Low intensity steady state cardio, LISS, is a prolonged submaximal effort that can be maintained for several minutes, even hours, by relying completely on your aerobic system. HR targets for LISS will vary depending on fitness level, but an effort level of 4-6/10 should be the goal.

 

Why LISS?

 

After a bout of LISS exercise, it is possible you finish without feeling like you have done much of a workout. After all, you’ve only been putting in ~50% effort throughout your session! This is where the misconception of needing to push yourself to your limit every time you work out needs to be forgotten. During a low intensity session, the total work performed (calories burned) and the proportion of fat burned during the session, is much higher than during a moderate intensity session. The low intensity session will also allow you to come back to the gym feeling fresh the next day, and those sessions at the end of the week or end of a long day won’t be so daunting. Often times getting to the gym on those long, busy days is an impractical goal, but a post-dinner walk with your partner, walking the shops on the weekend, or playing games with your kids are easy ways to increase your energy levels, improve your mood and get in a workout without feeling exhausted.

Dylan, Longevity’s new Exercise Physiologist, taking a break out of his busy day to go for a walk.

LISS to run the city to surf?

 

For those with long distance aerobic goals, consider this: 80% of the running performed by elite distance runners is actually LISS. The pitfall many people fall into when thinking about a big goal like the city to surf, a marathon, or even an iron man is the typical “no pain, no gain” mantra which leads to a lack of progress over time, increased risk of injury and ultimately many people not achieving their goals. If even world class marathon runners spend 80% of their time training at a low intensity, why should you try to beat your personal best every time you exercise?

 

Want to improve your fitness? Manage your weight? Avoid nausea from pushing yourself to the brink of exhaustion? Sometimes LISS is MORE!

 

Watch out for next week’s blog where we will be discussing High Intensity Cardio.

 

Written by Mitchell Hooper