Study after study has shown that interval training, particularly high-intensity interval training (HIIT) is the gold standard for rapid results in speed, strength and endurance.   But you not want to be putting in that much high intensity energy every time you work out, unwilling to adhere to the high intensity interval work outs like CrossFit and treadmill sprints.  If a more relaxing regiment seems more your style, you might be in luck as a gentler type of workout, LISS, has gained popularity.  LISS, stands for low-intensity, steady state, and includes most types of easy going cardio workouts.   This type of workout was actually used by bodybuilders, as something to do when they weren’t doing their very intense cardio or strength workout.   

What is LISS?

LISS is a type of cardio workout that is meant to be done at a relaxed, leisurely pace.  This can be anything from walking, cycling, or swimming, to jumping rope as long as it is done constantly at a low intensity.  You should still be working out enough to break a sweat, but not enough where having a conversation would not be possible.  The official recommendation is to keep your heart rate between 50 and 70% of your personal maximum, putting you in a place of low intensity but still getting a workout.  Not too easy, but not hard either.

Most of LISS workouts fit under cardio, so possible exercises you can do to get in a low intensity workout are walking, hiking, jogging, swimming, or the elliptical machine.

What are the benefits of LISS?

LISS workouts are beneficial in the same ways that intense cardio workouts are.  Here are some of the most prominent health benefits:

·         They help lift your mood

·         They boost your energy

·         They reduce your risk of heart disease

·         They reduce your risk of diabetes

Some studies have even found that LISS, like walking for an hour can improve insulin sensitivity and blood lipid levels more than intense exercise for the same duration can.

While LISS is great for all the reasons listed above, building endurance and working out your heart, it is only one piece of a good workout routine. LISS will not help you increase muscular strength, which is why you should be adding HIIT workouts or strength training to your regimen as well. A mix of both can help you get the benefits of both types of workouts, which your body will surely thank you for.