Effect of HIIT on Heart Rate Zones. Both have their own benefits and reasons to do. 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. For optimal fitness, a mix of HIIT and LISS works best. And that creates an oxygen deficit. I’ve got you covered with my Calorie Burn Calculator. 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 … What's a HIIS class like? These quick bursts trigger metabolic changes within your body, supercharging your metabolism. Sign up today and get daily menus and recipes for just $13.99 per month. “Comparison of epoc and recovery energy expenditure between hiit and continuous aerobic exercise training.”, 2) Schaun, Gustavo Zaccaria, et al. Due to the low-intensity, LISS can typically be performed for long periods of time. just real steps fitness pros actually use. I'm sure if you did HIIT with power/olympic lifts, you'd feel miserable, drained, and at risk of getting an injury. “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. But how do you know what kind of cardio is best for you? Whereas, HIIT is an intense and more dynamic form of cardio (1). Some people say HIIT is a better form of training than steady-state cardio. If you need to train for an endurance event like a 10K, half marathon, triathlon, or cycling race, you’ll likely use steady-state cardio several times a week. Estimated heart rates per training zone by age. To put this strategy into action, do at least 20 minutes of SSC after your intervals. While HIIT is great for improving fitness, or when you’re short on time. 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. Once again, the choice between HIIT and LISS really depends on your goals and personal preference. Altogether, this means LISS has far more fat-burning potential than HIIT. One advantage of HIIT is that your average heart rate is higher compared to LISS. Most of the time, itchy lips are related to allergies. LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. While LISS is good for your cardiovascular system, it doesn’t require power and can therefore lead to a deterioration in muscle. In addition, during HIIT workouts your average heart rate is near the anaerobic threshold. As well as a much larger improvement in heart rate recovery compared to LISS. 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. The more times your heart beats per minute (bpm), the higher the intensity. 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). Joined: May 16, 2013 Messages: 1,332 Likes Received: 2 Location: Southern California. HIIT is also more efficient at burning calories than LISS. Figure 7. If you’re overwhelmed by all the acronyms related to workouts, you’re not alone. Excess Post-Exercise Oxygen Consumption (EPOC) Unlike with LISS, HIIT workouts help keep your body burning calories long after your session is done because of EPOC. I’ll leave you with this final graphic summarizing the pros and cons of each so you can decide which is best for you. From there, each zone is a percentage of 190 bpm. At around 70% of your max heart rate, you hit the sweet spot for burning the highest amount of body fat per minute. Effectively moving the anaerobic threshold higher. But for the purposes of this article I won’t differentiate between HIIT and any form of interval training. Calories burned during exercise is directly proportional to the intensity of the exercise. If you're someone who leads a relatively sedentary lifestyle—and typically … 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). Some tracks are 100% HIIT (like a shoulder track, lunging leg track, biceps), whilst others can really be LISS (squat track, abs). The intensity of the cardio is not changed throughout the duration of the exercise. 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. This is due to EPOC (Excess Post-Exercise Oxygen Consumption). The intervals could be anywhere from 10 to 20 minutes. As indicated by the dashed lines in Figure 2. 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. LISS is perfect for recovery. DOES IT MATTER?.”, 5) Stöggl, Thomas L., and Glenn Björklund. However, LISS consumes more oxygen during exercise compared to HIIT. With an oxygen deficit, your respiratory rate increases for a while after exercise, which burns calories. With this calculator, you’ll see your target heart rate for each training zone. If you indulge in HIIT workout for at least 20 minutes then you can burn as many calories as a one hour Liss workout. With this information, you can adjust your training to get the results you want. Your LISS Cardio Workout, Explained. In other words, it’s like running at your fastest mile pace – where you can’t push any harder without taking a break. In this video, we look at the science behind high intensity interval training (HIIT) and LISS (low intensity stead state). What Is LISS? LISS is best suited to burning fat without stressing your body too much. For strength and physique athletes, a couple of HIIT sessions per week, up to 1 hour total of MISS per week, and a few LISS sessions to get your fat loss going would be ideal. Easily adjust your workout to maximize fat burning! Plus, HIIT may actually increase testosterone levels. Cardio exercise plays an important role in helping people … And help you figure out how to get better results without wasted effort. Technically HIIT is much more intense than the typical interval training most people do. DOES IT MATTER?.” ACSM’s Health & Fitness Journal 23.4 (2019): 9-13. As you can see in Figure 1, your max heart rate decreases with age. Fasted or fed? To maximize fat loss you need a personalized nutrition plan. One way to assess fitness is by measuring power during sprint activities like running or cycling (peak performance). LISS after HIIT ? Remember, since HIIT is high-intensity, you need to work out for only 20 to 30 minutes. While lower intensity exercise burns more calories from fat. LISS is also extremely safe and accessible to most people, especially those new to working out, because of the slower pace. Due to the low-intensity, LISS can typically be performed for long periods of time. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. HIIT vs LISS. LISS is low impact, which means it creates relatively low stress on the body. 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. In addition to burning the maximum fat calories per minute, LISS also lasts for 30 minutes or more. While LISS is good for your cardiovascular system, it doesn’t require power and can therefore lead to a deterioration in muscle. Both have their own benefits and reasons to do. So the 24-hour oxygen consumption (total green area) is pretty much the same for HIIT vs LISS. On the other hand, LISS workouts can be sustained for long durations because they don’t take a big toll on the body. The debate about HIIT vs LISS cardio can get heated. Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a…. Now let’s get into what kind of training is best for fat loss and overall fitness. 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. HIIT focuses on quick bursts of high-intensity cardio followed by a rest period. YES, YOUR GENETICS MAY INFLUENCE IT. So, by definition, resistance training is a HIIT workout! Essentially they increase your heart rate, help you burn calories, and work up a sweat! If you only have 15 or 20 minutes for a workout, HIIT might be a better bet. Use LISS when you have more time to burn (30 minutes plus), or on the days between HIIT sessions. 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. It’s the opposite of high-intensity interval training (HIIT), which involves alternating short bursts of intense exercise with low-intensity recovery periods. The intensity of the cardio is not changed throughout the duration of the exercise. And a higher average heart rate means you burn more calories. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Why Walking Is One of the Best Cardio Workouts. Figure 5. “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. 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. 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. And you can estimate your maximum by subtracting your age from 220. Adapted from TL Stoggle et. Instead, save that intensity for the weight room and use LISS to burn fat. 1) Ahlert, Mateus, et al. If you’ve recently done a hard HIIT workout or a tough session of resistance training, your body might need a break. “YOUR METABOLISM IS NOT PREDESTINED BY YOUR GENES. 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. 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 4. 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. Enter the information below to see your heart rate, calories burned, and fat burned. It’s important to find the form of exercise you actually enjoy so you’ll do it consistently. But to see which is really better, we need to look closer. For example, if you’re 30 years old your max heart rate is around 190 beats per minute (220 – 30). 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. Some scream about intervals while others shout about steady state. If you’re still not sure what your heart rate should be during your cardio sessions, don’t worry. 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. There is no recovery time needed after doing this type of cardio, and you are much more likely to make LISS a daily habit. Discussion in 'Strength & Conditioning Discussion' started by Noodles03, Jul 10, 2016. Whereas LISS (Low Intensity Steady State) is a constant pace at 50-70% of your max heart rate. Not only does weight training build muscle, but it also burns a lot of calories and improves overall fitness. But LISS without some high-intensity lifting regimen would probably be not as effective. “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. 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. LISS is most often associated with running, cycling, brisk walking, swimming, and other cardio activities that require longer sessions of low-intensity exercise. To find your target heart rate for max fat burning, use the table below. 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. This is called the principle of specificity, which means you’re training in the same format you will compete in. But while both styles have advantages and disadvantages, one doesn’t seem to be better overall than the other. 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. 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