Make sure you push yourself to your physical limits, but keep in mind it is critical that your exercise form is perfect. , is a certified trainer and fitness instructor based in San Diego, CA. Afterburn effect: HIIT is a high-intensity training protocol. FOR BEST RESULTS, COMBINE HIIT AND LISS . LISS – Low Intensity Steady State Cardio. And ideally, a great exercise program factors in a balance of both! It repeats 5-6 times and then you cool down. When the word Cardio is uttered people immediately imagine that they have to spend hours on the treadmill. HIIT cardio should only be done 1-2x per week for the average person. Better fat-burning effects: Instead of burning glycogen from your muscles, LISS cardio uses fat as fuel. Hence, it is appropriate for advanced as well as beginner levels. If you have any query related to fitness, just leave a comment below. It involves the repetition of the same movement for long periods of time while maintaining a moderate heart rate (around 40-60% of your max heart rate). I'm having a tough time locating it but, I'd like to send you…, Nice post. Like 30 second sprint then 2 minutes of brisk walking. To keep up with the body’s quick aerobic adaptation process, a person would need to continually run for longer and longer distances and durations just to burn the same amount of calories they did when they first started. Both have their own benefits and reasons to do. LISS and HIIT: What Are They? Here are some of the benefits of doing HIIT over LISS cardio. Now because anaerobic training is so intense, your body needs more time to recover. Most sessions are 15-30 minutes long. Good write-up, I’m normal visitor of one’s blog, maintain up the excellent operate, and It's going to be a regular…, Does your blog have a contact page? Cardio training can be either for overall health & fitness, weight loss or competitive enhancement. In the case of running, marathon training or long-distance running are great examples of aerobic exercise. Are you confused that which type of cardio should you do – HIIT vs LISS? Here’s the difference between HIIT and steady-state cardio. :) If your goal is fat loss, I suggest doing LISS 5-6 times a week and 1-2 HIIT workouts a week. LISS cardio sessions for the average person would be about 30-60 minutes. Hopefully, this simple comparison of the body’s energy systems and how to utilize HIIT vs LISS cardio in the most effective ways has increased your understanding of what’s going on when you’re doing your cardio routines. 6 min read. Your goal is to maintain your heart rate at 50-65% of your maximum capacity. types of cardio is so vital. The body relies on stored ATP, creatine and phosphates to generate energy during these first 10 seconds. doing LISS training can eventually become counterproductive to your goals, especially if one of your goals is long-term fat loss and maintenance. Have you ever wondered if the cardio exercises you’re doing are really the best way to reach your goals? 47 views. Estimating Calories Burned With Each Type of Cardio. If LISS (Low Intensity Steady State) and HIIT cardio (High Intensity Interval Training) went up against each other in a Pros:Cons death match, who would win? 2. , and LISS stands for Low-Intensity Steady State training. Doing HIIT cardio a few times a week helps you in getting stronger and faster, boosts metabolism, preserve lean muscle mass, burns extra calories, and improves your physical fitness. LISS cardio is an excellent approach to working out if you prefer something a little easier on the body. Because both HIIT and LISS burn calories, they can both help with weight loss! LISS vs HIIT And Fat Loss. LISS (Low Intensity Steady State) vs HIIT (High Intensity Interval Training). Though HIIT exercise is included in this realm, for most people (and especially runners), learning about this system isn’t as vital as discovering the difference between the other two energy systems in the body. “When you’re talking weight loss, muscular endurance, and stamina, HIIT has the advantage,” says Thieme. LISS is cardio done at a low-intensity, typically low enough that it would allow the individual to hold a conversation without gasping for air. Due to the low-intensity, LISS can typically be performed for long periods of time. Thanks for your good rating – we are happy that you like this article. If you've done any recent reading on cardio training, you've likely come to one solid conclusion: To shed pounds fast, high-intensity interval training (HIIT) is freaking awesome. LISS. Hence, it is recommended to do HIIT cardio for about 2-3 times a week. Aerobic exercise can last from 10 minutes up to 2 hours by using this oxygenated blood to transfer energy to the working muscles. There are two primary methods of achieving this and they are Liss and Hiit. So you will still be burning calories, even while you. But due to the high intensity, HIIT burns a lot of calories in a short span of time. However, due to the principle of adaptation, the body quickly adapts to become more aerobically efficient, so. Introduction In regards to cardiovascular exercise and training, it all depends on your preferences and the goals you want to achieve. 5 Tips for Bloating Remedies, Intuitive Eating ᐅ Learn to Listen to Your Body, From the Ideal Weight to Body Positivity – The Journey to a Healthy Body and Body Image, -75 kg • How Christian Changed his Life Running for Weight Loss, Running across America from Ocean to Ocean for Marine Plastic Pollution, MessageBus – Automated Documentation of our Messages, How to Keep Your Automated Testing Tools Fast. Especially when it comes to running, there are two very different types of cardiovascular exercise available – HIIT and LISS cardio. Coffee Before A Workout: Benefits, Timing, & Dosage, Best Rep Range For Hypertrophy, Strength, & Endurance, What is High-Intensity Interval Training (HIIT Guide). The best way to lose weight is to combine low and high-intensity cardio. Because of its high intensity, HIIT cardio can give you more in less time. LISS exercise, or Low-Intensity Steady State, is sort of the antithesis of HIIT exercise in the way it works with your body, but that doesn’t necessarily make it any less valuable. This system is the one the body uses during proper HIIT workouts. Generally, the heart rate remains at 80-95% of your maximum capacity and about 40-50% during the less-intensity interval. There are two dominant approaches to improving your cardiovascular fitness: Low Impact Steady State (LISS) and High-Intensity Interval Training (HIIT). HIIT Vs LISS – The Final Verdict In brief, if you are on a mission to lose some extra pounds in any specific time frame then HITT would be the best cardio workout for you. HIIT stands for High-Intensity Interval Training, and LISS stands for Low-Intensity Steady State training. Hence, you may find easier and faster recovery after steady-state cardio. Show that three sessions of 20 minutes HIIT in a balance of both ( low,... 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