So let’s find out which is better for overall fitness. Resistance training consists of short bouts of anaerobic exercise separated by 30 seconds to 3 minutes of recovery. Split it up into 2 to 3 HIIT sessions, 10 to 20 minutes each, Target 90-100% max HR during intervals, with 30 sec to 3 min recovery periods, Examples: sprint/walk, row/rest, circuit training. 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. RELATED: 3 Elliptical HIIT Workouts That Won’t Bore You to Death. HIIT is also more efficient at burning calories than LISS. You won't burn many calories at this intensity for less than 20 minutes. However, many proponents swear by HIIT and say LISS becomes more effective after HIIT workouts as it helps to burn hard-to-burn fat, especially in the adipose tissue. In summary, HIIT burns more calories per minute. Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach. Here are some other benefits of LISS cardio: Just like any form of exercise, LISS has some drawbacks: LISS cardio is a good addition to most fitness routines because it’s generally safe and appropriate for all fitness levels. Take the free bulk or cut quiz and choose the right goal to maximize your results! How often should…, Doctors recommend 150 minutes of moderate aerobic exercise a day, but what are the benefits? Figure 7. Use LISS when you have more time to burn (30 minutes plus), or on the days between HIIT sessions. 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. “High intensity interval training leads to greater improvements in acute heart rate recovery and anaerobic power as high volume low intensity training.” Frontiers in physiology 8 (2017): 562. Research has shown that LISS cardio may help burn fat more effectively than higher-intensity workouts. LISS is best suited to burning fat without stressing your body too much. Learn about fasted cardio and how to use it to burn more fat without losing muscle. LISS is a completely different form of cardio compared to HIIT (High-Intensity Interval Training). From there, each zone is a percentage of 190 bpm. If you stopped here, you might conclude that HIIT is superior to LISS because you burn the same number of calories in less time. Or you can use my Cardio Calories Burned Calculator below. Low-intensity steady-state, or LISS, is a method of cardiovascular exercise in which you do aerobic activity at a low-to-moderate intensity for a continuous, and often extended, period. So, by definition, resistance training is a HIIT workout! 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. Effect of Excess Post-Exercise Oxygen Consumption for HIIT vs LISS. This is the line between medium intensity (aerobic) and high intensity (anaerobic). It can also boost GLUT4 concentration, which helps drive glucose into cells. The intensity of the cardio is not changed throughout the duration of the exercise. Discussion in 'Strength & Conditioning Discussion' started by Noodles03, Jul 10, 2016. It’s important to find the form of exercise you actually enjoy so you’ll do it consistently. Remember, for strength and physique athletes, the majority of the deficit will come from the diet. 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. What Are the Benefits of Aerobic Exercise? Once again, the choice between HIIT and LISS really depends on your goals and personal preference. 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. Whereas, HIIT is an intense and more dynamic form of cardio (1). Joined: May 16, 2013 Messages: 1,332 Likes Received: 2 Location: Southern California. But sometimes, itchy lips are a symptom of a less common health condition. Calories burned during exercise is directly proportional to the intensity of the exercise. Due to the low-intensity, LISS can typically be performed for long periods of time. Due to the low-intensity, LISS can typically be performed for long periods of time. If you’ve recently done a hard HIIT workout or a tough session of resistance training, your body might need a break. Post-HIIT SSC is insurance that the fat that was mobilized gets burned. Each zone represents a percentage of your maximum heart rate and corresponds to a particular training benefit. Experts say skipping burns more calories and is less stressful on the knees and other joints than running. Joined: May 16, 2013 Messages: 1,332 Likes Received: 2 Location: Southern California. For optimal fitness, a mix of HIIT and LISS works best. LISS is an approach to cardio training that’s basically the total opposite of HIIT.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.It’s about building your endurance levels and overall body conditioning, rather than all-out fat blasting. LISS is most often associated with running, cycling, brisk walking, swimming, and other cardio activities that require longer sessions of low-intensity exercise. Simply find the age nearest yours at the top and follow it down to the blue row to get your heart rate. Cardio is only a piece of the puzzle. “Comparison of epoc and recovery energy expenditure between hiit and continuous aerobic exercise training.”, 2) Schaun, Gustavo Zaccaria, et al. Indeed multiple studies show that the difference in 24-hour energy expenditure between HIIT and LISS is not statistically significant1,2,3,4. And you can estimate your maximum by subtracting your age from 220. For some people, the goal of cardio isn’t to burn as much fat as possible. Figure 6. LISS, or low-intensity steady-state cardio, is most often associated with running, cycling, swimming, brisk walking, and other cardio activities that require low-intensity exercise for longer periods, typically 45 to 60 minutes. al. On the other hand, LISS workouts can be sustained for long durations because they don’t take a big toll on the body. This is due to EPOC (Excess Post-Exercise Oxygen Consumption). Our website services, content, and products are for informational purposes only. Are there any drawbacks? What's a HIIS class like? To find your target heart rate for max fat burning, use the table below. HIIT and LISS Defined HIIT (high intensity interval training) refers to brief periods of intense exercise followed by periods of rest/recovery. 2) Schaun, Gustavo Zaccaria, et al. Some scream about intervals while others shout about steady state. The main reason or advantage of doing LISS instead of HIIT is the lack of central nervous system strain it places on your body. If you've got an hour, try 20 … The complete guide for when to bulk vs cut. If you only have 15 or 20 minutes for a workout, HIIT might be a better bet. 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. Adapted from TL Stoggle et. 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. Once again, the choice between HIIT and LISS really depends on your goals and personal preference. And that creates an oxygen deficit. In fact, HIIT burns 40-60% more calories per minute than LISS. After someone that did pump for years and years, it really depends on what class you go to. Page 1 of 3 1 2 3 Next > Noodles03 Green Belt. Figure 5. It’s the opposite of high-intensity interval training (HIIT), which involves alternating short bursts of intense exercise with low-intensity recovery periods. Technically HIIT is much more intense than the typical interval training most people do. If you’re overwhelmed by all the acronyms related to workouts, you’re not alone. This is because the intensity levels are higher so you will become fatigued quite quickly. The intervals could be anywhere from 10 to 20 minutes. But LISS without some high-intensity lifting regimen would probably be not as effective. At least when you’re training hard enough to spike your heart rate during each set. Your LISS Cardio Workout, Explained. 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. We’ll take a deep dive into what LISS cardio is, along with its benefits and drawbacks, so you can decide if it’s right for you. Figure 2. Most of the time, itchy lips are related to allergies. Examples of LISS training include long runs, swimming laps or dance-based fitness like Zumba. These quick bursts trigger metabolic changes within your body, supercharging your metabolism. Proponents of HIIT argue that you burn more calories after high intensity training. Fasted or fed? For example, sprinting all-out for 30 seconds on a treadmill, followed by a short period of rest before beginning again. “EPOC: IS IT REAL? 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. No B.S. Researchers say people can benefit from exercise whether it's outdoors or indoors and whether it's team sports or individual activities. How much HIIT or LISS you do depends on your goals as well as your personal preference. What Is LISS? For that reason, my goal is to have a rational conversation about cardio. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. In fact, one study found no real advantage to doing very high-intensity training as compared with steady-state cardio. LISS is perfect for recovery. Want to know how to get shredded? Sick of running? Plus, HIIT may actually increase testosterone levels. Healthline Media does not provide medical advice, diagnosis, or treatment. LISS is best suited to burning fat without stressing your body too much. Use LISS when you have more time to burn (30 minutes plus), or on the days between HIIT sessions. Split it up into 3 to 6 LISS sessions, 30 to 60 minutes each, Examples: fast walking, slow jogging, cycling. DOES IT MATTER?.”, 5) Stöggl, Thomas L., and Glenn Björklund. While it’s true that HIIT burns more calories than LISS, it’s important to know where those calories come from. One advantage of HIIT is that your average heart rate is higher compared to LISS. You Will Burn Calories. It’s well suited to all fitness levels and is an especially helpful form of training for an endurance event. To maximize fat loss you need a personalized nutrition plan. And include a 5-10 minute warm-up and cool down at 70% max HR. Furthermore, exercise intensity is divided into 5 zones. Thereby bumping up all your heart rate zones. LISS and HIIT: What Are They? Steady state cardio is a lot less taxing on your body and ultimately can be used as a recovery tool when placed properly in your routine. 4) Arney, Blaine E., Carl Foster, and John Porcari. In this video, we look at the science behind high intensity interval training (HIIT) and LISS (low intensity stead state). So this means that you will be able to intake more calories and burn the fat properly. If LISS (Low Intensity Steady State) and HIIT cardio (High Intensity Interval Training) went up against each other in a Pros:Cons death match, who would win? Easily adjust your workout to maximize fat burning! Try these effective cardio workouts to get your heart rate up instead. With this information, you can adjust your training to get the results you want. In this case, both workouts burn 300 calories (20 minutes x 15 calories per minute = 300 calories and 30 minutes x 10 calories per minute = 300 calories). al.5. “LISS” is a newer term used to describe a low-intensity style of training, but this form of exercise has been around for decades. Before we dive into comparing HIIT vs LISS, let me explain a little bit about exercise intensity. If you have any health concerns, be sure to talk to your doctor before starting any new exercise routine. HIIT vs LISS. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Why Walking Is One of the Best Cardio Workouts. But LISS without some high-intensity lifting regimen would probably be not as effective. The abbreviation stands for “low-intensity steady-state.”. While HIIT is great for improving fitness, or when you’re short on time. LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. I'm sure if you did HIIT with power/olympic lifts, you'd feel miserable, drained, and at risk of getting an injury. But hold on, we’re not done yet! LISS, or Low-Intensity Steady-State, is longer in duration (30-60 minutes) and lower in intensity. Once again, the choice between HIIT and LISS really depends on your goals and personal preference. Table 1. Often, the best solution is a combination of both HIIT and LISS. Your blueprint to a better body and more confidence. DOES IT MATTER?.” ACSM’s Health & Fitness Journal 23.4 (2019): 9-13. HIIT vs LISS comparison of heart rate and duration. LISS is a good way to stay active without overdoing it. Remember, since HIIT is high-intensity, you need to work out for only 20 to 30 minutes. 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. Followed by slower recovery periods to get your heart rate back down. From infections to…. In that case, the assessment of HIIT vs LISS is completely different. Instead, save that intensity for the weight room and use LISS to burn fat. LISS is cardio done at a low-intensity, typically low enough that it would allow the individual to hold a conversation without gasping for air. It comprises of twelve 3-minute rounds of high intensity skipping and groundwork, the latter featuring moves such as knee-ups, jumping jacks, tuck jumps and my personal favourite (*complete lie*), burpees. At the end of the day, the HIIT vs LISS debate doesn’t have an “always” or “never” conclusion. Adapted from TL Stoggle et. Since EPOC is greater after HIIT than LISS, the thought is that you burn more calories while recovering. Some tracks are 100% HIIT (like a shoulder track, lunging leg track, biceps), whilst others can really be LISS (squat track, abs). I’ll leave you with this final graphic summarizing the pros and cons of each so you can decide which is best for you. A Hiit workout is known to enhance the metabolism for at least 24 hours. When doing LISS cardio, the goal is to keep your heart rate around 50 to 65 percent of your maximum heart rate. Before doing HIIT workouts, make sure you’re healthy enough for max effort bouts. For maximum benefits and to avoid a plateau, try to include both HIIT and LISS sessions in your fitness plan. I’ve got you covered with my Calorie Burn Calculator. HIIT stands for High-Intensity Interval Training, and LISS stands for Low-Intensity Steady State training. Not only does weight training build muscle, but it also burns a lot of calories and improves overall fitness. In other words, it’s like running at your fastest mile pace – where you can’t push any harder without taking a break. The intensity of the cardio is not changed throughout the duration of the exercise. There is no recovery time needed after doing this type of cardio, and you are much more likely to make LISS a daily habit. For example, if you’re 30 years old your max heart rate is around 190 beats per minute (220 – 30). All rights reserved. And it can even help you burn more fat during LISS. While LISS is good for your cardiovascular system, it doesn’t require power and can therefore lead to a deterioration in muscle. “Energy expenditure and EPOC between water-based high-intensity interval training and moderate-intensity continuous training sessions in healthy women.”, 3) Skelly, Lauren E., et al. Figure 3. HIIT focuses on quick bursts of high-intensity cardio followed by a rest period. Generally, HIIT workouts are shorter in duration due to the taxing nature of max-effort exercise. 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. Things like swimming, HIIT workouts…. Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a…. HIIT (High Intensity Interval Training) consists of short bursts of effort where you get close to your max heart rate. 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. While HIIT is great for improving fitness, or when you’re short on time. That means greater EPOC doesn’t necessarily mean more fat burning. Page 1 of 3 1 2 3 Next > Noodles03 Green Belt. HIIT focuses on quick bursts of high-intensity cardio followed by a rest period. LISS after HIIT ? 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. While LISS is good for your cardiovascular system, it doesn’t require power and can therefore lead to a deterioration in muscle. With this calculator, you’ll see your target heart rate for each training zone. Both HIIT and LISS have their benefits and each can be a valuable tool in your cardio toolbox. LISS after HIIT ? It's unlikely you'll be able to sustain this intensity for more than 20 minutes. Compared to 30 minutes of steady state. 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. Walking at a moderate pace is another excellent form of LISS training. If you’re still not sure what your heart rate should be during your cardio sessions, don’t worry. And the longer duration means you can burn significantly more fat with LISS. 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). Now let’s get into what kind of training is best for fat loss and overall fitness. In conclusion, a combination of both HIIT at the start of a pre-contest diet, and LISS toward the end, appears to be the best approach when looking to maximise fat loss and maintain workout intensity to preserve lean muscle tissue. Bulk vs Cut: How To Choose The Right Fitness Goal (with quiz), 1) Ahlert, Mateus, et al. But LISS generally burns more fat per minute. I'm sure if you did HIIT with power/olympic lifts, you'd feel miserable, drained, and at risk of getting an injury. Blood sugars are burned slowly throughout the duration of LISS workout, while during HIIT, your body uses quick bursts of energy as it powers its muscles. HIIT and LISS! Estimated heart rates per training zone by age. “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. “High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment.”, 4) Arney, Blaine E., Carl Foster, and John Porcari. Your body burns a lot of fat during LISS workouts. Using one can help you build endurance, strengthen your body, and improve heart health. You might use it to increase performance or train for a sport. Here are 13 reasons to add cardio into your routine, plus…. As well as a much larger improvement in heart rate recovery compared to LISS. First, high intensity and low intensity are defined by your heart rate. References The more times your heart beats per minute (bpm), the higher the intensity. There are lots of benefits with a rowing machine, or ergometer. In addition, during HIIT workouts your average heart rate is near the anaerobic threshold. Effect of HIIT on Heart Rate Zones. If you graph calories burned from fat it’s easy to see how LISS burns more fat. 3) Skelly, Lauren E., et al. For maximum fat loss, you should focus on LISS. Try entering a longer duration. LISS and HIIT: What Are They? Fortunately, LISS cardio is a pretty straightforward concept. While HIIT is great for improving fitness, or when you’re short on time. Enter the information below to see your heart rate, calories burned, and fat burned. © 2005-2020 Healthline Media a Red Ventures Company. 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. 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. Effectively moving the anaerobic threshold higher. 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. just real steps fitness pros actually use. 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. But to see which is really better, we need to look closer. HIIT (high-intensity interval training) has been the most buzzed-about sweat method for a while, but there's a new approach gaining momentum: LISS, or … Specifically, if you’re burning carbs or fat. LISS is an approach to cardio training that’s basically the total opposite of HIIT. Essentially they increase your heart rate, help you burn calories, and work up a sweat! LISS is low impact, which means it creates relatively low stress on the body. “Comparison of epoc and recovery energy expenditure between hiit and continuous aerobic exercise training.” Revista Brasileira de Medicina do Esporte 25.1 (2019): 20-23. MORE GLOSS: Is LISS training just as important as HIIT? With an oxygen deficit, your respiratory rate increases for a while after exercise, which burns calories. Have you heard or seen the term “LISS cardio” and thought, “Oh, no — not another exercise acronym”? Both have their own benefits and reasons to do. 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. Fitness experts revealed how a combination ( HIIT and LISS ) of high-intensity interval training , low-intensity steady state, and cardio exercise can help you get seriously lean. Percent improvement in peak performance and heart rate recovery for HIIT vs LISS protocols. Cardio exercise plays an important role in helping people … 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. So, now that we know the names of these two types, it’s important to understand the differences between them, especially if you want to fine tune your results so … As you can see in Figure 1, your max heart rate decreases with age. Both have their own benefits and reasons to do. “High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment.” Applied physiology, nutrition, and metabolism 39.7 (2014): 845-848. Get a free step by step guide for getting ripped. Figure 8. 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. LISS is best suited to burning fat without stressing your body too much. 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. As an example, let’s compare 20 minutes of HIIT with 30 minutes of LISS. Altogether, this means LISS has far more fat-burning potential than HIIT. So, if 2019 is the year that you give HIIT a try, make sure that you’re also choosing the right nutrients after your workout. However, LISS consumes more oxygen during exercise compared to HIIT. Try entering a shorter duration. 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. You see, higher intensity exercise burns more calories from carbs. HIIT and LISS on either a combined, cyclical, or rotational basis seems to be the best formula in our opinion. 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. Also called the after-burn effect. Fasted or fed? Also, according to a 2014 study, continuous aerobic exercise is more effective than HIIT at improving fat distribution. 1) Ahlert, Mateus, et al. TBH It really is more of a full body resistance workout no … One way to assess fitness is by measuring power during sprint activities like running or cycling (peak performance). Most importantly, your fat burning zone moves up too. If you're someone who leads a relatively sedentary lifestyle—and typically … As we all know, cardiovascular exercises work the heart and circulatory system, and generate increased blood flow throughout the body to sustain movement. , Engineer, CPT, Bodybuilder, Coach seem to be the best cardio workouts the for. Hiit might be a better form of cardio exercises at a moderate pace another. 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