pennington Biomedical Research Center in Baton Rouge, Louisiana, researches physical activity and obesity.

The term LISS is relatively new, but the movement type is not. This is the United States. Dr. He served on an HHS advisory committee that worked on the guidelines.)

“Simply put, public health professionals have been promoting aerobic exercise for decades  you can think of LISS exercises as walking, biking and swimming,” he says. He says that it is synonymous with aerobic activity of moderate intensity.

What makes exercise LISS?

One of the biggest differences between LISS workouts and other workouts is the intensity of the workouts. Heart rate goals help you measure and understand exercise intensity.

The higher your heart rate, the harder your body works (or the more intense the activity you do).Maximum heart rate indicates the upper limit of exercise intensity. It is considered safe. Upper right arrow 220 bpm (bpm) your age (about 200 bpm at age 20. Or about 185 bpm at age 35) upper right arrow with LISS. Or moderate intensity exercise. Your goal should be About 50 to 70 percent. Of your maximum target heart rate should be reached

Keep in mind that fitness level affects the types of activity you can or can’t do without raising your heart rate above a certain limit. For people with low levels of fitness, jogging slowly can raise the heart rate above the LISS exercise threshold; However, for people who are physically fit. Jogging can raise the heart rate to the goal of a LISS workout.

If you’re just starting out, aim to spend 20 to 30 minutes on a LISS workout, says Robert Ross, Ph.D., professor in the School of Kinesiology and Health Studies at Queen’s University in Kingston, Ontario, whose research focuses on lifestyle and exercise interventions to help with obesity; But as you build your endurance, your end goal of these workouts should be longer sessions of up to 60 minutes several days a week, says Dr. Ross says.

LISS Versus HIIT: What’s the Difference?

Intensity is the main difference. Ross says that during a HIIT workout, you should aim to get your heart rate up to about 85 percent of your maximum target heart rate. (This advice aligns with the American Heart Association’s definition of vigorous intensity exercise, which is 70 to 85 percent of your maximum target heart rate.)

Other differences include:

Time: Compared to a 30-minute HIIT workout, a LISS workout that offers the same benefits (in terms of energy consumption or calorie burn) takes longer.

Pacing: LISS is performed at the same pace throughout, while HIIT separates periods of intense exercise with short recovery periods.

Attention and concentration are required during: LISS exercises, because you usually do the same activity for long periods of time, most of which do not require much focus. During HIIT exercises, you may need to pay more attention, change movements, and pay more attention to how hard you are working.

The Health Benefits of LISS Training

LISS, like other low-intensity exercises, has many health benefits. It helps reduce the risks of high blood pressure, stroke, obesity, diabetes and several types of cancer. Improves muscle strength, aerobic fitness, mental health, cognitive function, and sleep.

A study comparing the effects of eight weeks of high-intensity interval-style exercise (Tabata-style classes) with eight weeks of stationary exercise (cycling) in a group of inactive college students found that both produced similar aerobic and anaerobic exercise. the benefits. Right arrow above.

According to Ryan Arista, CSCS, co-owner and trainer at On Target Fitness in Portsmouth, New Hampshire, some of the other benefits of LISS workouts include:

  • It is generally easier for beginners to access and has less impact on the body.
  • Recovery after exercise is usually faster.
  • It also helps build endurance for extended periods of exercise.
  • Helps people achieve and maintain a healthy weight.

Are LISS Workouts Good for Weight Loss?

Stationary exercises like LISS are really helpful for weight loss, but you may need to log more time into sweating to get results similar to what you get with an intense workout like HIIT to help with weight loss. The reason for the upper right arrow is simple: It takes longer to burn the same number of calories with LESS than with HIIT.

But a meta-analysis of more than 160 exercise studies found similar fat loss and weight loss with steady aerobic exercise like LISS and interval training like HIIT, as long as people burn the same number of calories.

“The LISS has the advantage of being simple and easy to perform, and because of its low-intensity nature, it’s easy to recover from,” says Alec Lieberman, a certified personal trainer with the National Strength and Conditioning Association and owner of On Target Fitness. . This is a great starting point for people who are overweight or obese trying to transition from a sedentary lifestyle to a more active lifestyle.

To get the most weight loss benefit with LISS, you’ll need to mix in some strength exercises to build muscle and pay attention to what you eat, Lieberman says. “It’s great to use as an easy way to start getting in shape, or to incorporate as part of an overall training and nutrition strategy,” Lieberman says.

Who Are LISS Workouts Best For?

If your goal is to improve your aerobic fitness and you have time for long workouts, a LISS is a good option, says Ross. LISS is a great way to start exercising if you are overweight, obese or have a sedentary lifestyle. It’s an accessible exercise for people with knee or back problems because it puts less stress on the joints than high-impact exercises.

Ross says that while there is a risk of overuse injuries with LISS, especially if you do the same activity all the time, the risks of inactivity are much greater.

Ross adds that lack of time is the main reason to consider HIIT rather than LISS exercises. It can take two or even three times longer with a LISS activity to burn as many calories as a HIIT workout.

How to get started with LISS Cardio Workouts

A variety of activities in which you go at a steady pace for an extended period of time can be considered LISS. Lieberman explains that the best way to find a LISS workout that’s right for you is to think about your hobbies and what you can easily fit into your schedule and lifestyle.

For people who love to be outdoors, activities like hiking or kayaking may fit the bill. For others, doing chores around the house like gardening, yard work or snow shoveling can be considered LISS activities, Lieberman says.

Several other types of exercise, such as LISS or moderate intensity exercises. The upper right arrow includes:

  • Walk two miles in 30 minutes
  • Cycling four miles in 15 minutes
  • A 15-minute walk up and down the stairs
  • 30 minute quick dance
  • Do 30 minutes of water aerobics
  • Swimming for 20 minutes
  • Gardening for 30 minutes
  • Move yourself in a wheelchair for 30 minutes
  • Shooting baskets for 30 minutes
  • Jump rope for 15 minutes

The key to success in any exercise routine is to start slowly and gradually increase the time or intensity.

Whether you’re completely new to exercise or looking to add LISS to a mix of your existing workout routine. Ross says it’s a good idea to start with. A short workout of about 30 minutes and gradually build up to 60 minutes. If all of your workouts are LISS or other forms of moderate-intensity exercise. You should ultimately aim to get 30 to 60 minutes of exercise on most days of the week.

Ryan Arista offers the following tips for getting started:

  • Start slowly and gradually increase the intensity.
  • Choose something you really like to do – pay attention to duration and speed.
  • Don’t stress if you feel like you’re in physical shape – one of LISS’ goals is to build aerobic fitness.
  • Remember “Talking Test”. You should be able to talk to a workout buddy and if you can’t. You’ll be gone really fast.
  • Listen to your body (for example, relax if you need to).

Sample LISS Workouts to Try

Here are some sample LISS exercises to try, according to Arista:

Go for a walk or “paddle” for 30 to 60 minutes. Once you’re done, try to “provoke”. This is walking with a heavy backpack. You can start with a package that weighs about 20 pounds.

Walking or rucking LISS intervals Try walking or LISS intervals for 10 runs a little faster for 1 minute, then a little slower for 2 minutes. You can use intervals with LISS if you’re working at 50 to 65 percent. Of your maximum target heart rate rather than pushing yourself to the limit with HIIT.

Carry it outside. Carry something heavy, walk out the door and carry it around your house. Rest as needed, repeat for 5 to 10 rounds.

More Frequently Asked Questions About LISS Cardio

Here are answers to some common questions about LISS exercises.

What exercises qualify for LISS?

Many activities are considered LISS if they are performed at a low or medium intensity level. According to the CDC, moderate physical activity includes walking at 3 miles per hour. Cycling slower than 10 miles per hour on flat ground. Double tennis, dancing and swimming.

Which is better: LISS or HIIT?

This depends on your goal and situation. The LISS is great if you’re new to cardio. Looking to build stamina, or just interested in one sport like running or cycling. Want to get faster. Or want variety in your workouts.

Can you do cardio exercises at home?

Yes, easy non-exercise exercises include walking, jogging, climbing stairs, or cycling (if you have a bike). If you’re stuck indoors or prefer not to go out. Search online for workout videos led by certified personal trainers. Or wear your favorite jam and dance at a moderate pace.

What is the ideal heart rate for LISS?

Aim to work out 50 to 70 percent of your maximum heart rate. Which is what the American Heart Association recommends for moderate-intensity exercise. Use the Speaking Test to see if you’re in the correct area. With the right top arrow: you can still talk to a running buddy. But you can’t sing. If you can’t talk. 

Also Read: 5 Cheeses You Can Eat On The Keto Diet And 5 You Can’t Eat

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