fitness

-

Everything You Need To Know About LISS

Everything You Need To Know About LISS

SWEAT sweat.com

Everything You Need To Know About LISS
Why Low Intensity Steady State (LISS) Training Is The Best!

Let’s start with the obvious question. What is LISS? LISS stands for Low Intensity Steady State and it is a cardio workout that lasts between 30-60 minutes spent in the 60% of your max heart rate zone, also known as the fat burning zone. By maintaining a steady pace for an extended period of time, it helps promote fat loss, increased blood flow and improvement in overall endurance.

During the Sweat 12 Week Challenge, you will become very familiar with LISS!

Examples of LISS

Power Walking / Jogging
This is one of my personal favorite forms of LISS, because you can do it on the treadmill, at the gym or just get up and head outside if there’s nice weather! Whether you’re inside or outside, make sure you’re walking at a brisk pace., I usually do a 4mph/6.4kph on a 1.5 incline.

Elliptical
If you want to mix it up from the treadmill, hop on the elliptical. Pedal briskly for 15 minutes forward and then for the remaining 15 minutes pedal in reverse.

Swimming
If you have access to a pool, taking advantage of a water workout is a great way to get your cardio in. Swimming is the ultimate full body workout! A great example of this type of LISS is to swim the length of the pool continuously for 25-30 minutes. To engage other muscle groups, switch up your strokes throughout the workout.

What if I get bored?

One of the biggest complaints people have about LISS is that it can get boring. I get it, walking on the treadmill for 30-60 minutes can seem boring, but I’ve come up with some tips and tricks to combat the boredom and help make your cardio session fly by!

Use The Buddy System
Grab a friend and sign up for a workout class together or go for a long walk outside or on the treadmill and catch up. When it’s a nice day, I love going on a hike with my boyfriend and before we know it, an hour has flown by and I’ve checked LISS off my list for the week!

Entertainment - TV Shows, Podcasts, Audio Books
I love watching Netflix shows during my walks on the treadmill. If you prefer podcasts or audiobooks, you can do that too! It’s so nice to make LISS time ‘you’ time and indulge in some entertainment – especially if you’re on a busy schedule.

Create Heart Pumping Playlist
Create a playlist specifically for LISS. When I do this, I always put slower songs in the beginning for my warm up and work my way up to faster paced songs that will push me through the rest of the workout. If you don’t want to create your own, there are tons of pre-made cardio playlists on Spotify or check out the Sweat playlists on Apple Music! 

I’ve personally fallen in love with LISS over the years and have embraced it as one of my favorite workouts of the week. It’s amazing that PWR, BBG & BBG Stronger all have days designated to LISS, because it’s a great way to break up resistance training and de-stress after a tough day of strength training. What are your favorite forms of LISS? What do you do to get through your sessions? Have you discovered a new favourite LISS workout during the Sweat 12-Week Challenge so far? Let me know at @erikacweiss on Instagram or in the comments below!

Sweat has no liability with respect to any Contributor Submissions, including but not limited to copyright infringement or violations of intellectual property law.
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# if (s.replied_comments_count) { #> <# for (var j = 0; j < s.replied_comments.length; j++) { var c = s.replied_comments[j]; var lastComment = s.replied_comments[s.replied_comments.length - 1]; #>

<#= c.user.username #><#= moment(c.created_at * 1000).fromNow() #>

<#= c.html_body #> <# if (c.images) { #>

<# } #>
Reply Like Unlike
<# } #> <# if (s.replied_comments_count > 3) { #> Show more replies <# } #> <# } #>
<# } #>
<# for (var i = 0; i < comments.length; i++) { var s = comments[i]; #>

<#= s.user.username #><#= moment(s.created_at * 1000).fromNow() #>

<#= s.html_body #> <# if (s.images) { #>

<# } #>
Reply Like Unlike
<# } #>

Leave a comment...
Sort by: