LISS Cardio Training: What Is It and How Do You Do It?
LISS cardio, or Low-Intensity Steady State Cardio, is a popular form of cardiovascular exercise that revolves around long-term, low-intensity, steady-state exercise. Unlike HIIT (High-Intensity Interval Training), which involves alternating short periods of intense exercise with rest, LISS focuses on steady, moderate effort. This makes it an accessible and effective way to improve your endurance and burn calories without putting too much strain on your body. In this blog, we’ll dive deeper into the benefits of LISS cardio and how to perform it perfectly on a home treadmill.
What is LISS cardio?
LISS cardio involves exercising at a steady, low to moderate intensity for an extended period of time (usually 30 to 60 minutes)—think walking, biking, or swimming—where your heart rate stays steady and you don’t feel out of breath. This form of exercise is ideal for people who want to improve their cardiovascular health, lose weight, or simply maintain an active lifestyle without the strain of intense workouts.
Benefits of a LISS training
1. Fat burning
One of the biggest benefits of LISS cardio training is its efficiency in burning fat. Because your body uses primarily fat as an energy source at lower intensities, LISS can be effective for weight loss. By staying consistent with your LISS training, you can burn significant amounts of fat over time without putting too much strain on your body.
2. Less stressful for the body
Unlike high-intensity workouts, LISS puts less stress on your joints, muscles, and cardiovascular system. This makes it a safe choice for beginners, the elderly, or those recovering from an injury. The lower risk of strain and injury means you can train more often without worrying about overtraining.
3. Improves endurance
Although LISS is less intense, it still helps build your cardiovascular endurance. By staying consistent with your LISS sessions, you can improve your overall fitness, which will benefit you in both daily activities and more intense workouts.
4. Stress reduction
LISS cardio also has mental benefits. Performing a slow, steady cardio workout can be meditative, reduce stress, and help clear your mind. Many people find it a great way to relax and gather their thoughts.
Example LISS training on treadmill
A treadmill is a great way to incorporate LISS cardio into your routine. Here are some tips to get the most out of your treadmill session:
1. Start walking at a moderate pace
A treadmill allows you to precisely control the speed and incline, allowing you to tailor your workout to your needs. Start with a moderate pace, such as 4-6 km/h, depending on your fitness level. This pace should feel comfortable, but challenging enough to get your heart rate up without leaving you out of breath.
2. Add a slight slope
To make your LISS session a little more challenging without increasing the intensity too much, you can slightly adjust the incline of our X250 or X250-P treadmills. A 1-3% incline simulates walking on hilly terrain, helping you burn more calories and target different muscle groups, such as your calves and thighs.
3. Keep the training completely in the steady-state zone
During your LISS session it is important to keep your heart rate in the so-called steady-state zone. This means that your heart rate remains stable in the range of 50-65% of your maximum heart rate.
4. Gradually increase the duration
Start with shorter sessions of 20-30 minutes and gradually increase them as your endurance improves. Ideally, you should aim for 45-60 minutes per session, consistently staying in the steady-state zone. This will help your body burn fat effectively and improve your overall fitness.
5. Make it fun and stay motivated
One of the challenges of LISS cardio is the potential monotony. Make your treadmill sessions more fun by listening to music, putting on a podcast, or even watching a movie or series while you work out. This will make your time on the treadmill more enjoyable and help you stay motivated.
Why choose LISS cardio?
LISS cardio is an accessible and effective way to improve your health and fitness without the intensity of harder workouts. By using a compact home treadmill , such as the S340 or X250 treadmill , you can tailor your LISS sessions to your personal goals and circumstances, regardless of the weather outside or the busyness of your schedule.
