Why LISS Cardio is the Perfect Addition to Your Fitness Routine

While high-intensity interval training (HIIT) has gained popularity for its efficiency in burning calories and improving fitness, it may not be suitable for everyone—especially for older adults. Excessive vigorous exercise can lead to injury, overtraining, and burnout. As an alternative, low intensity steady state cardio (LISS) offers a gentler approach to cardiovascular exercise.

LISS cardio is an excellent option for older adults who are new to exercise or have been inactive for some time. It provides a safe and accessible way to gradually build up their fitness levels without putting too much strain on their bodies. For those who are more active, LISS cardio can serve as a refreshing change of pace, as it allows them to diversify their workout routines while still maintaining a focus on cardiovascular health.

What is LISS Cardio?

Low intensity steady state cardio involves performing lower-intensity aerobic exercises at a consistent pace for an extended period, typically 30 to 60 minutes. This method contrasts with HIIT, which alternates short bursts of intense exercise with brief recovery periods.

During a LISS cardio session, you should maintain a target heart rate between 50% and 65% of your maximum heart rate, placing you in the low- to moderate-intensity exercise range. This allows you to sustain the same effort for a longer duration compared to vigorous workouts.

Examples of low intensity steady state cardio activities include brisk walking, hiking, light jogging, stationary biking, and swimming. You can gauge your workout intensity using a fitness tracker, rate of perceived exertion, or the “talk test”—you should be able to talk easily during the session, but not sing.

Benefits of LISS Cardio

LISS workouts may be longer than HIIT sessions, but they offer several advantages:

Improved Heart Health

Regular cardio exercise, regardless of intensity, can strengthen your heart and lungs, potentially reducing the risk of heart disease and stroke.

Calorie Burning

Both HIIT and LISS cardio have been shown to burn calories, increase VO₂ max, and improve body composition in older adults with overweight or obesity. Continuous low-intensity exercise may encourage your body to use fat for energy instead of glycogen stored in your muscles.

Enhanced Endurance and Aerobic Capacity

Longer LISS workouts can help build endurance and overall fitness. A study found that steady-state exercise is as effective as HIIT in improving aerobic capacity in inactive young adults.

Beginner-friendly Approach

LISS cardio is less intimidating for those starting their fitness journey. Choosing enjoyable activities you already know how to do, such as walking or biking with friends or family, can boost workout motivation.

Potential Drawbacks

Here are some potential drawbacks to consider:

Time Commitment

LISS cardio requires a longer duration compared to higher-intensity workouts to achieve similar benefits, typically lasting between 30 to 60 minutes. This extended time commitment can be challenging for those with busy schedules, which makes it essential to plan workouts effectively to fit them into daily routines.

Possible Boredom

The steady-state nature of LISS workouts can lead to boredom for some individuals, as there are no intervals to break up the monotony. This repetitive format may decrease motivation over time. To keep things engaging, consider varying activities, changing your workout environment, or listening to music or podcasts during your sessions.

Overuse Injuries

LISS cardio is generally safe, but longer workouts can increase the risk of overuse injuries due to repetitive motions. Engaging in the same activities frequently without variation can strain muscles and joints. To reduce this risk, squeeze in a variety of LISS exercises and complement them with different types of workouts to promote overall fitness and prevent injury.

Tips for Effective LISS Workouts

Here are a few tips to get started with low intensity steady state cardio workouts:

• Aim for two to three LISS sessions per week. And be sure to include other forms of higher-intensity cardio and rest days in your weekly fitness plan.
• Turn workouts you enjoy into LISS cardio sessions. You can use the LISS method with cardio workouts you love, like jogging or swimming.
• Get outside. Enjoy outdoor exercises like walking, hiking, and biking to get fresh air and enjoy a change of scenery.
• Increase your LISS cardio workout time gradually. Not up to a 45-minute LISS workout yet? That is fine. Aim for 30 minutes if you can, then slowly work your way up by adding 5 minutes at a time.
• Do not be afraid to multitask. If you have proper exercise form, there is no reason why you cannot multitask during LISS cardio. Use your LISS workouts to listen to podcasts or watch a favorite show, as long as you can do so safely.
• Check your heart rate. You can use a heart rate monitor or fitness tracker to keep your exercise intensity consistent.
• Exercise with a buddy. Doing LISS cardio with a friend may increase motivation and prevent boredom during long workouts.

Low intensity steady state cardio provides an accessible and safe exercise strategy that can significantly impact your fitness, endurance, and heart health as you age. This type of cardio involves engaging in steady-state activities at a low intensity for an extended period, making it easier on the joints and muscles.

Moreover, older adults can explore various forms of cardio that suit their preferences, such as walking, swimming, or cycling. Embracing LISS cardio both promotes physical well-being and contributes to a healthier, more active lifestyle in your golden years.