Low-intensity exercises such as walking promote a healthy lifestyle.

Low Intensity Steady State (LISS) involves low-intensity but long-lasting cardiovascular training. Its goal is to maintain the same effort at a constant rhythm throughout the session, keeping the heart rate within a stable range.

Since it is a moderate exercise, LISS is perfect for both experienced and beginner athletes of any age and physical condition. We recommend exercising at least twice a week, in aerobics classes lasting between 30 and 60 minutes, with intensity between 60-75% of maximum heart rate.

This methodology is the opposite of High Intensity Interval Training (HIIT), which is based on exercising the body intensely in a short period, with very high spikes of effort and heart rate above 90%.

Maximum Heart Rate (MHR) is calculated by subtracting a person’s age from 220 (for men) or 226 (for women). For example, if you are a woman aged 44, your FCM is 185 beats per minute.  In this case, an LISS session should not exceed 138 beats per minute.

The best-known activities of LISS are power walking, trekking, Nordic walking, swimming, elliptical cycling, stationary cycling, and going up and down stairs.

Benefits of LISS

1. Less risk of injury

Since it is a low-intensity cardiovascular activity, there is no impact on tendons, joints and muscles, making injury and discomfort much less likely.

2. Helps eliminate fats

The percentage of body fat is reduced even though fewer calories are expended, since, when maintaining intensity at 65% over a prolonged period, the fuel our body uses comes from the oxidation of fats. This means that the lipid molecules break down to give us the energy we need, rather than accumulating in the body.

3. Does not increase muscle volume

Since it is a low-intensity workout, muscles are not exposed to heavy workloads and contractions, meaning they will not increase in volume but rather will be more resilient to fatigue and day-today activities.

4. Lower drop-out rate

Lower physical demands and expectations means there is less frustration from failing to meet targets, making people less likely to give up.

5. No technical knowledge required

There is no need for complex exercises involving great strength or technical expertise, as it follows a more relaxed method in order to reduce weight without the need for great efforts. It is also recommended for anybody who needs to keep their heart rate down.

As you can see, LISS allows us to take exercise and keep in shape without it being too hard, thus meeting one of the essential requirements for a healthy life. It can also be a good starting point for people looking to carry out high-intensity sports who first need to create an aerobic base.

If you are an experienced athlete, you can combine LISS activities with more intensive HIIT in order to burn more calories whilst also developing strength and muscle. The combination of both methods, coupled with a balanced diet and optimal rest, is key to achieving the best results.

The most suitable level of training will vary from person to person, meaning it is best to ask your trainer for advice on your particular case.

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