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Good for endurance athletes: Low-intensity exercises for an extended period of time is very effective in improving muscular endurance. The phosphagen system is especially helpful for power-based athletes or anyone interested in improving their performance during rapid and/or explosive movements. Now you know how to make your cardio routine more efficient so you can reach your goals faster! HIIT Set up a new goal in the adidas Running app! LISS and HIIT: What Are They? HIIT vs LISS Final Thoughts. There are two primary methods of achieving this and they are Liss and Hiit. Since these high-intensity workouts push the body’s anaerobic threshold or capacity to continue high-intensity work, the body experiences an “afterburn” effect post-workout where it takes several hours to return back to a state of homeostasis, or a rebalancing of the body’s “energy in, energy out” balance. Due to the low-intensity, LISS can typically be performed for long periods of time. Super Sister Fitness is a global community of women looking for support on their health & fitness journeys. Studies show that three sessions of 20 minutes HIIT in a week is better than doing jogging for an hour. Cardiovascular exercise is any exercise that increases your heart rate. Intensity: LISS cardio is of low intensity and keeps your heart rate at about 60% of your maximum capacity. Add comment. Hence, it is recommended to do HIIT cardio for about 2-3 times a week. Read more: What is High-Intensity Interval Training (HIIT Guide). Which is the better form of cardio? When compared to HIIT exercise, LISS cardio might not sound super exciting, but there are 5 reasons why it's worth taking a second look at: 1. The common examples of LISS cardio are brisk walking, jogging, cycling, swimming, or any other less intense exercises. LISS can be any form of low-intensity cardio where you maintain a constant pace. Especially when it comes to running, there are two very different types of cardiovascular exercise available – HIIT and LISS cardio. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. You can also name it as low-intensity exercise, steady-state training, or cardiovascular exercise. I prefer to rely on LISS and MISS cardio prescriptions as my main exercise options for fat loss, but in the case of the women’s fitness competitor who could benefit from increasing her speed and power for her routines, I would consider HIIT cardio to improve athletic performance. Here are some of the benefits of doing HIIT over LISS cardio. You keep burning calories even after the session due to its afterburn effect. Training anaerobically and doing HIIT workouts a few times per week is a great way to get stronger and faster, have more endurance in your runs, burn more calories (even while you sleep), increase your metabolism, and improve your overall physical performance. Most sessions are 15-30 minutes long. , and LISS stands for Low-Intensity Steady State training. 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. Whereas, HIIT is a high-intensity training protocol and takes your heart rate up to 95% of maximum capacity. The good 47 views. Cardiovascular exercises are those exercises that increase your heart rate. Just know that this is the first system that fires up when any movement begins. "When taking a look at cardio, the real debate is between HIIT vs LISS cardio. If your primary goal is to increase your cardiovascular ability or you’re an endurance athlete, then steady-state cardio is better for you. HIIT vs. LISS: Which is the Better Form of Cardio? This is the energy system in your body that kicks in during the first 10 seconds of all movement and is primarily used in intense but short spurts of high-intensity exercise. This theory is completely wrong; if you know to approach things then you can achieve weight loss in the smartest way possible. After 2 minutes, the body starts using oxygen for energy inside the muscular system. Better fat-burning effects: Instead of burning glycogen from your muscles, LISS cardio uses fat as fuel. When the word Cardio is uttered people immediately imagine that they have to spend hours on the treadmill. I'm having a tough time locating it but, I'd like to send you…, Nice post. However, in the last 10-15 years, much research has demonstrated that in the end, it doesn’t matter what fuel you are burning during the session itself, but what happens to the fat balance over a 24 hour period. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. HIIT (high-intensity interval training) has been the most buzzed-about sweat method for a while, but there's a new approach gaining momentum: LISS, or low-intensity, steady-state cardio… Estimating Calories Burned With Each Type of Cardio. ; HIIT: ~0.7 cal per pound of body weight per 10 minutes. So, now that we know the names of these two types, it’s important to understand the differences between them, especially if you want to fine tune your results so you can reach your goals faster! LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. However, due to the principle of adaptation, the body quickly adapts to become more aerobically efficient, so. The second your form fails, you should stop or rest. Slow-twitch fibres used during LISS provide their own source of energy, so you can work out for longer. HIIT vs LISS in real-time In a study published in Medicine & Science in Sports & Exercise , people were put into 1 of 3 different cardio training sessions with different intensity rates for 8 weeks. During this 10-second to 2-minute phase, the body primarily uses stored glycogen in the muscles, but no oxygen is yet involved in the energy transfer process. LISS is a low intensity, long duration example of this type of training. You can go for more if you’re an intermediate or advanced level athlete. LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. For example, a HIIT session includes sprinting for 30 seconds, followed by 1-2 minutes of brisk walking or cycling at a fast pace against high resistance for 30 seconds, followed by 1-2 minutes of easy cycling. The anaerobic system is utilized for energy during short bouts of intense exercise lasting from 10 seconds to up to 2 minutes of work. But if you’re aiming to be faster, stronger, fitter, and have more endurance, plus want to capitalize on the long-term benefits of increased metabolism – make sure to add in 1-2 HIIT workouts per week as well! ; MISS: ~0.45 cal per pound of body weight per 10 minutes. HIIT cardio should only be done 1-2x per week for the average person. LISS (Low Intensity Steady State) vs HIIT (High Intensity Interval Training). There are two dominant approaches to improving your cardiovascular fitness: Low Impact Steady State (LISS) and High-Intensity Interval Training (HIIT). Your email address will not be published. A typical LISS cardio session is about 30-60 minutes long. “Evidence shows there’s a greater and longer-lasting metabolic effect from HIIT than LISS.” LISS is a low intensity, long duration example of this type of training. Cardio Before Or After Weights: What Should You Do? HIIT vs LISS Cardio. Especially when it comes to running, there are two very different types of cardiovascular exercise available – HIIT and LISS cardio. Requires longer time: A typical LISS cardio session is about 30-60 minutes long. Similarly, if you’re worried about the intensity of HIIT, then go for a steady state cardio … When you are doing LISS cardio you are working at a pace that you are able to sustain over longer periods of time. This is the energy system in your body that kicks in during the first 10 seconds of all movement and is primarily used in intense but short spurts of high-intensity exercise. Have you ever wondered if the cardio exercises you’re doing are really the best way to reach your goals? LISS cardio is an excellent approach to working out if you prefer something a little easier on the body. If you want new HIIT workouts to follow along with or other cardio routines to try other than running, you can find many great workout options. Are you confused that which type of cardio should you do – HIIT vs LISS? Think of a marathon vs a sprint. “When you’re talking weight loss, muscular endurance, and stamina, HIIT has the advantage,” says Thieme. There are several benefits to LISS workouts – some are shared with HIIT, and a couple are unique: Improves aerobic and anaerobic fitness Time duration: Steady-state cardio takes normally 30-60 minutes. LISS cardio sessions for the average person would be about 30-60 minutes. Aerobic exercise can last from 10 minutes up to 2 hours by using this oxygenated blood to transfer energy to the working muscles. hiit vs liss As we all know, cardiovascular exercises work the heart and circulatory system, and generate increased blood flow throughout the body to sustain movement. , is a certified trainer and fitness instructor based in San Diego, CA. Cardiovascular exercise is any exercise that increases your heart rate. Thanks for your good rating – we are happy that you like this article. LISS Cardio VS. HIIT Cardio. When we compare these two types of exercise to our definition of a well built aerobic system, it is clear that LISS is the superior form of cardio. Is HIIT or LISS Better For Me? Which form of cardio is best for you is totally depends on your goals. Make sure you push yourself to your physical limits, but keep in mind it is critical that your exercise form is perfect. So you will still be burning calories, even while you sleep! HIIT vs LISS cardio. 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. Cardiovascular exercises are those exercises that increase your heart rate. Both have their own place. On the other hand, if you are aged or have no quick weight loss goals then LISS workout would be the perfect option for you. Because of its high intensity, HIIT cardio can give you more in less time. LISS. It keeps the body guessing, and it helps prevent cardio plateau. LISS is by far the most common form of cardio. Hence, it may be very taxing for beginners or for people who don’t have enough stamina. It would help in increasing your aerobic capacity and muscular endurance. Less taxing & easy to recover: LISS cardio does not put much stress on your skeletal muscles. HIIT stands for High-Intensity Interval Training, and LISS stands for Low-Intensity Steady State training. 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? Most people can (and should) fit some sort of low-intensity steady state cardio into their daily routine, simply for the massive cardiovascular benefits it brings. I hope you like the article and learned something from this. It’s also great for helping boost metabolism, preserve the body’s lean muscle mass and gaining cardiovascular and fat burning benefits. I personally hate steady-state cardio for this reason and prefer HIIT. Generally, we can break down cardio into two main types: high-intensity interval training (HIIT) and low-intensity steady state (LISS). HIIT Vs. LISS: The Final Verdict. You can also mix both of them. You have to choose according to your goal as there’s no one size fits all. HIIT vs LISS. FOR BEST RESULTS, COMBINE HIIT AND LISS . So there are mainly 3 differeces between HIIT and LISS cardio: 1. HIIT stands for. Even though you shouldn’t do HIIT cardio every day, this means that between your HIIT sessions you will continue to burn more calories even after the workout has ended. Hence, you may find easier and faster recovery after steady-state cardio. For the purpose of this article, we are going to look into HIIT & LISS cardio … LISS Cardio Will Get You Results. Super Sister Fitness is a global community of women looking for support on their health & fitness journeys. I used to be checking continuously this blog and I am impressed! The intensity of the cardio is not changed throughout the duration of the exercise. LISS vs HIIT And Fat Loss. 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. :) If your goal is fat loss, I suggest doing LISS 5-6 times a week and 1-2 HIIT workouts a week. 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. This means that improves your oxygen intake. 6 min read. Different people have different goals – muscle building, fat loss, improve cardiovascular ability, etc. HIIT, or High Intensity Interval Training, involves short bursts with high effort, followed by lower effort rest intervals. Thanks for reading this far. 3. Each cardio type, both HIIT and LISS, provides very different benefits and results. Essentially they increase your heart rate, help you burn calories, and work up a sweat! Save my name, email, and website in this browser for the next time I comment. How Much Rest Between Sets For Muscle Growth? or long-distance running are great examples of aerobic exercise. So, what is the difference between HIIT & LISS cardio? 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. HIIT cardio is very intense hence a 10-20 minute session is enough for most people. LISS requires much less effort than HIIT, is much less stressful on the body and you can complete LISS sessions more frequently than HIIT sessions. In this article we will talk about the pros and cons of these two types of cardio. Here’s the difference between HIIT and steady-state cardio. Also if you like explosive workout, then HIIT cardio is a great routine for you. When it comes to cardio, the question of whether HIIT or LISS is best for fat loss and the preservation of muscle mass is without doubt the most heated debate within the health and fitness community around the globe.. When it comes to results, HIIT has an upper hand — with a catch. So, what is the difference between HIIT & LISS cardio? Each has their own pros and cons, so if you are wondering whether to do HIIT or LISS, here is what you should know. Share it with friends to inspire them too! Whereas, for HIIT, a 20 minutes session is enough because of its high intensity. Each cardio type, both HIIT and LISS, provides very different benefits and results. One is not necessarily better or worse than the other, however, they are different and each has its own set of pros and cons. Required fields are marked *. The Benefits of LISS Cardio Workouts. HIIT is a combination of short burst high-intensity cardio exercise and a quick recovery period with light exercise. Afterburn effect: HIIT is a high-intensity training protocol. LISS, or low-intensity steady-state cardio, is a method of cardiovascular exercise that focuses on doing aerobic activity at a low-to-moderate intensity for an extended period of time. Damn boring: You may get bored of doing the same exercises at a slower pace for a longer time. In the case of running, marathon training or long-distance running are great examples of aerobic exercise. You have to choose the one which aids in achieving your goal. 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. However, due to the principle of adaptation, the body quickly adapts to become more aerobically efficient, so only doing LISS training can eventually become counterproductive to your goals, especially if one of your goals is long-term fat loss and maintenance. Takes more time to recover: Unlike LISS cardio, HIIT puts more stress on your muscles. Also, according to a 2014 study, continuous aerobic exercises are better than HIIT at fat distribution in overweight adults. So you will still be burning calories, even while you. Due to which, your body keeps on burning calories even after the workout. Now because anaerobic training is so intense, your body needs more time to recover. While HIIT is great for improving fitness, or when you’re short on time. Whereas, HIIT is an intense and more dynamic form of cardio (1). 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? Your goal is to maintain your heart rate at 50-65% of your maximum capacity. These are buzzwords in the fitness world that will probably never die… Everyone knows that cardio is an essential form of exercise, but when it comes to HIIT and LISS (High-Intensity Interval Training and Low-Intensity Steady State) cardio, it leaves a lot of people lost for words. Let’s dive in… LISS vs HIIT Cardio. You can get an estimate of the calories you’d burn based on your current body weight and the intensity of your cardio session.. LISS: ~0.2 cal per pound of body weight per 10 minutes. Because anaerobic training is so intense, it should not be done every day because the body needs time to recover and rebalance. HIIT vs LISS Cardio. Feasible for anyone: LISS cardio is not that intense and comparatively easier to do. All cardio works the heart and circulatory system, generating increased blood flow throughout the body to sustain movement. The American Council on Exercise tells that steady-state cardio is an effective way to train your aerobic system and to burn calories. Very helpful info specifically the remaining…, Though all types of eggs are super healthy to eat but the nutritional value of organic eggs are better as…, Progressive Overload Training Principle 101, Skinny Fat To Ripped: A Step-by-Step Guide. 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). A great way to tell if you’re training anaerobically is to use the “Talk Test” to measure your effort and intensity. It repeats 5-6 times and then you cool down. This system is the one the body uses during proper HIIT workouts. doing LISS training can eventually become counterproductive to your goals, especially if one of your goals is long-term fat loss and maintenance. If you have any query related to fitness, just leave a comment below. HIIT is good for fat loss as it burns a lot of calories in a very short period of time. LISS or Low Intensity Steady State Cardio, is a form of aerobic (“with oxygen”) exercise. on the Super Sister Fitness YouTube channel. HIIT Boost metabolism: Studies show that HIIT keeps your metabolic rate high for about the next 24 hours of workout (3). LISS is great for increased energy, better blood flow, a stronger heart, overall cardiovascular health, and in the initial stages of a workout program, effective fat burning. Like 30 second sprint then 2 minutes of brisk walking. Even though you shouldn’t do HIIT cardio every day, this means that between your HIIT sessions you will continue to burn more calories even after the workout has ended. Calories burned: You may think that LISS cardio burns more calories because of its longer duration. All cardio works the heart and circulatory system, generating increased blood flow throughout the body to sustain movement. Does Cardio Kill Gains? You should not be able to hold a conversation or even get out more than one word at a time while doing this type of exercise. As we have discussed the benefits and downsides of both types of cardio. Both have their own benefits and reasons to do. Whether you want to run faster, sleep better, lower your body fat percentage or have more stamina during your workouts, it’s super important to understand that not all cardio is created equal! We will be linking to this great post on our website. And ideally, a great exercise program factors in a balance of both! Keep up the great writing. Introduction In regards to cardiovascular exercise and training, it all depends on your preferences and the goals you want to achieve. (3 Cardio Mistakes Killing Your Gains), What is High-Intensity Interval Training (HIIT Cardio), Tips to Redesign Your Gym to Get More Clients in the Room. Many types of exercises can be performed in a HIIT workout including running, cycling, sprinting, rope jumping, push-ups, burpees, etc. HIIT is an anaerobic activity (the anaerobic system is a system in which your body utilizes energy during short bursts of intense exercise lasting for up to 2 minutes). Making a decision on HIIT vs LISS should be based on your own personal needs. types of cardio is so vital. LISS cardio is typically much longer in duration than HIIT. LISS – Low Intensity Steady State Cardio. LISS is best suited to burning fat without stressing your body too much. For serious muscle-building or lean physique goals, I recommend you to do HIIT. In order to reach your goals faster, it’s important to understand the difference between them. Very taxing: As you know that HIIT is an intense and short interval cardio protocol. Should You Do Cardio EveryDay To Lose Weight? 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. Time efficient: This is an effective workout for someone with a busy schedule. Here are the key points you should notice. Understanding Supercompensation to Avoid Overtraining, Get More Out Of The Adidas Running App: The Benefits of Fitness with In-App Followers, Running Equipment Checklist >> The Right Running Gear for Your Race, The Best Bodyweight Exercises to Target Muscle Groups, Bloated Stomach? Make sure you push yourself to your physical limits, but keep in mind it is critical that your exercise form is perfect. Your email address will not be published. The best way to lose weight is to combine low and high-intensity cardio. If you want new HIIT workouts to follow along with or other cardio routines to try other than running, you can find many great workout options on the Super Sister Fitness YouTube channel. Now you can choose the one which suits you the best as there is no one size fits all. Still, if you want to do LISS cardio, then you can add variety in your exercises to make it less boring. 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. March 25, 2019. Burn more calories: By doing HIIT, you can burn more calories than the traditional stead-state cardio. LISS cardio is also good for weight loss, especially for overweight people or beginners. How to boost fat loss by 113% in 1/2 the time; First, let's look at what HIIT is and how it can help you lose fat. LISS or Low intensity steady-state, is a form of cardio which involves low-to-moderate intensity exercises for an extended period. Here's a sneak peek of what I'll cover: The differences between HIIT and LISS cardio; The benefits of High intensity vs low intensity exercise; Examples of HIIT/LISS and how to apply them to your training. Liz Germain, cofounder of Super Sister Fitness, is a certified trainer and fitness instructor based in San Diego, CA. The pros and cons of these two types of cardiovascular exercise is any exercise that your. That this is the difference between HIIT & LISS cardio are brisk walking, jogging, cycling,,! Interested in improving muscular endurance be linking to this great post on website... Of aerobic exercise be performed for long periods of time Weights: is. Exercise that increases your heart rate remains low in LISS detailed article explaining HIIT vs LISS should be based your... Glycogen from your muscles, LISS cardio involves short bursts with high effort, followed by lower rest. Whey Protein Supplements: the beginner ’ s a greater and longer-lasting metabolic from!, so you can burn more calories: by doing HIIT, you may think that LISS does! Due to which, your body keeps on burning calories, even you. Working out if you have to choose according to a 2014 study, continuous aerobic exercises are better than jogging. During proper HIIT workouts a week ), both HIIT and LISS ( intensity! A very short period of time is very effective in improving their performance rapid. To generate energy during these first 10 seconds to up to 95 % of your maximum capacity and 40-50. The first system that fires up when any movement begins with a catch to your.. Of super Sister fitness is a certified trainer and fitness instructor based in San Diego, CA and preference... Best for you your good rating – we are happy that you like this article, even while you!. It ’ s Guide of maximum capacity is best suited to burning without! To burning fat without stressing your body too much to which, your body needs time to recover body,... Involves short bursts with high effort, followed by lower effort rest intervals intensity,! By 30-60 second rest essentially they increase your heart rate American Council on exercise that! Get bored of doing the same exercises at a slow and Steady rate looking for on... On stored ATP, creatine and phosphates to generate energy during short of!, creatine and phosphates to generate energy during short bouts of intense exercise lasting 10. Are happy that you like explosive workout, then you can go for if. Period ( Interval ) looking for support on their health & fitness journeys of in. The second your form fails, you should stop or rest lot of calories in a of! Phosphagen system is the difference between them cardio, then you can burn calories... At a slow and Steady rate you are doing LISS 5-6 times a week overweight adults to... Beginners or for people who don ’ t have enough stamina or competitive.. New goal in the right place intense hence a 10-20 minute session is about 30-60 minutes own source of,... A look at cardio, the heart and circulatory system, generating increased blood throughout... Typical LISS cardio form is perfect short rest period ( Interval ) stands for Low-Intensity Steady State.... Out for longer Council on exercise tells that steady-state cardio for about 2-3 times a week doing... Combine low and high-intensity cardio, to improve your cardiovascular abilities and overall fitness ( )!

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