In the journey of seeking solutions for weight loss and burning excess fat, you’ve undoubtedly heard about cardio exercises – an excellent way to expend energy and burn fat. Among them, two popular cardio methods are LISS and HIIT. Particularly, LISS cardio is receiving special attention from the fitness community. So, what is LISS cardio, and why is it so popular? Let’s delve deeper into this method with Grove Health Bondi.
1. What is Liss Cardio?
LISS cardio, an acronym for “Low Intensity Steady State”, is a method of cardio exercise that involves low-intensity, continuous activity over a prolonged period.
Not only does LISS cardio aid in weight loss and energy burning, but it also serves to restore energy, enhance flexibility, and improve the strength and endurance of the body.
Activities commonly performed in LISS cardio include jogging, cycling, and walking. According to fitness experts, you should perform LISS for about 20-30 minutes to allow your body to recover quickly.
Another cardio training method often mentioned alongside LISS is HIIT cardio. HIIT, or High Intensity Interval Training, is a method of high-intensity cardio training in intervals, completely opposite to LISS. If your goal is rapid weight loss, you are usually advised to perform HIIT. However, LISS also offers many benefits and can effectively support HIIT.
The strength of LISS cardio lies in its sustainability and persistence. When training with HIIT, you have to exercise at high intensity, which can make you tired and easy to give up. On the contrary, LISS combines gentle movement and persistence, helping you build enduring physical strength and maintain a long-term workout schedule.
2. Benefits of Liss Cardio
Surely, you’re aware that LISS cardio not only helps to release energy, support weight loss, and effectively reduce fat, and brings many other benefits to the body. But did you know, in addition to these basic benefits, LISS cardio has other amazing effects that you should not overlook?
2.1 Aids in Body Recovery
LISS cardio, a training method that is low in intensity but long-lasting, has a powerful impact on the cells and organs of the body, supporting the body’s recovery process in a positive direction. Specifically, LISS enhances the blood circulation process to injured areas, reducing pain caused by muscle stiffness. For those who are undergoing heavy training programs, flexibly combining with LISS cardio can help minimize injuries that may occur due to high-intensity training over a long period, while also supporting the recovery process of the body and affected muscle areas.
2.2 Enhances Body Strength
LISS cardio, a gentle yet enduring training method, is an ideal choice for those who are just starting their gym journey or returning after a break. This exercise helps you get accustomed to the intensity of training, enhances endurance, and stimulates the process of burning excess fat effectively.
2.3 Supports Fat Burning and Weight Loss
LISS cardio a training method with a lower intensity compared to popular exercises like HIIT or Cardio, is highly valued for its effective fat-burning capabilities, especially for those new to training. During LISS cardio, the body receives a stable and regular amount of oxygen, creating favorable conditions for the process of burning excess fat. Oxygen, an important factor, promotes the process of burning excess fat, increasing the body’s metabolic rate.
2.4 Suitable for Individuals with Limited Time
LISS cardio is the perfect choice for those with limited time. This workout does not require many complex techniques and does not take much time, yet it delivers calorie-burning results comparable to other training methods. Experts recommend that by dedicating just about 1 hour per day to walking (either on a machine or outdoor training), you can improve your overall muscle tone, helping you achieve a slim figure and desired physique sooner.
3. Popular Liss Exercises Today
LISS cardio, a low-intensity, simple, and easy-to-perform training method, includes several popular exercises such as:
- Jumping Rope: This exercise is simple and easy to perform, requiring just a jump rope. For best results, you should jump rope for 15 – 25 minutes per session and maintain 3 – 4 sessions per week.
- Cycling: This is a LISS cardio exercise that you can easily perform, indoors with a machine or outdoors. This exercise helps warm up the body, promotes blood circulation, and burns calories without putting much pressure on the joints. You should cycle at a slow pace for the first 5 – 10 minutes, then speed up for the last 20 – 30 minutes. Cycling about 3 times per week will yield the best results.
- Running: All you need is a good pair of running shoes and a suitable training program. You should run 2 times per week, each time for 20 – 30 minutes. Don’t forget to replenish enough water and minerals after each session.
- Walking: Walking is a simple exercise method. You can regularly perform it for 150 minutes per week, dividing the time according to your personal schedule.
- Swimming: Swimming is a good LISS cardio exercise for both physical and mental health. The ideal swimming time is from 10 to 30 minutes each time, from 2 – 5 times per week. In addition, you can also try other LISS cardio exercises such as: rowing, trail running, rhythmic gymnastics, stair climbing, and much more.
5. Considerations When Performing Liss Cardio
When practicing LISS cardio, just like any other training program, you need to pay attention to the following points:
- Careful Warm-Up: Before starting the session, perform warm-up movements such as ankle rotations, shoulder rotations, high knee jumps, and more to warm up the body.
- Hydrate: Ensure that you drink enough water before and after LISS cardio.
- Eat Light Before the Session: Have a light meal before training, which could be a salad, whole grain bread, boiled eggs, whey protein milk, or cereals.
- Set Rest Schedule: Set an appropriate rest schedule so that the body can recover after a series of prolonged movements.
- Combine with a Diet: Combine with a scientific diet to optimize the effectiveness of LISS cardio training.
- Combine Exercises: You can combine LISS cardio with other exercises such as HIIT or Tabata to make your training program more diverse.
6. Conclusion
Here’s the information shared by Grove Health Bondi about LISS cardio, answering the question, “What is LISS cardio?” LISS cardio is an excellent choice for those who wish to engage in gentle exercise to improve their health, lose weight, and sculpt a beautiful physique. It’s even suitable for those who don’t have much time or prefer not to engage in overly strenuous workouts. Consider and choose the training method that best suits your needs and conditions.
