LISS cardio, or Low-Intensity Steady State cardio, is a popular form of cardiovascular exercise that involves prolonged, steady exercise at a low intensity. Unlike HIIT (High-Intensity Interval Training), where you alternate short periods of intense exercise with rest, LISS focuses on constant, moderate exercise. This makes it an accessible and effective way to improve your endurance without putting too much strain on your body. In this blog, we will delve deeper into the benefits of LISS cardio and how you can perform it effectively on a treadmill at home.
What is LISS cardio?
LISS cardio involves exercises where you move at a steady, low to moderate intensity for a longer period of time (usually 30 to 60 minutes). Think of walking, cycling, or swimming, where your heart rate remains stable and you do not feel out of breath. This form of exercise is ideal for people who want to improve their cardiovascular health, lose weight, or simply maintain an active lifestyle without the heavy strain of intense workouts.
Benefits of LISS exercise
1. Energy use at low intensity
One of the biggest benefits of LISS cardio training is the way your body uses energy. Because your body primarily uses fat as an energy source at lower intensities, you can continue doing LISS at a relaxed pace. By staying consistent with your LISS training, you can keep moving over time without putting too much strain on your body.
2. Less strain on the body
Unlike intense workouts, LISS puts less pressure on your joints, muscles, and cardiovascular system. This makes it a safe choice for beginners, older adults, or people recovering from an injury. The lower risk of overexertion and injury means you can train more often without worrying about overtraining.
3. Improves endurance
Although LISS is less intense, it still helps build your cardiovascular endurance. By staying consistent with your LISS sessions, you can improve your overall fitness, which benefits you in both daily activities and more intense workouts.
4. Stress reduction
LISS cardio also has mental benefits. Performing a slow, steady cardio exercise can be meditative, reduce stress, and help you clear your mind. Many people find it a great way to relax and organize their thoughts.
Example LISS workout on a treadmill
A walking pad is a good way to incorporate LISS cardio into your routine. Here are some tips for your treadmill session:
1. Start by walking at a moderate pace
A treadmill allows you to precisely set the speed and incline, enabling you to adapt your workout to your needs. Start at a moderate pace, for example 4-6 km/h, depending on your fitness level. This pace should feel comfortable, but challenging enough to increase your heart rate without leaving you out of breath.
2. Add a slight incline
To make your LISS session a bit more varied without increasing the intensity too much, you can slightly adjust the incline of a model such as the Dreaver Elevate Pro. An incline of 1-3% simulates walking on hilly terrain, causing you to burn more energy and engage different muscle groups, such as your calves and thighs.
3. Keep the workout entirely in the steady-state zone
During your LISS session, it is important to keep your heart rate in the so-called steady-state zone. This means that your heart rate remains stable in the range of 50-65% of your maximum heart rate.
4. Gradually increase the duration
Start with shorter sessions of 20-30 minutes and gradually increase them as your endurance improves. Ideally, aim for 45-60 minutes per session, while consistently staying in the steady-state zone. This helps improve your overall fitness.
5. Make it fun and stay motivated
One of the challenges of LISS cardio is the potential monotony. Make your treadmill sessions more enjoyable by listening to music, putting on a podcast, or even watching a movie or series while you train. This makes the time on the treadmill more pleasant and helps you stay motivated.
Why choose LISS cardio?
LISS cardio is an accessible and effective way to improve your health and fitness without the intensity of harder workouts. By using a compact treadmill at home, such as the Dreaver Motion One, Motion Pro, or Elevate Pro, you can tailor your LISS sessions well to your personal goals and circumstances, regardless of the weather outside or the busyness of your schedule.
