Is Low Intensity Steady State Better than HIIT?
With names like “Insane” and “Bootcamp”, a lot of work outs today can be a little intimidating. Is it necessary to kill yourself with masochistic HIIT (high-intensity interval training) to lose weight? Or is there an alternative?
Oh, you know there’s an alternative—that’s why we’re here—to help you learn a little about the lesser known sister of HIIT. It’s Low Intensity Steady State, or LISS.
What is Low Intensity Steady State Exercise (LISS)
LISS is fairly self-explanatory. It is a lower intensity, slow but steady approach to cardio and weight loss.
While HIIT can get you to around 80% of your maximal heart rate, LISS targets around 60% of that rate. To get your maximal rate, take 220 and subtract your age.
Then, multiply that by .6 to get your targeted LISS rate.
As an example, a 30 year old has a maximal rate of 190 (220-30) and their LISS target is 114 (190*.6)
You got yours?
Good. So—now what exercises can you do that qualify as LISS?
What Are Some Low Intensity Steady State Exercises?
So now that you know what your heart rate should be when you do Low Intensity Steady State exercise, you know you can probably incorporate it into a lot of things, including brisk walking, jogging, treadmill, elliptical, stairs at a regular pace. There are tons of things you can do to get that rate and work on weight loss.
But you can’t do it for 20 minutes and get the results you want. You should be targeting 30-60 minutes. Unlike HIIT which you can complete in 20-30 with perks, LISS takes a bit longer, but it also takes a bit less out on your body.
Now, Mikey at the gym will tell you that HIIT is IT and Low Intensity Steady State won’t get you any results. But, don’t listen to him—listen to the folks in the white coats.
Actual science, not bro science, shows that there is absolutely no difference in the benefits between HIIT and LISS. None. Zip. Zero. Zilch.
Take that, Mikey!
Plus, if you have knee or joint issues—it may actually be even BETTER for you.
Finally, those same peeps in white say that you’re more likely to stick to your exercise routine if you choose LISS. More people quit HIIT before it’s even over, or they don’t do as much of the exercises as they need.
Those who choose LISS commit and complete it more often.
The old Tortoise and the Hare story applies. Slow and steady wins the race.
Lose More Weight With Low Intensity Steady State and CapsiLean
There you have it—if you needed support to switch from your red-faced, threat-slinging, vein-popping screaming bootcamp trainer to your new elliptical—you got it.
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