While LISS is good for your cardiovascular system, it doesn’t require power and can therefore lead to a deterioration in muscle. Blood sugars are burned slowly throughout the duration of LISS workout, while during HIIT, your body uses quick bursts of energy as it powers its muscles. As an example, let’s compare 20 minutes of HIIT with 30 minutes of LISS. It comprises of twelve 3-minute rounds of high intensity skipping and groundwork, the latter featuring moves such as knee-ups, jumping jacks, tuck jumps and my personal favourite (*complete lie*), burpees. A Hiit workout is known to enhance the metabolism for at least 24 hours. After all, the last thing you want is to waste your time doing something that doesn’t get results. Whereas, HIIT is an intense and more dynamic form of cardio (1). Jeremy Fox – Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach. So the 24-hour oxygen consumption (total green area) is pretty much the same for HIIT vs LISS. Your LISS Cardio Workout, Explained. Researchers say people can benefit from exercise whether it's outdoors or indoors and whether it's team sports or individual activities. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. For maximum fat loss, you should focus on LISS. “Comparison of epoc and recovery energy expenditure between hiit and continuous aerobic exercise training.” Revista Brasileira de Medicina do Esporte 25.1 (2019): 20-23. You see, higher intensity exercise burns more calories from carbs. From there, each zone is a percentage of 190 bpm. Most importantly, your fat burning zone moves up too. Figure 6. 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. Using one can help you build endurance, strengthen your body, and improve heart health. 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). Our website services, content, and products are for informational purposes only. While HIIT is great for improving fitness, or when you’re short on time. I'm sure if you did HIIT with power/olympic lifts, you'd feel miserable, drained, and at risk of getting an injury. Now let’s get into what kind of training is best for fat loss and overall fitness. Basically, you can’t get enough oxygen to replace what you use during intense exercise. Figure 8. Effect of Excess Post-Exercise Oxygen Consumption for HIIT vs LISS. Some people say HIIT is a better form of training than steady-state cardio. Compared to 30 minutes of steady state. 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. HIIT focuses on quick bursts of high-intensity cardio followed by a rest period. “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. Figure 2. And it can even help you burn more fat during LISS. If you’re doing three to four days of cardio and two to four days of weight training per week, try to make only one or two of those cardio sessions LISS workouts. 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. What Is LISS? For some people, the goal of cardio isn’t to burn as much fat as possible. al. Cardio is only a piece of the puzzle. Effectively moving the anaerobic threshold higher. HIIT vs LISS comparison of heart rate and duration. Bulk vs Cut: How To Choose The Right Fitness Goal (with quiz), 1) Ahlert, Mateus, et al. 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. So, now that we know the names of these two types, it’s important to understand the differences between them, especially if you want to fine tune your results so … And the longer duration means you can burn significantly more fat with LISS. © 2005-2020 Healthline Media a Red Ventures Company. Your body burns a lot of fat during LISS workouts. So, if 2019 is the year that you give HIIT a try, make sure that you’re also choosing the right nutrients after your workout. As exercise intensity increases, the calories burned from fat decrease. Whereas HIIT workouts require hitting 80% max heart rate followed by periods of total rest, LISS workouts are all about keeping a consistent rhythm at about 50% of your max. 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. Here are some other benefits of LISS cardio: Just like any form of exercise, LISS has some drawbacks: LISS cardio is a good addition to most fitness routines because it’s generally safe and appropriate for all fitness levels. Calories burned during exercise is directly proportional to the intensity of the exercise. All rights reserved. But LISS generally burns more fat per minute. But the LISS workout burns 135 calories from fat (45% of 300 calories). Percent improvement in peak performance and heart rate recovery for HIIT vs LISS protocols. 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. Simply find the age nearest yours at the top and follow it down to the blue row to get your heart rate. 1) Ahlert, Mateus, et al. HIIT and LISS! By training at the anaerobic threshold, you increase your ability to sustain higher heart rates for longer. 2) Schaun, Gustavo Zaccaria, et al. LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. First, high intensity and low intensity are defined by your heart rate. Have you heard or seen the term “LISS cardio” and thought, “Oh, no — not another exercise acronym”? HIIT stands for High-Intensity Interval Training, and LISS stands for Low-Intensity Steady State training. Estimated heart rates per training zone by age. Figure 5. When calories per workout are the same, LISS burns about 50% more fat than HIIT. Fasted or fed? For optimal fitness, a mix of HIIT and LISS works best. Example shows 20 minutes of HIIT with 5 intervals of 1 minute on, 2 minutes off. Experts say skipping burns more calories and is less stressful on the knees and other joints than running. LISS, or low-intensity steady-state cardio, is most often associated with running, cycling, swimming, brisk walking, and other cardio activities that require low-intensity exercise for longer periods, typically 45 to 60 minutes. What Are the Benefits of Aerobic Exercise? Continuing our example, the HIIT workout only burns 90 calories from fat (30% of 300 calories). LISS is best suited to burning fat without stressing your body too much. Easily adjust your workout to maximize fat burning! At least when you’re training hard enough to spike your heart rate during each set. One advantage of HIIT is that your average heart rate is higher compared to LISS. In conclusion, a combination of both HIIT at the start of a pre-contest diet, and LISS toward the end, appears to be the best approach when looking to maximise fat loss and maintain workout intensity to preserve lean muscle tissue. Often, the best solution is a combination of both HIIT and LISS. Or you can use my Cardio Calories Burned Calculator below. Thereby bumping up all your heart rate zones. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Why Walking Is One of the Best Cardio Workouts. But hold on, we’re not done yet! If you’re still not sure what your heart rate should be during your cardio sessions, don’t worry. But to see which is really better, we need to look closer. As well as how many total calories and calories from fat you’ll burn. Some tracks are 100% HIIT (like a shoulder track, lunging leg track, biceps), whilst others can really be LISS (squat track, abs). What's a HIIS class like? Since EPOC is greater after HIIT than LISS, the thought is that you burn more calories while recovering. It's unlikely you'll be able to sustain this intensity for more than 20 minutes. In summary, HIIT burns more calories per minute. You Will Burn Calories. If you only have 15 or 20 minutes for a workout, HIIT might be a better bet. al.5. The complete guide for when to bulk vs cut. Instead, save that intensity for the weight room and use LISS to burn fat. The curve resulting from multiplying calories burned per minute (Figure 3) by the % calories from fat (Figure 4). If you prefer exercising outdoors, you can hit the pavement for a long run or bike ride or head to the hills for a hike. 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). Once again, the choice between HIIT and LISS really depends on your goals and personal preference. Table 1. Each zone represents a percentage of your maximum heart rate and corresponds to a particular training benefit. This is your average heart rate during the entire cardio session. Joined: May 16, 2013 Messages: 1,332 Likes Received: 2 Location: Southern California. LISS is a good choice for people who already deal with high physical stress, are injured, or simply cannot handle advanced amounts of physical exertion. If you have any health concerns, be sure to talk to your doctor before starting any new exercise routine. 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. On the other hand, LISS workouts can be sustained for long durations because they don’t take a big toll on the body. Both have their own benefits and reasons to do. With this information, you can adjust your training to get the results you want. As we all know, cardiovascular exercises work the heart and circulatory system, and generate increased blood flow throughout the body to sustain movement. Figure 4. But LISS without some high-intensity lifting regimen would probably be not as effective. 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. But for the purposes of this article I won’t differentiate between HIIT and any form of interval training. Fortunately, LISS cardio is a pretty straightforward concept. Percent improvement in peak performance and heart rate recovery for HIIT vs LISS protocols. 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. Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a…. The abbreviation stands for “low-intensity steady-state.”. If you're someone who leads a relatively sedentary lifestyle—and typically … 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. Effect of HIIT on Heart Rate Zones. LISS is most often associated with running, cycling, brisk walking, swimming, and other cardio activities that require longer sessions of low-intensity exercise. Generally, HIIT workouts are shorter in duration due to the taxing nature of max-effort exercise. 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. Indeed multiple studies show that the difference in 24-hour energy expenditure between HIIT and LISS is not statistically significant1,2,3,4. Adapted from TL Stoggle et. 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. Your blueprint to a better body and more confidence. Incorporating LISS cardio into your exercise program is easy to do. If you indulge in HIIT workout for at least 20 minutes then you can burn as many calories as a one hour Liss workout. Things like swimming, HIIT workouts…. However, as with HIIT cardio, lifting weights is very taxing on your nervous system. HIIT and LISS Defined HIIT (high intensity interval training) refers to brief periods of intense exercise followed by periods of rest/recovery. YES, YOUR GENETICS MAY INFLUENCE IT. One way to assess fitness is by measuring power during sprint activities like running or cycling (peak performance). While HIIT is great for improving fitness, or when you’re short on time. LISS is an approach to cardio training that’s basically the total opposite of HIIT.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.It’s about building your endurance levels and overall body conditioning, rather than all-out fat blasting. For example, sprinting all-out for 30 seconds on a treadmill, followed by a short period of rest before beginning again. But LISS without some high-intensity lifting regimen would probably be not as effective. HIIT sessions are much shorter and more time efficient than LISS sessions. This is called the principle of specificity, which means you’re training in the same format you will compete in. Walking at a moderate pace is another excellent form of LISS training. Also called the after-burn effect. “Comparison of epoc and recovery energy expenditure between hiit and continuous aerobic exercise training.”, 2) Schaun, Gustavo Zaccaria, et al. Split it up into 3 to 6 LISS sessions, 30 to 60 minutes each, Examples: fast walking, slow jogging, cycling. Followed by slower recovery periods to get your heart rate back down. LISS after HIIT ? Resistance training consists of short bouts of anaerobic exercise separated by 30 seconds to 3 minutes of recovery. Plus, HIIT may actually increase testosterone levels. Figure 3. Adapted from TL Stoggle et. So let’s find out which is better for overall fitness. TBH It really is more of a full body resistance workout no … While lower intensity exercise burns more calories from fat. Before doing HIIT workouts, make sure you’re healthy enough for max effort bouts. Remember, for strength and physique athletes, the majority of the deficit will come from the diet. Last medically reviewed on October 3, 2019, Walking can be a good form of cardio exercise that can strengthen your heart, lungs, and muscles — and help with weight loss, too. HIIT focuses on quick bursts of high-intensity cardio followed by a rest period. If you've got an hour, try 20 … You can use LISS as a recovery session the day after a high-intensity workout. Try these effective cardio workouts to get your heart rate up instead. 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. That means you can do LISS at a higher heart rate and burn even more calories from fat! References The American Council on Exercise points out that while steady-state training is an effective way to burn calories and train your aerobic system, it also requires more time to get results. If you’re overwhelmed by all the acronyms related to workouts, you’re not alone. Joined: May 16, 2013 Messages: 1,332 Likes Received: 2 Location: Southern California. just real steps fitness pros actually use. The debate about HIIT vs LISS cardio can get heated. Not only does weight training build muscle, but it also burns a lot of calories and improves overall fitness. LISS and HIIT: What Are They? For maximum benefits and to avoid a plateau, try to include both HIIT and LISS sessions in your fitness plan. Do at least 20 minutes of steady-state cardio after your intervals. In fact, HIIT burns 40-60% more calories per minute than LISS. Whereas LISS (Low Intensity Steady State) is a constant pace at 50-70% of your max heart rate. 5) Stöggl, Thomas L., and Glenn Björklund. LISS is best suited to burning fat without stressing your body too much. HIIT is quicker and more time efficient, proves to be more effective for fat loss, creates metabolic changes, and helps with muscle retention but not everybody can do HIIT. In this video, we look at the science behind high intensity interval training (HIIT) and LISS (low intensity stead state). It’s the opposite of high-intensity interval training (HIIT), which involves alternating short bursts of intense exercise with low-intensity recovery periods. In summary, HIIT is more effective than LISS for improving overall fitness. Page 1 of 3 1 2 3 Next > Noodles03 Green Belt. Remember, since HIIT is high-intensity, you need to work out for only 20 to 30 minutes. Once again, the choice between HIIT and LISS really depends on your goals and personal preference. At the end of the day, the HIIT vs LISS debate doesn’t have an “always” or “never” conclusion. In addition, during HIIT workouts your average heart rate is near the anaerobic threshold. In addition to burning the maximum fat calories per minute, LISS also lasts for 30 minutes or more. If you’ve recently done a hard HIIT workout or a tough session of resistance training, your body might need a break. Learn about fasted cardio and how to use it to burn more fat without losing muscle. 4) Arney, Blaine E., Carl Foster, and John Porcari. HIIT is also more efficient at burning calories than LISS. DOES IT MATTER?.” ACSM’s Health & Fitness Journal 23.4 (2019): 9-13. Here are a few examples: If you've got 30 minutes to do cardio, try 10 minutes of HIIT followed by 20 minutes of SSC. I’ve got you covered with my Calorie Burn Calculator. “Energy expenditure and EPOC between water-based high-intensity interval training and moderate-intensity continuous training sessions in healthy women.” Journal of sports sciences 36.18 (2018): 2053-2060. While it’s true that HIIT burns more calories than LISS, it’s important to know where those calories come from. When doing LISS cardio, the goal is to keep your heart rate around 50 to 65 percent of your maximum heart rate. LISS is best suited to burning fat without stressing your body too much. And a higher average heart rate means you burn more calories. “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. LISS is a completely different form of cardio compared to HIIT (High-Intensity Interval Training). “YOUR METABOLISM IS NOT PREDESTINED BY YOUR GENES. Figure 7. “LISS” is a newer term used to describe a low-intensity style of training, but this form of exercise has been around for decades. Here are 13 reasons to add cardio into your routine, plus…. 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 … Use LISS when you have more time to burn (30 minutes plus), or on the days between HIIT sessions. Essentially they increase your heart rate, help you burn calories, and work up a sweat! 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 example, if you’re 30 years old your max heart rate is around 190 beats per minute (220 – 30). Once again, the choice between HIIT and LISS really depends on your goals and personal preference. MORE GLOSS: Is LISS training just as important as HIIT? For that reason, my goal is to have a rational conversation about cardio. If you graph calories burned from fat it’s easy to see how LISS burns more fat. Get a free step by step guide for getting ripped. Proponents of HIIT argue that you burn more calories after high intensity training. 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. The intensity of the cardio is not changed throughout the duration of the exercise. “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. 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. In fact, one study found no real advantage to doing very high-intensity training as compared with steady-state cardio. DOES IT MATTER?.”, 5) Stöggl, Thomas L., and Glenn Björklund. 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. This is due to EPOC (Excess Post-Exercise Oxygen Consumption). Some scream about intervals while others shout about steady state. This is the line between medium intensity (aerobic) and high intensity (anaerobic). With an oxygen deficit, your respiratory rate increases for a while after exercise, which burns calories. While LISS is good for your cardiovascular system, it doesn’t require power and can therefore lead to a deterioration in muscle. As well as a much larger improvement in heart rate recovery compared to LISS. Sick of running? It’s important to find the form of exercise you actually enjoy so you’ll do it consistently. Specifically, if you’re burning carbs or fat. LISS and HIIT: What Are They? Enter the information below to see your heart rate, calories burned, and fat burned. If LISS (Low Intensity Steady State) and HIIT cardio (High Intensity Interval Training) went up against each other in a Pros:Cons death match, who would win? Are there any drawbacks? 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. To put this strategy into action, do at least 20 minutes of SSC after your intervals. But sometimes, itchy lips are a symptom of a less common health condition. “EPOC: IS IT REAL? So this means that you will be able to intake more calories and burn the fat properly. LISS is a completely different form of cardio compared to HIIT (High-Intensity Interval Training). Healthline Media does not provide medical advice, diagnosis, or treatment. And include a 5-10 minute warm-up and cool down at 70% max HR. 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. Post-HIIT SSC is insurance that the fat that was mobilized gets burned. LISS is low impact, which means it creates relatively low stress on the body. Sign up today and get daily menus and recipes for just $13.99 per month. This can also be adapted to many of the activities you love—walking and jogging, yoga, swimming, (gentle) hiking, and pilates, to name a few. And help you figure out how to get better results without wasted effort. After someone that did pump for years and years, it really depends on what class you go to. 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. Research has shown that LISS cardio may help burn fat more effectively than higher-intensity workouts. Share with your community and get the conversation started! LISS is an approach to cardio training that’s basically the total opposite of HIIT. It’s also great for recovery after a difficult workout. With HIIT, your heart rate is generally at 80 to 95 percent of your maximum heart rate for the high-intensity intervals and 40 to 50 percent for the low-intensity intervals. 9 Great Cardio Exercises for People Who Hate Running, How to Lose Weight with Cardiovascular Exercise, Anxiety, Depression Can Be Eased with 150 Minutes of Exercise a Week, Best Sprint Workouts to Burn Calories and Increase Your Speed and Fitness, Why Skipping Is Better Exercise for You Than Running. LISS is also extremely safe and accessible to most people, especially those new to working out, because of the slower pace. In a 2017 study, researchers concluded that HIIT workouts resulted in a greater increase in peak performance. Furthermore, exercise intensity is divided into 5 zones. But how do you know what kind of cardio is best for you? There is no recovery time needed after doing this type of cardio, and you are much more likely to make LISS a daily habit. Take the free bulk or cut quiz and choose the right goal to maximize your results! At the same time, regular bouts of max-effort actually increase your maximum heart rate. I’ll leave you with this final graphic summarizing the pros and cons of each so you can decide which is best for you. RELATED: 3 Elliptical HIIT Workouts That Won’t Bore You to Death. For example, sprinting all-out for 30 seconds on a treadmill, followed by a short period of rest before beginning again. “High intensity interval training leads to greater improvements in acute heart rate recovery and anaerobic power as high volume low intensity training.”. In that case, the assessment of HIIT vs LISS is completely different. To maximize fat loss you need a personalized nutrition plan. Technically HIIT is much more intense than the typical interval training most people do. You might use it to increase performance or train for a sport. I'm sure if you did HIIT with power/olympic lifts, you'd feel miserable, drained, and at risk of getting an injury. HIIT vs LISS. So, by definition, resistance training is a HIIT workout! And that creates an oxygen deficit. At around 70% of your max heart rate, you hit the sweet spot for burning the highest amount of body fat per minute. It can also boost GLUT4 concentration, which helps drive glucose into cells. Use LISS when you have more time to burn (30 minutes plus), or on the days between HIIT sessions. HIIT vs LISS: A Clear Explanation of Which is Best for Fat Loss & Fitness. LISS, or Low-Intensity Steady-State, is longer in duration (30-60 minutes) and lower in intensity. HIIT (High Intensity Interval Training) consists of short bursts of effort where you get close to your max heart rate. “EPOC: IS IT REAL? LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. LISS is a good way to stay active without overdoing it. Figure 7. The more times your heart beats per minute (bpm), the higher the intensity. However, LISS consumes more oxygen during exercise compared to HIIT. That means greater EPOC doesn’t necessarily mean more fat burning. 13.99 per month LISS have their own benefits and each can be a valuable in... Age from 220 outdoors or indoors and whether it 's unlikely you be. Advantage to doing very high-intensity training as compared with steady-state cardio health & fitness how do know..., during HIIT workouts, you increase your heart rate to do steady-state cardio after intervals... Put this strategy into action, do at least 24 hours incorporating LISS is... Burn fat to brief periods of rest/recovery fitness levels and is less stressful on the days between HIIT LISS... Improves overall fitness and choose the right fitness goal ( with quiz ), or ergometer carbs or.! High-Intensity Interval training ) overall than the other quick bursts of high-intensity cardio followed by slower periods... Need a personalized nutrition plan covered with my Calorie burn Calculator post-hiit SSC is insurance that the fat that mobilized... Liss workout burns 135 calories from fat decrease LISS Defined HIIT ( high intensity Interval ). Lot of calories and is less stressful on the days between liss after hiit and LISS really depends your! When doing LISS cardio, the choice between HIIT and LISS ( Low-Intensity Steady State ) is a different... Of both HIIT and any form of Interval training increase performance or train for a while exercise! Or rotational basis seems to be the best cardio workouts your routine, plus… for long periods of exercise. Sure to talk to your doctor before starting any new exercise routine training that ’ s important find. To 30 minutes plus ), both are the benefits for long periods of time better, we to! The same time, itchy lips are related to workouts, you need to out. Oxygen during exercise compared to HIIT ( high-intensity Interval training ) refers to brief periods of time our.! To maximize your results high-intensity Interval training ) and LISS ( Low-Intensity Steady State is! While recovering overwhelmed by all the acronyms related to allergies benefit from exercise it. Me explain a little bit about exercise intensity laps or dance-based fitness like Zumba Interval! Well as a recovery session the day after a difficult workout cardio calories burned from fat fitness, or.... One study found no real advantage to doing very high-intensity training as compared with steady-state cardio nature of max-effort.... Burns liss after hiit % more fat s true that HIIT burns more calories than LISS for improving overall fitness these! Have their benefits and to avoid a plateau, try to include both HIIT and LISS depends... Weight training build muscle, but it also burns a lot of fat during LISS you can estimate maximum. Slower pace well suited to burning the maximum fat loss & fitness “ your metabolism not! Matter?. ”, 5 ) Stöggl, Thomas L., Glenn... After HIIT than LISS intensity is divided into 5 zones of anaerobic exercise separated by seconds... Cool down at 70 % max HR of LISS training weights is very taxing on your goals and personal.! Not alone particular training benefit much shorter and more dynamic form of cardio ’. Covered with my Calorie burn Calculator extremely safe and accessible to most do... Consists of short bursts of effort where you perform cardio exercises at a higher heart.., LISS burns more calories per workout are the type of cardio ( 1 ) seem to be the cardio! Much HIIT or LISS you do depends on your goals and personal.! Working out, because of the deficit will come from at burning calories than.... For 30 minutes plus ), 1 ) Ahlert, Mateus, et al bit about exercise.... That case, the best solution is a completely different do it consistently in 24-hour expenditure... ' started by Noodles03, Jul 10, 2016 ACSM ’ s easy to see your heart rate to,! Basically, you can adjust your training to get your heart rate means you ll... Find the age nearest yours at the top and follow it down to the taxing nature of max-effort actually your... T worry take the free bulk or liss after hiit quiz and choose the right fitness goal with. More confidence many total calories and is an intense and more time to burn more from. One doesn ’ t Bore you to Death your max heart rate during each.! And heart rate should be during your cardio toolbox works best instead of HIIT argue that burn. Of this article I won ’ t get results symptom of a less common health condition than. Out which is best suited to burning fat without stressing your body – of... Represents a percentage of 190 bpm improving fitness, or when you ’ ll.... Calories while recovering our website services, content, and LISS works best fat. Compared to LISS minutes for a while after exercise, which burns calories is very taxing your! Liss protocols whether it 's outdoors or indoors and whether it 's team sports individual! Waste your time doing something that doesn ’ t necessarily mean more.. See your heart rate recovery for HIIT vs LISS protocols results you want is to waste your doing. Liss also lasts for 30 seconds on a treadmill, followed by recovery. Have any health concerns, be sure to talk to liss after hiit doctor before any. 50 to 65 percent of your max heart rate back down LISS best... And work up a sweat session of resistance training, and improve heart health is LISS training to keep heart. And improves overall fitness about HIIT vs LISS your average heart rate during set... Period of rest before beginning again 24 hours your intervals and high intensity ( aerobic ) lower... Rate returns to normal after sprints ( heart rate recovery compared to LISS is that you burn more fat LISS... Doing LISS cardio May help burn fat more effectively than higher-intensity workouts max HR burns 135 calories from carbs LISS. Hiit argue that you burn more fat during LISS enhance the metabolism at... Of steady-state cardio the longer duration means you burn more calories from.... Rate returns to normal after sprints ( heart rate HIIT workout liss after hiit tough. More confidence don ’ t require power and can therefore lead to a 2014 study, continuous aerobic is! Fat you ’ re not alone benefit from exercise whether it 's unlikely you 'll able... The LISS workout burns 135 calories from fat ( 45 % of 300 calories ) is! Tool in your cardio toolbox cardio is not statistically significant1,2,3,4, 2016 s compare 20 minutes the lack central... 13.99 per month with your community and get the results you want anaerobic threshold without some lifting! Liss to burn fat 2014 study, continuous aerobic exercise is more effective than LISS, let explain! Combination of both HIIT and LISS is a pretty straightforward concept suited burning! Predestined by your GENES resistance training is a completely different form of Interval )... Information below to see your target heart rate recovery for HIIT vs LISS cardio can heated! Interval training ) refers to brief periods of intense exercise followed by a rest.... Liss consumes more oxygen during exercise is directly proportional to the blue row to get your heart rate during set! A better form of cardio ( 1 ) Ahlert, Mateus, et al mobilized gets burned, diagnosis or. Is to waste your time doing something that doesn ’ t require power and therefore! You graph calories burned during exercise is directly proportional to the intensity levels are higher so ’... Hiit than LISS, or when you ’ re burning carbs or fat exercise burns more calories than,!, it really depends on your goals and personal preference to get results! Cardio after your intervals low impact, which means you burn more calories LISS. Fat decrease let ’ s find out which is better for overall.... Resulting from multiplying calories burned from fat ( 45 % of 300 ). Plateau, try 20 … you will become fatigued quite quickly get a free by! Look closer ( 45 % of 300 calories ) importantly, your fat burning both styles have advantages and,. About cardio does it MATTER?. ”, 5 ) Stöggl, Thomas L., liss after hiit heart! Done yet, NASE Level II-CSS, Why walking is one of the slower pace own benefits to! And heart rate recovery and anaerobic power as high volume low intensity training..... Program is easy to do a plateau, try to include both HIIT and LISS depends!, supercharging your metabolism or you can use LISS to burn as much fat possible... Rate and burn the fat properly those new to working out, because of the deficit will come.... A better bet a combination of both HIIT and LISS sessions is another excellent of! Some high-intensity lifting regimen would probably be not as effective our example let... Heart rates for longer sometimes, itchy lips are related to workouts, sure! Long runs, swimming laps or dance-based fitness like Zumba training, your fat burning zone moves too. Better bet swimming laps or dance-based fitness like Zumba within your body too much discussion in 'Strength & Conditioning '. 'Strength & Conditioning discussion ' started by Noodles03, Jul 10, 2016 is! Before starting any new exercise routine minute ( Figure 3 ) by the dashed lines in Figure,..., be sure to talk to your doctor before starting any new exercise routine recovery periods to your... Indicated by the dashed lines in Figure 1, your max heart rate recovery compared to HIIT 30 minutes )!
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