Is Slowing Down the Secret to a Good Workout?
Intimidated by high-intensity workout programs?
High-intensity interval training (HIIT) workouts are popular among fitness gurus and bodybuilders, but you may feel like you need to start out slowly and work your way to that level.
If high-intensity exercise is too extreme for you, you may want to consider low-intensity steady state cardio (LISS). This type of workout is an accessible way to get moderate exercise that keeps your heart rate at a low-to-moderate level of intensity. Compared to HIIT workouts, LISS workouts tend to be longer (typically around 30-60 minutes) because you exercise at a moderate pace over time instead of maximum intensity exercises for short intervals. In short, if LISS is a marathon, HIIT is a sprint.
LISS workouts don’t have to be fancy or intricate. Simple exercises such as running, brisk walking, swimming, and biking can qualify as LISS exercises. Some Zumba, Pilates, and barre classes are great for LISS workouts as well.
Despite being a lighter form of exercise, there are plenty of benefits to a low-intensity workout:
- LISS is great for beginners! The less extreme workout approach is a good start for those who want to work their way toward higher intensity workouts.
- Low-intensity workouts are less rigorous for your joints and muscles, so they’re a good alternative or active rest activity for those with muscle or joint pains.
- Longer workouts build your endurance.
- Over time, low-intensity, long workouts may be able to lower your resting heart rate.
- If you are not looking to build bulky muscles, low-intensity workouts do not build and strengthen muscles. However, this becomes a downside to LISS over time.
- LISS is a good alternative for those recovering from HIIT workouts.
After the initial introduction to LISS, a balanced workout should incorporate both LISS and HIIT exercises into an overall workout schedule. This can involve either HIIT exercises one day and LISS for active recovery days, or you can do both in one trip to the gym.
Comment below with ways you would incorporate low-intensity steady state cardio into your workout schedule.
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Photo credit: jacoblund