The Hidden Secret to Achieving Your Fitness Goals: LISS Cardio
"Slow and steady may not win the race of instant gratification, but it sure beats the crash and burn of erratic impulsiveness."
What is LISS Cardio?
Low-Intensity Steady-State (LISS) cardio is a type of cardiovascular exercise that involves exposing your body to a low level of exertion over an extended period of time. LISS cardio is typically performed at 50-70% of an individual's maximum heart rate and is a great option for those looking to improve their overall health and wellness, rehabilitate from an injury, prevent future injuries, and effectively burn fat in a safe and easy way.
Rehabbing an Injury
LISS cardio is gentle on joints and recovering tissues, making it an ideal exercise for rehabbing an injury. This type of cardio helps increase blood flow to the affected area, which aides the healing process. Additionally, LISS cardio helps strengthen muscles and improve flexibility, which can help prevent future injuries.
Injury Prevention
In addition to aiding in the rehab process, LISS cardio can also help prevent injuries. With proper programming, this method of training effectively improves tissue capacity, which fosters true resilience to injury.
Fat Loss
LISS cardio is one of, if not the most effective way to burn calories and fat over a longer period of time. By maintaining a steady-state heart rate, your body will primarily use fat as a fuel source; Meaning that your body will preserve the muscle you've been working to build and target any unwanted fat, making it a great option for those looking to lose weight and achieve fat loss goals!
Health and Wellness
LISS cardio can provide a variety of health benefits beyond injury rehab and prevention and fat loss. By improving cardiovascular health, any risk of heart disease, stroke, and other chronic illnesses decreases. It's also great for mental health, as it can help reduce stress, improve mood, and increase energy levels.
What does a LISS program look like?
Enough boring you with the facts. Her is a simple 4-week supplemental LISS (Low-Intensity Steady-State) cardio routine safe for all levels!
Week 1:
30 minutes of brisk walking on a treadmill or outside, 3 times a week
20 minutes of steady cycling on a stationary bike, 2 times a week
1 rest day
Week 2:
35 minutes of brisk walking on a treadmill or outside, 3 times a week
25 minutes of steady cycling on a stationary bike, 2 times a week
1 rest day
Week 3:
40 minutes of brisk walking on a treadmill or outside, 3 times a week
30 minutes of steady cycling on a stationary bike, 2 times a week
1 rest day
Week 4:
45 minutes of brisk walking on a treadmill or outside, 3 times a week
35 minutes of steady cycling on a stationary bike, 2 times a week
1 rest day
As you can see, by gradually increasing the duration of your workouts over time you’ll continually challenge and transform your body. With patience, consistency, and dedication, incorporating LISS cardio into your exercise routine can help you achieve your fitness goals and improve your quality of life!