"If you’re looking to just give your body general movement away from your daily life and aren’t fussed about goals, then stick with LISS two to three times a week for 30-60 minutes.I should know - home workouts for beginners were how I got into exercising nearly ten years ago, and I'm now a health and fitness writer and qualified fitness trainer who talks about exercise for a living. "The body adapts and changes every 4-6 weeks, so if you’ve been working on LISS for a few weeks your body has adapted, and you can make a change and add another style of training into your weekly workout routine for optimum results. She explains that incorporating these two types of training together can help your body adapt and get better at a variety of movements over time, which in turn will keep your cardiovascular system in good nick. If you are free of injuries and ready to take it to the next step, I'd definitely say start to mix up your routine and add some HIIT back in." "Depending on your goals, general health and injuries you can decide yourself if you want to combine LISS with high intensity workouts. This would be dependant on your fitness levels and capabilities, but if your goal is to burn fat, alternating LISS workouts with HIIT sessions can accelerate fat loss and increase your fitness levels. "For maximum benefits you should incorporate LISS training into a varied exercise schedule and use it in conjunction with other workouts if possible. In fact, Katie recommends mixing things up. You don't have to stick solely to LISS workouts to see results. What should LISS training be used in conjunction with? Why HIIT workouts don't actually work for everyone."Working out at a higher heart rate threshold will mean it’s harder to maintain a steady state, meaning your workout would fall into the HIIT (high intensity interval training) category rather than LISS." For example, 50-60% is a low intensity zone, 60-70% is a light zone which will improve your general endurance, 70-80% is fat burning, and 80-90% is a hard zone where you’ll be breathing heavily and likely unable to work at this level for prolonged periods of time. "Steady state exercise in the wrong heart rate zone, either higher or lower will still bring other benefits. For the best fat burning benefits, you should aim to stay in this zone for the majority of your workout. in the ‘fat burning’ zone which is between 70-80% of your maximum heart rate) is effective if your goal is to burn fat. "Steady state exercise in the right heart rate zone, (i.e. So, how exactly do you know whether your exercise is LISS? ![]() ![]() ![]() "Training at a lower intensity actually means that more oxygen is available to be used by the body to break down fat and use it as energy." ![]() "In terms of effective fat burning, the body needs oxygen," she explains. Which means you're not exerting yourself in order to lose weight. "LISS is essentially a marathon vs a sprint and refers to any form of cardio and aerobic-based activity that's performed at a low intensity, but for a prolonged period," says Katie. Can LISS Training burn fat?Įssentially, yes - although it works in a very different way to that F45 class. But can a low intensity workout ever have the same effect on your body in terms of building muscle and burning fat? We spoke with Katie Anderson, Head of Training at London’s leading immersive yoga and low impact training studio FLY LDN, to find out what it actually is, and how we can get the most out of it. Which, if we’re honest, sounds pretty ideal.Īfter years of being told we need to sweat until we can't see in order to achieve anything in the gym, LISS workouts are a much-welcomed break from extreme exertion. Billed as the opposite of hardcore, intense HIIT workouts, LISS training focuses more on long, steady workouts that build up stamina gradually rather than pushing you to breaking point. LISS workouts (which stands for Low Intensity Steady State, FYI) are big news right now.
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