<\/p>\n
Are you Team LISS or Team HIIT? Find out why these two forms of cardio shouldn\u2019t be pitched against each other. Here\u2019s the low down on low intensity, steady state cardio.<\/em><\/p>\n We all know that cardio has its place in a fat loss phase. But debate still rages over LISS vs HIIT: which is better for fat loss whilst retaining muscle mass? Old-school approaches favour LISS. Let\u2019s find out whether it should be left in the past, or whether it has stood the test of time.<\/p>\n LISS stands for \u201clow intensity steady state\u201d cardio. Pretty self-explanatory really: LISS is any kind of cardio which feels low on your personal intensity scale, and is done at a steady state throughout. LISS cardio usually hits 45-60% of your max heart rate, and the intensity doesn\u2019t alter once you\u2019ve warmed up and got into the session. Think power walking, a one-pace session on the cross trainer, or a gentle bike ride with no hills.<\/p>\n Here\u2019s where things get a little more complicated. LISS cardio uses fat as a primary fuel source, which sounds great until we consider that LISS burns fewer calories than HIIT. So, LISS will use a higher percentage of energy from fat. But the total calories burned are much less.<\/p>\n LISS is much less demanding than HIIT, and our bodies are more likely to adapt to it. Think about cycling to work, as compared to doing all-out bike sprints on a stationery bike. Low-level cardio like gentle bike rides, power walking, and steady-paced cardio on gym cardio machines burn calories at the time, but our bodies soon get used to the demands of this kind of workout. Once this happens, the only option is to increase frequency or duration of the LISS sessions.<\/p>\n Check out our HIIT article to read about how HIIT can prevent plateaus, and actually creates an \u201cafter burn\u201d effect which increases calorie demands after the session.<\/p>\n There\u2019s nothing wrong with doing LISS as part of your fat loss regime. In fact, it might actually be preferable for some people when we take into account fitness levels, biomechanics and injury history. LISS is typically used by people trying to lose body fat or cut weight. It\u2019s much less strenuous than HIIT, so would be a good choice if you don\u2019t have the energy to do intense intervals (when you\u2019re fatigued, on low carbs, if you\u2019re feeling under the weather, or if you have a lot of stress elsewhere in life).<\/p>\n If you are not focused on strength and performance, but simply want to burn more calories, LISS is a good option. If you\u2019re currently very heavy, not fit enough to do intense intervals, or have a history of injury, LISS will help you create a calorie deficit without hurting yourself. And if you simply like to use cardio as time to get outside, enjoy some \u201cme-time\u201d, and chill out a bit, then a decent power walk or a gentle bike ride will tick all the boxes.<\/p>\n Complete Pre-Workout\u2122 ADVANCED<\/a><\/strong>\u00a0has fewer than 60 calories per serving, but provides incredible focus and energy for your workout.<\/p>\n If you\u2019re on low carbs or in a significant calorie deficit, you might need a bit of a kick before you head out for your LISS cardio.\u00a0CUTTING EDGE<\/a>\u2122<\/strong>\u00a0gives a caffeine kick to boost exercise capacity and support focus. The glucomannan will help you feel fuller, too, which is a definite bonus when you\u2019re dieting.<\/p>\n If you do your LISS on an empty stomach, or want to add something useful to your water bottle, try\u00a0Instant BCAA<\/strong><\/a>. It\u2019s as tasty as squash but far more beneficial, giving you optimal doses of branch chain amino acids to support muscle maintenance and give you a bit of extra energy for your cardio.<\/p>\nWHAT IS LISS?<\/h3>\n
HOW DOES LISS DIFFER TO HIIT?<\/h3>\n
COMMON EXAMPLES OF LISS TRAINING?<\/h3>\n
\n
HOW TO KNOW IF AND WHEN LISS IS RIGHT FOR YOU<\/h3>\n
WHAT SUPPLEMENTS CAN MAKE LISS MORE EFFECTIVE?<\/h3>\n