Consuming a snack with a 3:1 ratio of carbohydrates to protein within 30 minutes of completing your HIIT workout is best for replacing energy stores and aiding recovery. For example, sprinting all-out for 30 seconds on a treadmill, followed by a short period of rest before beginning again. With this information, you can adjust your training to get the results you want. As exercise intensity increases, the calories burned from fat decrease. For strength and physique athletes, a couple of HIIT sessions per week, up to 1 hour total of MISS per week, and a few LISS sessions to get your fat loss going would be ideal. Generally, HIIT workouts are shorter in duration due to the taxing nature of max-effort exercise. al.5. Calories burned during exercise is directly proportional to the intensity of the exercise. While HIIT is great for improving fitness, or when you’re short on time. HIIT and LISS Defined HIIT (high intensity interval training) refers to brief periods of intense exercise followed by periods of rest/recovery. Figure 5. Our website services, content, and products are for informational purposes only. As an example, let’s compare 20 minutes of HIIT with 30 minutes of LISS. 9 Great Cardio Exercises for People Who Hate Running, How to Lose Weight with Cardiovascular Exercise, Anxiety, Depression Can Be Eased with 150 Minutes of Exercise a Week, Best Sprint Workouts to Burn Calories and Increase Your Speed and Fitness, Why Skipping Is Better Exercise for You Than Running. With LISS workouts, you don’t push your body into a state of EPOC, which can continue to burn fat for 24 hours after you’ve finished a HIIT workout. LISS is an approach to cardio training that’s basically the total opposite of HIIT. At least when you’re training hard enough to spike your heart rate during each set. I'm sure if you did HIIT with power/olympic lifts, you'd feel miserable, drained, and at risk of getting an injury. For example, it’s possible for a 30-year-old to have a max heart rate of 200 bpm (equivalent to that of a 20-year-old). From there, each zone is a percentage of 190 bpm. LISS is a completely different form of cardio compared to HIIT (High-Intensity Interval Training). Adapted from TL Stoggle et. This is the line between medium intensity (aerobic) and high intensity (anaerobic). Due to the low-intensity, LISS can typically be performed for long periods of time. Here are a few examples: If you've got 30 minutes to do cardio, try 10 minutes of HIIT followed by 20 minutes of SSC. Resistance training consists of short bouts of anaerobic exercise separated by 30 seconds to 3 minutes of recovery. Once again, the choice between HIIT and LISS really depends on your goals and personal preference. YES, YOUR GENETICS MAY INFLUENCE IT. Cardio exercise plays an important role in helping people … To put this strategy into action, do at least 20 minutes of SSC after your intervals. LISS, or Low-Intensity Steady-State, is longer in duration (30-60 minutes) and lower in intensity. “High intensity interval training leads to greater improvements in acute heart rate recovery and anaerobic power as high volume low intensity training.”. The curve resulting from multiplying calories burned per minute (Figure 3) by the % calories from fat (Figure 4). Fasted or fed? With LISS workouts, you don’t push your body into a state of EPOC, which can continue to burn fat for 24 hours after you’ve finished a HIIT workout. While HIIT is great for improving fitness, or when you’re short on time. All rights reserved. Figure 3. And a higher average heart rate means you burn more calories. Once again, the choice between HIIT and LISS really depends on your goals and personal preference. In addition, according to the American College of Sports Medicine, just two weeks of high-intensity intervals improves your aerobic capacity as much as 6-8 weeks of treadmill jogging. And that creates an oxygen deficit. So, by definition, resistance training is a HIIT workout! Now let’s get into what kind of training is best for fat loss and overall fitness. With this calculator, you’ll see your target heart rate for each training zone. No B.S. Fasted or fed? Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a…. For some people, the goal of cardio isn’t to burn as much fat as possible. The more times your heart beats per minute (bpm), the higher the intensity. 4) Arney, Blaine E., Carl Foster, and John Porcari. I guess because you're already putting your body through a lot of stress from power/olympic lifts that LISS is a welcome relief for the body. TBH It really is more of a full body resistance workout no … While LISS is good for your cardiovascular system, it doesn’t require power and can therefore lead to a deterioration in muscle. How often should…, Doctors recommend 150 minutes of moderate aerobic exercise a day, but what are the benefits? As we all know, cardiovascular exercises work the heart and circulatory system, and generate increased blood flow throughout the body to sustain movement. Your body burns a lot of fat during LISS workouts. Learn about fasted cardio and how to use it to burn more fat without losing muscle. Plus, HIIT may actually increase testosterone levels. You might use it to increase performance or train for a sport. This is your average heart rate during the entire cardio session. LISS is low impact, which means it creates relatively low stress on the body. At the end of the day, the HIIT vs LISS debate doesn’t have an “always” or “never” conclusion. Figure 4. Incorporating LISS cardio into your exercise program is easy to do. Or you can use my Cardio Calories Burned Calculator below. While LISS is good for your cardiovascular system, it doesn’t require power and can therefore lead to a deterioration in muscle. Use LISS when you have more time to burn (30 minutes plus), or on the days between HIIT sessions. Whereas LISS (Low Intensity Steady State) is a constant pace at 50-70% of your max heart rate. As you can see in Figure 1, your max heart rate decreases with age. Basically, you can’t get enough oxygen to replace what you use during intense exercise. Effectively moving the anaerobic threshold higher. LISS after HIIT ? Some tracks are 100% HIIT (like a shoulder track, lunging leg track, biceps), whilst others can really be LISS (squat track, abs). If you prefer exercising outdoors, you can hit the pavement for a long run or bike ride or head to the hills for a hike. Estimated heart rates per training zone by age. HIIT (High Intensity Interval Training) consists of short bursts of effort where you get close to your max heart rate. © 2005-2020 Healthline Media a Red Ventures Company. LISS is a completely different form of cardio compared to HIIT (High-Intensity Interval Training). Things like swimming, HIIT workouts…. Technically HIIT is much more intense than the typical interval training most people do. Whereas HIIT workouts require hitting 80% max heart rate followed by periods of total rest, LISS workouts are all about keeping a consistent rhythm at about 50% of your max. Incorporating sprints into your exercise routine is an efficient and effective way to train your anaerobic system, burn calories, and improve the lean…, Running burns the most calories per hour, but that doesn't mean it's the only exercise with a high calorie burn. Plus, alternating LISS cardio and HIIT workouts during the week gives your muscles a chance to recover from high-intensity routines. If you only have 15 or 20 minutes for a workout, HIIT might be a better bet. Try entering a longer duration. If you belong to a gym or have home cardio equipment such as a treadmill, elliptical, rower, or exercise bike, you can do LISS cardio by using one or more of these machines at a steady pace for 45 to 60 minutes. Most of the time, itchy lips are related to allergies. Specifically, if you’re burning carbs or fat. In fact, HIIT burns 40-60% more calories per minute than LISS. LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. For that reason, it’s probably not a good idea to do a lot of HIIT cardio when you’re resistance training multiple days per week. Figure 6. Proponents of HIIT argue that you burn more calories after high intensity training. Some camps argue on behalf of LISS cardio with as much vehement hate speech as a MAGA hatter in a room full of lunatics who have the crazy idea that all lives (and rights) matter. Thereby bumping up all your heart rate zones. What's a HIIS class like? Are there any drawbacks? Discussion in 'Strength & Conditioning Discussion' started by Noodles03, Jul 10, 2016. So the 24-hour oxygen consumption (total green area) is pretty much the same for HIIT vs LISS. LISS and HIIT: What Are They? Sick of running? By training at the anaerobic threshold, you increase your ability to sustain higher heart rates for longer. This is because the intensity levels are higher so you will become fatigued quite quickly. HIIT and LISS! If you've got an hour, try 20 … Before we dive into comparing HIIT vs LISS, let me explain a little bit about exercise intensity. Adapted from TL Stoggle et. LISS is best suited to burning fat without stressing your body too much. It’s the opposite of high-intensity interval training (HIIT), which involves alternating short bursts of intense exercise with low-intensity recovery periods. Experts say skipping burns more calories and is less stressful on the knees and other joints than running. With HIIT, your heart rate is generally at 80 to 95 percent of your maximum heart rate for the high-intensity intervals and 40 to 50 percent for the low-intensity intervals. If you think you’ll get bored doing the same type of workout, you can mix things up by doing a HIIT routine 1 or 2 days a week. The complete guide for when to bulk vs cut. “Energy expenditure and EPOC between water-based high-intensity interval training and moderate-intensity continuous training sessions in healthy women.” Journal of sports sciences 36.18 (2018): 2053-2060. HIIT focuses on quick bursts of high-intensity cardio followed by a rest period. Instead, save that intensity for the weight room and use LISS to burn fat. What Is LISS? If you have any health concerns, be sure to talk to your doctor before starting any new exercise routine. Bulk vs Cut: How To Choose The Right Fitness Goal (with quiz), 1) Ahlert, Mateus, et al. If you graph calories burned from fat it’s easy to see how LISS burns more fat. Indeed multiple studies show that the difference in 24-hour energy expenditure between HIIT and LISS is not statistically significant1,2,3,4. Joined: May 16, 2013 Messages: 1,332 Likes Received: 2 Location: Southern California. If you’ve recently done a hard HIIT workout or a tough session of resistance training, your body might need a break. Walking at a moderate pace is another excellent form of LISS training. However, LISS consumes more oxygen during exercise compared to HIIT. Both HIIT and LISS have their benefits and each can be a valuable tool in your cardio toolbox. The American Council on Exercise points out that while steady-state training is an effective way to burn calories and train your aerobic system, it also requires more time to get results. While you don’t really need HIIT to maximize fat loss, you can include it if you like more challenging workouts or to mix things up. It’s important to find the form of exercise you actually enjoy so you’ll do it consistently. Your LISS Cardio Workout, Explained. just real steps fitness pros actually use. Try these effective cardio workouts to get your heart rate up instead. When calories per workout are the same, LISS burns about 50% more fat than HIIT. Cardio is only a piece of the puzzle. But hold on, we’re not done yet! And help you figure out how to get better results without wasted effort. Some scream about intervals while others shout about steady state. If you can easily fit a 45- to 60-minute cardio workout into your schedule, and you prefer a steady pace to switching up the intensity, then LISS may be the right choice for you. “LISS” is a newer term used to describe a low-intensity style of training, but this form of exercise has been around for decades. 1) Ahlert, Mateus, et al. Research has shown that LISS cardio may help burn fat more effectively than higher-intensity workouts. LISS is a good choice for people who already deal with high physical stress, are injured, or simply cannot handle advanced amounts of physical exertion. You Will Burn Calories. HIIT focuses on quick bursts of high-intensity cardio followed by a rest period. If you’re doing three to four days of cardio and two to four days of weight training per week, try to make only one or two of those cardio sessions LISS workouts. You can use LISS as a recovery session the day after a high-intensity workout. Enter the information below to see your heart rate, calories burned, and fat burned. After someone that did pump for years and years, it really depends on what class you go to. To find your target heart rate for max fat burning, use the table below. Each zone represents a percentage of your maximum heart rate and corresponds to a particular training benefit. Sign up today and get daily menus and recipes for just $13.99 per month. 5) Stöggl, Thomas L., and Glenn Björklund. LISS is best suited to burning fat without stressing your body too much. Take the free bulk or cut quiz and choose the right goal to maximize your results! While it’s true that HIIT burns more calories than LISS, it’s important to know where those calories come from. And you can estimate your maximum by subtracting your age from 220. Here are 13 reasons to add cardio into your routine, plus…. For example, sprinting all-out for 30 seconds on a treadmill, followed by a short period of rest before beginning again. HIIT stands for High-Intensity Interval Training, and LISS stands for Low-Intensity Steady State training. Easily adjust your workout to maximize fat burning! LISS is perfect for recovery. al. Like other forms of exercise, LISS cardio has many health benefits, including improved blood flow, reduced stress, lower risk of heart disease, and improved brain function. Before doing HIIT workouts, make sure you’re healthy enough for max effort bouts. HIIT sessions are much shorter and more time efficient than LISS sessions. But while both styles have advantages and disadvantages, one doesn’t seem to be better overall than the other. Last medically reviewed on October 3, 2019, Walking can be a good form of cardio exercise that can strengthen your heart, lungs, and muscles — and help with weight loss, too. In other words, it’s like running at your fastest mile pace – where you can’t push any harder without taking a break. Instead of blasting your body for short bursts before collapsing on the floor in a sweaty heap, LISS cardio involves longer stretches of exercise at a slower, more steady pace. 3) Skelly, Lauren E., et al. If you need to train for an endurance event like a 10K, half marathon, triathlon, or cycling race, you’ll likely use steady-state cardio several times a week. Since EPOC is greater after HIIT than LISS, the thought is that you burn more calories while recovering. In summary, HIIT is more effective than LISS for improving overall fitness. But LISS without some high-intensity lifting regimen would probably be not as effective. One way to assess fitness is by measuring power during sprint activities like running or cycling (peak performance). At around 70% of your max heart rate, you hit the sweet spot for burning the highest amount of body fat per minute. Excess Post-Exercise Oxygen Consumption (EPOC) Unlike with LISS, HIIT workouts help keep your body burning calories long after your session is done because of EPOC. The intensity of the cardio is not changed throughout the duration of the exercise. HIIT vs LISS: A Clear Explanation of Which is Best for Fat Loss & Fitness. Simply find the age nearest yours at the top and follow it down to the blue row to get your heart rate. The main reason or advantage of doing LISS instead of HIIT is the lack of central nervous system strain it places on your body. Do at least 20 minutes of steady-state cardio after your intervals. Here are a few examples: If you've got 30 minutes to do cardio, try 10 minutes of HIIT followed by 20 minutes of SSC. Really better, we need to look closer know where those calories come from indeed multiple show., 1 ) Ahlert, Mateus, et al debate about HIIT vs LISS protocols than HIIT that cardio! 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