What is LISS cardio? 

 This refers to a Low-intensity steady-state (LISS) method of cardiovascular exercise in which you do aerobic activity at a low-to-moderate intensity for a continuous, and often extended, period.

“LISS” is a newer term used to describe a low-intensity style of training, but this form of exercise has been around for decades. 

You may also know it as:

• low-intensity exercise

• steady-state training (SST)

• continuous cardiovascular exercise 

• long slow distance (LSD) training

A LISS heart rate goal is 50-65 % of your maximum heart rate.  Here’s the equation and the math for you. This is a generic formula for a beginning range.  Use the Karvonen method to factor in a higher fitness level.  

220 - age = Maximum heart Rate (MHR)

MHR x 50% (.5) = lower end of LISS target heart rate range (THRR)

MHR x 65% (.65) = high end of LISS target heart rate range (THRR)

THRR for a LISS workout = 50% ____ to 65% ___ of your MHR. This is the range in which you should be doing a LISS workout.

Are there any drawbacks?

Just like any form of exercise, LISS has some drawbacks: 

• It requires longer cardio sessions, typically at least 45 to 60 minutes long. 

• You may get bored doing the same exercise at the same intensity for a long time. Consider working out with a friend or listening to a favorite podcast or playlist while you’re exercising or going outside.  Nature can help you mentally and spiritually as well, if you are mindful of the quiet, God’s creation and adopt a grateful attitude of thanks as you enjoy the outdoors in any season.

• You may increase your risk of overuse injuries if you do the same type of workout too often.  It is still important to change your activity after about 3 months, that’s why seasonal workouts are great!  In winter, use ice cleats or snowshoes.  In spring you may do more kayaking, canoeing, or biking.  In the summer, hikes and longer walks.  And in the fall, a combination of activities taking advantage of cooler temps and the beauty of changing seasons (if you live in a seasonal climate)

Is LISS cardio right for you?

LISS cardio is a good addition to most fitness routines because it’s generally safe and appropriate for all fitness levels. 

If you can easily fit a 45- to 60-minute cardio workout into your schedule, and you prefer a steady pace to switching up the intensity, then LISS may be the right choice for you. 

If you need to train for an endurance event like a 10K, half marathon, triathlon, or cycling race, you’ll likely use steady-state cardio several times a week. This is called the principle of specificity, which means you’re training in the same format you will compete in.

How can you get started?

Incorporating LISS cardio routine into your exercise program is easy to do. 

• If you’re a beginner, aim to do three LISS cardio sessions per week. Start small at 20-30 minutes a day. 

• If you’re at an intermediate or advanced level, try to include one or two sessions of LISS cardio and one or two sessions of HIIT (High Intensity Interval Training) per week. (You can also use the Karvonen method to figure your range adding in your fitness level using a resting heart rate (RHR) to get a more accurate LISS range.)

• All fitness levels should also aim to include strength training exercises for all the major muscles at least 2 or 3 days per week.

  
  
  

In my Fall (in love with) Fitness October challenge 2023 this is already built for you!  I have a workout built, simple exercises you can do at home with a few free weights.  I will have videos and instructions as well!  It will give you the accountability you need and a plan you can follow. 

If you belong to a gym or have home cardio equipment such as a treadmill, elliptical, rower, or exercise bike, you can do LISS cardio by using one or more of these machines at a steady pace for 45 to 60 minutes. 

If you prefer exercising outdoors, you can hit the pavement for a long brisk walk/jog, bike ride or head to the woods for a hike. 

If you think you’ll get bored doing the same type of workout, you can mix things up by doing a HIIT routine 1 or 2 days a week. Remember, since HIIT is high intensity, you need to work out for only 20 to 30 minutes. This (HIIT) is not a beginner workout.  

To wrap it up

LISS, or low-intensity steady-state cardio, is most often associated with running, cycling, swimming, brisk walking, and other cardio activities that require low-intensity exercise for longer periods, typically 45 to 60 minutes. 

Research has shown that LISS cardio may help burn fat more effectively than higher-intensity workouts. It’s well suited to all fitness levels and is an especially helpful form of training for an endurance event. 

For maximum benefits and to avoid a plateau, try to include both HIIT and LISS sessions in your fitness plan.

If you have any health concerns, be sure to talk to your doctor before starting any new exercise routine and get the recommended THRR intensity from your doctor.  Also note some medication limit heart rate, so check with your pharmacist or doctor in regard to your medications.

If you’d like to talk about more accountability with your fitness goals, I’d love to chat with you! Contact me! Janelleb.Baldwin@SoulisticWell-Being.com or reach out using the submission form on my home page.