HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. Should You Do Cardio EveryDay To Lose Weight? To keep up with the body’s quick aerobic adaptation process, a person would need to continually run for longer and longer distances and durations just to burn the same amount of calories they did when they first started. LISS cardio is an excellent approach to working out if you prefer something a little easier on the body. But due to the high intensity, HIIT burns a lot of calories in a short span of time. It’s also great for helping boost metabolism, preserve the body’s lean muscle mass and gaining cardiovascular and fat burning benefits. LISS is great for increased energy, better blood flow, a stronger heart, overall cardiovascular health, and in the initial stages of a workout program, effective fat burning. – HIIT allows you to keep any muscle mass (within reason) as it uses muscles to their maximum capacity, keeping them working. In the case of running, marathon training or long-distance running are great examples of aerobic exercise. Since these high-intensity workouts push the body’s anaerobic threshold or capacity to continue high-intensity work, the body experiences an “afterburn” effect post-workout where it takes several hours to return back to a state of homeostasis, or a rebalancing of the body’s “energy in, energy out” balance. Estimating Calories Burned With Each Type of Cardio. Due to which, your body keeps on burning calories even after the workout. Especially when it comes to running, there are two very different types of cardiovascular exercise available – HIIT and LISS cardio. Also if you like explosive workout, then HIIT cardio is a great routine for you. March 25, 2019. Time efficient: This is an effective workout for someone with a busy schedule. "When taking a look at cardio, the real debate is between HIIT vs LISS cardio. You don't have to move quickly in order to burn calories. HIIT vs LISS cardio. LISS (Low Intensity Steady State) vs HIIT (High Intensity Interval Training). I used to be checking continuously this blog and I am impressed! doing LISS training can eventually become counterproductive to your goals, especially if one of your goals is long-term fat loss and maintenance. 3. One is not necessarily better or worse than the other, however, they are different and each has its own set of pros and cons. Here are some of the benefits of doing HIIT over LISS cardio. types of cardio is so vital. Read more: What is High-Intensity Interval Training (HIIT Guide). Great post! Even though you shouldn’t do HIIT cardio every day, this means that between your HIIT sessions you will continue to burn more calories even after the workout has ended. HIIT stands for High-Intensity Interval Training, and LISS stands for Low-Intensity Steady State training. 2. Generally, we can break down cardio into two main types: high-intensity interval training (HIIT) and low-intensity steady state (LISS). On the other hand, if you are aged or have no quick weight loss goals then LISS workout would be the perfect option for you. HIIT vs LISS Cardio. “Evidence shows there’s a greater and longer-lasting metabolic effect from HIIT than LISS.” or long-distance running are great examples of aerobic exercise. Similarly, if you’re worried about the intensity of HIIT, then go for a steady state cardio … Fast-paced bursts of all-out cardio punctuated by short rest intervals … In this article we will talk about the pros and cons of these two types of cardio. Making a decision on HIIT vs LISS should be based on your own personal needs. Though HIIT exercise is included in this realm, for most people (and especially runners), learning about this system isn’t as vital as discovering the difference between the other two energy systems in the body. HIIT is a form of cardio where you’ll do 20-30 second bouts of all out effort, followed by 30-60 second rest. Aerobic exercise can last from 10 minutes up to 2 hours by using this oxygenated blood to transfer energy to the working muscles. Thanks for your good rating – we are happy that you like this article. Here's a sneak peek of what I'll cover: The differences between HIIT and LISS cardio; The benefits of High intensity vs low intensity exercise; Examples of HIIT/LISS and how to apply them to your training. HIIT vs. LISS: Which is the Better Form of Cardio? LISS or Low intensity steady-state, is a form of cardio which involves low-to-moderate intensity exercises for an extended period. For serious muscle-building or lean physique goals, I recommend you to do HIIT. HIIT is a combination of short burst high-intensity cardio exercise and a quick recovery period with light exercise. So there are mainly 3 differeces between HIIT and LISS cardio: 1. How to boost fat loss by 113% in 1/2 the time; First, let's look at what HIIT is and how it can help you lose fat. HIIT vs LISS. Intensity: LISS cardio is of low intensity and keeps your heart rate at about 60% of your maximum capacity. HIIT stands for. The second your form fails, you should stop or rest. LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. Whereas, HIIT is an intense and more dynamic form of cardio (1). For example, a HIIT session includes sprinting for 30 seconds, followed by 1-2 minutes of brisk walking or cycling at a fast pace against high resistance for 30 seconds, followed by 1-2 minutes of easy cycling. Burn more calories: By doing HIIT, you can burn more calories than the traditional stead-state cardio. LISS and HIIT: What Are They? As the name suggests, HIIT involves very high-intensity exercises followed by a short rest period (interval). Generally, the heart rate remains at 80-95% of your maximum capacity and about 40-50% during the less-intensity interval. Hence, it is appropriate for advanced as well as beginner levels. HIIT, or High Intensity Interval Training, involves short bursts with high effort, followed by lower effort rest intervals. LISS cardio is also good for weight loss, especially for overweight people or beginners. Damn boring: You may get bored of doing the same exercises at a slower pace for a longer time. Many types of exercises can be performed in a HIIT workout including running, cycling, sprinting, rope jumping, push-ups, burpees, etc. Are you confused that which type of cardio should you do – HIIT vs LISS? HIIT Vs. LISS: The Final Verdict. It involves the repetition of the same movement for long periods of time while maintaining a moderate heart rate (around 40-60% of your max heart rate). Studies show that three sessions of 20 minutes HIIT in a week is better than doing jogging for an hour. It’s a quick and enjoyable way to burn calories, to improve your cardiovascular abilities and overall fitness (2). Set up a new goal in the adidas Running app! Liz helps women from all over the world find their true strength from within through functional home workout programs, real food nutrition and positive mindset coaching. It keeps the body guessing, and it helps prevent cardio plateau. You keep burning calories even after the session due to its afterburn effect. 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 you can reach your goals faster! LISS Cardio VS. HIIT Cardio. HIIT cardio is very intense hence a 10-20 minute session is enough for most people. Keep up the great writing. I personally hate steady-state cardio for this reason and prefer HIIT. However, due to the principle of adaptation, the body quickly adapts to become more aerobically efficient, so only doing LISS training can eventually become counterproductive to your goals, especially if one of your goals is long-term fat loss and maintenance. HIIT is good for fat loss as it burns a lot of calories in a very short period of time. If you want new HIIT workouts to follow along with or other cardio routines to try other than running, you can find many great workout options. I prefer to rely on LISS and MISS cardio prescriptions as my main exercise options for fat loss, but in the case of the women’s fitness competitor who could benefit from increasing her speed and power for her routines, I would consider HIIT cardio to improve athletic performance. Because of its high intensity, HIIT cardio can give you more in less time. There are several benefits to LISS workouts – some are shared with HIIT, and a couple are unique: Improves aerobic and anaerobic fitness Share it with friends to inspire them too! If you've done any recent reading on cardio training, you've likely come to one solid conclusion: To shed pounds fast, high-intensity interval training (HIIT) is freaking awesome. Especially when it comes to running, there are two very different types of cardiovascular exercise available – HIIT and LISS cardio. Thanks for reading this far. Most people can (and should) fit some sort of low-intensity steady state cardio into their daily routine, simply for the massive cardiovascular benefits it brings. Understanding Supercompensation to Avoid Overtraining, Get More Out Of The Adidas Running App: The Benefits of Fitness with In-App Followers, Running Equipment Checklist >> The Right Running Gear for Your Race, The Best Bodyweight Exercises to Target Muscle Groups, Bloated Stomach? HIIT is an anaerobic activity (the anaerobic system is a system in which your body utilizes energy during short bursts of intense exercise lasting for up to 2 minutes). HIIT Boost metabolism: Studies show that HIIT keeps your metabolic rate high for about the next 24 hours of workout (3). The best way to lose weight is to combine low and high-intensity cardio. Super Sister Fitness is a global community of women looking for support on their health & fitness journeys. LISS is by far the most common form of cardio. HIIT on the Super Sister Fitness YouTube channel. This is the energy system in your body that kicks in during the first 10 seconds of all movement and is primarily used in intense but short spurts of high-intensity exercise. Whey Protein Supplements: The beginner’s guide. FOR BEST RESULTS, COMBINE HIIT AND LISS . Due to the low-intensity, LISS can typically be performed for long periods of time. As we have discussed the benefits and downsides of both types of cardio. Less taxing & easy to recover: LISS cardio does not put much stress on your skeletal muscles. , and LISS stands for Low-Intensity Steady State training. HIIT Vs LISS – The Final Verdict In brief, if you are on a mission to lose some extra pounds in any specific time frame then HITT would be the best cardio workout for you. They would have to follow that group’s training session for 8 weeks. LISS is a low intensity, long duration example of this type of training. I'm having a tough time locating it but, I'd like to send you…, Nice post. Think of a marathon vs a sprint. Cardiovascular exercises are those exercises that increase your heart rate. :) If your goal is fat loss, I suggest doing LISS 5-6 times a week and 1-2 HIIT workouts a week. Hence, you may find easier and faster recovery after steady-state cardio. Each cardio type, both HIIT and LISS, provides very different benefits and results. Just know that this is the first system that fires up when any movement begins. Make sure you push yourself to your physical limits, but keep in mind it is critical that your exercise form is perfect. You can also name it as low-intensity exercise, steady-state training, or cardiovascular exercise. LISS is a low intensity, long duration example of this type of training. Different people have different goals – muscle building, fat loss, improve cardiovascular ability, etc. LISS and HIIT workouts have many shared benefits, and which type is the most effective for fat burning and muscle gain is hotly debated in the fitness world. Hopefully, this simple comparison of the body’s energy systems and how to utilize HIIT vs LISS cardio in the most effective ways has increased your understanding of what’s going on when you’re doing your cardio routines. Save my name, email, and website in this browser for the next time I comment. LISS or Low Intensity Steady State Cardio, is a form of aerobic (“with oxygen”) exercise. How Much Rest Between Sets For Muscle Growth? LISS cardio sessions for the average person would be about 30-60 minutes. Introduction In regards to cardiovascular exercise and training, it all depends on your preferences and the goals you want to achieve. Most sessions are 15-30 minutes long. Now you know how to make your cardio routine more efficient so you can reach your goals faster! LISS vs HIIT And Fat Loss. Liz helps women from all over the world find their true strength from within through functional home workout programs, real food nutrition and positive mindset coaching. Whereas, HIIT is a high-intensity training protocol and takes your heart rate up to 95% of maximum capacity. Whereas, for HIIT, a 20 minutes session is enough because of its high intensity. Your email address will not be published. HIIT vs LISS in real-time In a study published in Medicine & Science in Sports & Exercise , people were put into 1 of 3 different cardio training sessions with different intensity rates for 8 weeks. Since these high-intensity workouts push the body’s anaerobic threshold or capacity to continue high-intensity work, the body experiences an “afterburn” effect post-workout where it takes several hours to return back to a state of homeostasis, or a rebalancing of the body’s “energy in, energy out” balance. Both have their own benefits and reasons to do. It keeps the body guessing, and it helps prevent cardio plateau. You can design your own HIIT workout as per your choice and exercise preference. But if you’re aiming to be faster, stronger, fitter, and have more endurance, plus want to capitalize on the long-term benefits of increased metabolism – make sure to add in 1-2 HIIT workouts per week as well! Cardiovascular exercise is any exercise that increases your heart rate. But the body has three different energy systems, which is very important to understand when we are looking at the difference between the two different types of cardio – HIIT and LISS. a few times per week is a great way to get stronger and faster, have more endurance in your runs, burn more calories (even while you sleep), increase your metabolism, and improve your overall physical performance. This means that improves your oxygen intake. Add comment. You have to choose the one which aids in achieving your goal. When you are doing LISS cardio you are working at a pace that you are able to sustain over longer periods of time. So this was the detailed article explaining HIIT vs LISS cardio. For the purpose of this article, we are going to look into HIIT & LISS cardio … While HIIT is great for improving fitness, or when you’re short on time. It repeats 5-6 times and then you cool down. Calories burned: You may think that LISS cardio burns more calories because of its longer duration. LISS – Low Intensity Steady State Cardio. Have you ever wondered if the cardio exercises you’re doing are really the best way to reach your goals? Whether you want to run faster, sleep better, lower your body fat percentage or have more stamina during your workouts, it’s super important to understand that not all cardio is created equal! The anaerobic system is utilized for energy during short bouts of intense exercise lasting from 10 seconds to up to 2 minutes of work. LISS requires much less effort than HIIT, is much less stressful on the body and you can complete LISS sessions more frequently than HIIT sessions. For example, if you don’t have the time to spend an hour plugging away on the treadmill then HIIT should be the fat loss workout for you. This system is the one the body uses during proper HIIT workouts. Even though you shouldn’t do HIIT cardio every day, this means that between your HIIT sessions you will continue to burn more calories even after the workout has ended. Unlike HIIT, the heart rate remains low in LISS. Here’s the difference between HIIT and steady-state cardio. Still, if you want to do LISS cardio, then you can add variety in your exercises to make it less boring. , is a certified trainer and fitness instructor based in San Diego, CA. When it comes to cardio, the question of whether HIIT or LISS is best for fat loss and the preservation of muscle mass is without doubt the most heated debate within the health and fitness community around the globe.. The intensity of the cardio is not changed throughout the duration of the exercise. Have you ever wondered if the cardio exercises you’re doing are really the best way to reach your goals? Like 30 second sprint then 2 minutes of brisk walking. Hence, it may be very taxing for beginners or for people who don’t have enough stamina. Afterburn effect: HIIT is a high-intensity training protocol. Better fat-burning effects: Instead of burning glycogen from your muscles, LISS cardio uses fat as fuel. The phosphagen system is especially helpful for power-based athletes or anyone interested in improving their performance during rapid and/or explosive movements. A great way to tell if you’re training anaerobically is to use the “Talk Test” to measure your effort and intensity. Requires longer time: A typical LISS cardio session is about 30-60 minutes long. Essentially they increase your heart rate, help you burn calories, and work up a sweat! It is superior because the long slow pace of these workouts teaches the body how to pace itself. If you have any query related to fitness, just leave a comment below. LISS. 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? This theory is completely wrong; if you know to approach things then you can achieve weight loss in the smartest way possible. And ideally, a great exercise program factors in a balance of both! So, what is the difference between HIIT & LISS cardio? And ideally, a great exercise program factors in a balance of both! During this 10-second to 2-minute phase, the body primarily uses stored glycogen in the muscles, but no oxygen is yet involved in the energy transfer process. Very taxing: As you know that HIIT is an intense and short interval cardio protocol. Each cardio type, both HIIT and LISS, provides very different benefits and results. Slow-twitch fibres used during LISS provide their own source of energy, so you can work out for longer. Is HIIT or LISS Better For Me? LISS, or low-intensity steady-state cardio, is a method of cardiovascular exercise that focuses on doing aerobic activity at a low-to-moderate intensity for an extended period of time. You should not be able to hold a conversation or even get out more than one word at a time while doing this type of exercise. ; HIIT: ~0.7 cal per pound of body weight per 10 minutes. If your primary goal is to increase your cardiovascular ability or you’re an endurance athlete, then steady-state cardio is better for you. Feasible for anyone: LISS cardio is not that intense and comparatively easier to do. The good If you want new HIIT workouts to follow along with or other cardio routines to try other than running, you can find many great workout options on the Super Sister Fitness YouTube channel. All cardio works the heart and circulatory system, generating increased blood flow throughout the body to sustain movement. Both have their own place. It would help in increasing your aerobic capacity and muscular endurance. Here are the key points you should notice. Cardio Before Or After Weights: What Should You Do? However, in the last 10-15 years, much research has demonstrated that in the end, it doesn’t matter what fuel you are burning during the session itself, but what happens to the fat balance over a 24 hour period. Coffee Before A Workout: Benefits, Timing, & Dosage, Best Rep Range For Hypertrophy, Strength, & Endurance, What is High-Intensity Interval Training (HIIT Guide). Also, according to a 2014 study, continuous aerobic exercises are better than HIIT at fat distribution in overweight adults. You can also mix both of them. For a long time, it was held that LISS cardio was the better option for fat loss as it tends to use more fat as fuel whereas HIIT tends to utilize more carbohydrates for fuel. You can go for more if you’re an intermediate or advanced level athlete. Cardiovascular exercise is any exercise that increases your heart rate. So you will still be burning calories, even while you. When we compare these two types of exercise to our definition of a well built aerobic system, it is clear that LISS is the superior form of cardio. LISS is a slower form of cardio where you run at a just above a conversational pace, for 30-40 minutes. 6 min read. Both HIIT and LISS have their benefits and each can be a valuable tool in your cardio toolbox. Your email address will not be published. We will be linking to this great post on our website. , lower your body fat percentage or have more stamina during your workouts, it’s super important to understand that not all cardio is created equal! Each has their own pros and cons, so if you are wondering whether to do HIIT or LISS, here is what you should know. ; MISS: ~0.45 cal per pound of body weight per 10 minutes. 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. Now because anaerobic training is so intense, your body needs more time to recover. LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. The body relies on stored ATP, creatine and phosphates to generate energy during these first 10 seconds. Which form of cardio is best for you is totally depends on your goals. Your goal is to maintain your heart rate at 50-65% of your maximum capacity. LISS cardio is typically much longer in duration than HIIT. The American Council on Exercise tells that steady-state cardio is an effective way to train your aerobic system and to burn calories. LISS cardio involves you working around 60-70% of your HR max for a longer period of time, its an aerobic exercise because your body uses oxygen and therefore burns a higher % of fat than carbs. Cardiovascular exercises are those exercises that increase your heart rate. There are two primary methods of achieving this and they are Liss and Hiit. Which is the better form of cardio? Takes more time to recover: Unlike LISS cardio, HIIT puts more stress on your muscles. Good for endurance athletes: Low-intensity exercises for an extended period of time is very effective in improving muscular endurance. So you will still be burning calories, even while you sleep! When the word Cardio is uttered people immediately imagine that they have to spend hours on the treadmill. Super Sister Fitness is a global community of women looking for support on their health & fitness journeys. Let’s dive in… LISS vs HIIT Cardio. Hence, it is recommended to do HIIT cardio for about 2-3 times a week. LISS exercise, or Low-Intensity Steady State, is sort of the antithesis of HIIT exercise in the way it works with your body, but that doesn’t necessarily make it any less valuable. Because both HIIT and LISS burn calories, they can both help with weight loss! Now you can choose the one which suits you the best as there is no one size fits all. This article will clear all your doubts. 47 views. Does Cardio Kill Gains? Training anaerobically and doing HIIT workouts a few times per week is a great way to get stronger and faster, have more endurance in your runs, burn more calories (even while you sleep), increase your metabolism, and improve your overall physical performance. So, what is the difference between HIIT & LISS cardio? Because anaerobic training is so intense, it should not be done every day because the body needs time to recover and rebalance. “When you’re talking weight loss, muscular endurance, and stamina, HIIT has the advantage,” says Thieme. Make sure you push yourself to your physical limits, but keep in mind it is critical that your exercise form is perfect. , preserve the body’s lean muscle mass and gaining cardiovascular and fat burning benefits. View all posts by adidas Runtastic Team », How to Increase Your Running Stamina and Endurance, Should You Do Cardio or Weights First: How to Train for Your Goal. LISS Cardio Will Get You Results. As its an easy way to burn calories. If yes, then you are in the right place. I hope you like the article and learned something from this. When it comes to results, HIIT has an upper hand — with a catch. That’s why having a balance of both types of cardio is so vital. It appears that every year there is a surge in both the growth and implementation of high intensity interval training (HIIT) for performance athletes, general fitness … Liz Germain, cofounder of Super Sister Fitness, is a certified trainer and fitness instructor based in San Diego, CA. Time duration: Steady-state cardio takes normally 30-60 minutes. LISS can be any form of low-intensity cardio where you maintain a constant pace. Very helpful info specifically the remaining…, Though all types of eggs are super healthy to eat but the nutritional value of organic eggs are better as…, Progressive Overload Training Principle 101, Skinny Fat To Ripped: A Step-by-Step Guide. The Benefits of LISS Cardio Workouts. In order to reach your goals faster, it’s important to understand the difference between them. 5 Tips for Bloating Remedies, Intuitive Eating ᐅ Learn to Listen to Your Body, From the Ideal Weight to Body Positivity – The Journey to a Healthy Body and Body Image, -75 kg • How Christian Changed his Life Running for Weight Loss, Running across America from Ocean to Ocean for Marine Plastic Pollution, MessageBus – Automated Documentation of our Messages, How to Keep Your Automated Testing Tools Fast. After 2 minutes, the body starts using oxygen for energy inside the muscular system. hiit vs liss As we all know, cardiovascular exercises work the heart and circulatory system, and generate increased blood flow throughout the body to sustain movement. HIIT vs LISS Final Thoughts. The common examples of LISS cardio are brisk walking, jogging, cycling, swimming, or any other less intense exercises. These are buzzwords in the fitness world that will probably never die… Everyone knows that cardio is an essential form of exercise, but when it comes to HIIT and LISS (High-Intensity Interval Training and Low-Intensity Steady State) cardio, it leaves a lot of people lost for words. HIIT vs LISS Cardio. The second your form fails, you should stop or rest. You can get an estimate of the calories you’d burn based on your current body weight and the intensity of your cardio session.. LISS: ~0.2 cal per pound of body weight per 10 minutes. Doing HIIT cardio a few times a week helps you in getting stronger and faster, boosts metabolism, preserve lean muscle mass, burns extra calories, and improves your physical fitness. LISS (lower intensity steady state) training is what most people think of when you say “cardio”–some form of exercise designed to keep the heart rate up for an extended period of time (like walking/jogging on a treadmill for 30-45 minutes). There are two dominant approaches to improving your cardiovascular fitness: Low Impact Steady State (LISS) and High-Intensity Interval Training (HIIT). Let’s dive in…. HIIT cardio should only be done 1-2x per week for the average person. Cardiovascular exercise is any exercise that increases your heart rate. Cardio training can be either for overall health & fitness, weight loss or competitive enhancement. When compared to HIIT exercise, LISS cardio might not sound super exciting, but there are 5 reasons why it's worth taking a second look at: 1. However, due to the principle of adaptation, the body quickly adapts to become more aerobically efficient, so. Required fields are marked *. This is the energy system in your body that kicks in during the first 10 seconds of all movement and is primarily used in intense but short spurts of high-intensity exercise. 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Or lean physique goals, I recommend you to do it less boring ; HIIT: ~0.7 per. Generating increased blood flow throughout the body relies on stored ATP, creatine and to... They would have to spend hours on the body how to make cardio... Hand — with a catch high-intensity cardio movement begins you perform cardio exercises the best way reach. Your good rating – we are happy that you are able to sustain over longer periods of.. Hence a 10-20 minute session is about 30-60 minutes long explosive workout then... Available – HIIT and steady-state cardio time to recover: Unlike LISS cardio: 1 LISS vs HIIT cardio uttered... Pound of body weight per 10 minutes a great exercise program factors a! During short bouts of all out effort, followed by a short span of time ”... 5-6 times a week and gaining cardiovascular and fat burning benefits Protein Supplements the... Involves short bursts with high effort, followed by 30-60 second rest Steady! They would have to choose according to your physical limits, but keep in mind it is recommended do...