The Definition of LISS Training
LISS training is an awesome way to burn the most fat per calorie, but maybe not burn the most calories per workout. That sounds more confusing than it is, we promise. It's a great way to burn fat, but it isn't without its flaws. Here's what you need to know:
What is LISS?
LISS stands for Low Intensity Steady State exercise; usually cardio. It's basically just reverse-HIIT. Instead of going all-in for short, sharp bursts, you exercise gently for a way longer period of time.
It sounds counterintuitive, but its efficiency and the science behind it speak for themselves. There are lots of different ways you can start to incorporate it into your own workouts as a part of life too, which can make it is incredibly convenient as well. It may just be the perfect fit.
Basically - Cardio for long periods of time
So, what do you have to do? Well, that's up to you!
The kind of cardio involved in LISS training has to be an exercise that you can do lightly, usually with low impact, over a long duration. There are some exercises like light jogging and slow cycling that do allow this to happen, but even hiking and other activities can be better for it. The choice is yours.
One of the awesome things about it is that it lets you pick a workout that you know you enjoy. That is always a winning factor, (although there can be times you're overdoing it, especially with walking).
Even on top of all of that, it has more uses too. You can even use it for recovery on your rest days! If that isn't enough, you can also use it as a way to get around on your downtime! (Who said workouts have to be impractical?).
If you don’t have the time though, machines like exercise bikes and cross trainers can give you the best of both worlds. They have variable resistance so that you can get the best workout you need out of them, no matter what your intensity. That's just some food for thought.
Awesome Fat burning
Getting down to the nitty-gritty of LISS is the science behind it. With HIIT training being so much quicker and more efficient for losing weight in a short amount of time while still toning up, it might seem like it's dead in the water.
LISS actually, however, is the most effective way to burn fat per calorie. You heard right. When you do more vigorous exercise, you burn a lot of carbs for fuel rather than the fat which burns in LISS.
Why does that happen? Well, when there's more oxygen available to you, it's easier to metabolise fat. Since you're not pushing to your limits and getting short of breath, you have more than enough oxygen to go around. This means that it’s pretty much only fat that you are losing rather than anything else, giving you a real chance to customise your training to reach your specific goals!
Even if you have a tonne of muscle and you don't want to lose weight, a few LISS workouts every week can be all the difference and really highlight that muscle definition. It's always worth a thought.
Just before you go off for a scenic hike and reap all of the benefits of LISS, we do have a little bad news. As with all types of training, we're sorry to say that LISS is not without its downsides.
The nature of the exercises involved means that doing a LISS workout regularly is going to take up a huge chunk of your time. For the best results specifically from LISS, you need to be doing 30-60 minutes of exercise at 60% of your max Vo2, 3-4 times per week. That might be ideal, it might be a push. It all depends on you.
You're going to have to put in some real dedication to do it regularly if you don’t find a way to make it work in unison with other parts of your life. Its results are also slower than other forms of training because of the fewer exercises that you are actually doing. It’s all about give and take, but the information is worth knowing!
If you take away nothing else from this article, make sure you listen to this.
- LISS burns the most fat per calorie
- LISS burns fewer calories than other exercises
- It can be a practical way to get around (and actually enjoyable!)
- It takes a lot of time to really make the most of it.
Do with that information what you will, but as a training style, it can be an awesome way to change the game. Give it a try and see what it does for your fitness.
Before beginning any exercise or nutrition program, consult your physician, doctor or other professional. This is especially important for individuals over the age of 35 or persons with pre-existing health problems. Exercise.co.uk assumes no responsibility for personal injury or property damage sustained using our advice.
If you experience dizziness, nausea, chest pain, or any other abnormal symptoms, stop the workout at once and consult a physician or doctor immediately.