You might use it to increase performance or train for a sport. If you think you’ll get bored doing the same type of workout, you can mix things up by doing a HIIT routine 1 or 2 days a week. TBH It really is more of a full body resistance workout no … Plus, HIIT may actually increase testosterone levels. Fasted or fed? With an oxygen deficit, your respiratory rate increases for a while after exercise, which burns calories. One advantage of HIIT is that your average heart rate is higher compared to LISS. All rights reserved. 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. For maximum benefits and to avoid a plateau, try to include both HIIT and LISS sessions in your fitness plan. Whereas, HIIT is an intense and more dynamic form of cardio (1). 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. 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. And that creates an oxygen deficit. Jeremy Fox  –  Founder of Nutritioneering, Engineer, CPT, Bodybuilder, Coach. 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. At least when you’re training hard enough to spike your heart rate during each set. And a higher average heart rate means you burn more calories. Resistance training consists of short bouts of anaerobic exercise separated by 30 seconds to 3 minutes of recovery. LISS is perfect for recovery. In summary, HIIT burns more calories per minute. MORE GLOSS: Is LISS training just as important as HIIT? 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). Healthline Media does not provide medical advice, diagnosis, or treatment. Things like swimming, HIIT workouts…. So let’s find out which is better for overall fitness. While HIIT is great for improving fitness, or when you’re short on time. But while both styles have advantages and disadvantages, one doesn’t seem to be better overall than the other. HIIT focuses on quick bursts of high-intensity cardio followed by a rest period. Generally, HIIT workouts are shorter in duration due to the taxing nature of max-effort exercise. “YOUR METABOLISM IS NOT PREDESTINED BY YOUR GENES. Cardio is only a piece of the puzzle. 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. Fasted or fed? There are lots of benefits with a rowing machine, or ergometer. LISS, or Low-Intensity Steady-State, is longer in duration (30-60 minutes) and lower in intensity. “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. 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. And it can even help you burn more fat during LISS. I'm sure if you did HIIT with power/olympic lifts, you'd feel miserable, drained, and at risk of getting an injury. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. 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. For maximum fat loss, you should focus on LISS. DOES IT MATTER?.”, 5) Stöggl, Thomas L., and Glenn Björklund. Plus, alternating LISS cardio and HIIT workouts during the week gives your muscles a chance to recover from high-intensity routines. It's unlikely you'll be able to sustain this intensity for more than 20 minutes. Percent improvement in peak performance and heart rate recovery for HIIT vs LISS protocols. Thereby bumping up all your heart rate zones. just real steps fitness pros actually use. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, Why Walking Is One of the Best Cardio Workouts. 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. For example, sprinting all-out for 30 seconds on a treadmill, followed by a short period of rest before beginning again. For that reason, my goal is to have a rational conversation about cardio. As we all know, cardiovascular exercises work the heart and circulatory system, and generate increased blood flow throughout the body to sustain movement. No B.S. HIIT vs LISS. HIIT is also more efficient at burning calories than LISS. 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. 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 … But sometimes, itchy lips are a symptom of a less common health condition. Both have their own benefits and reasons to do. 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. 5) Stöggl, Thomas L., and Glenn Björklund. Are there any drawbacks? Using one can help you build endurance, strengthen your body, and improve heart health. Effect of HIIT on Heart Rate Zones. The intensity of the cardio is not changed throughout the duration of the exercise. LISS is a good way to stay active without overdoing it. The intervals could be anywhere from 10 to 20 minutes. In other words, it’s like running at your fastest mile pace – where you can’t push any harder without taking a break. In a 2017 study, researchers concluded that HIIT workouts resulted in a greater increase in peak performance. Your blueprint to a better body and more confidence. Figure 4. 2) Schaun, Gustavo Zaccaria, et al. Also called the after-burn effect. However, as with HIIT cardio, lifting weights is very taxing on your nervous system. HIIT (High Intensity Interval Training) consists of short bursts of effort where you get close to your max heart rate. 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. Once again, the choice between HIIT and LISS really depends on your goals and personal preference. LISS is a completely different form of cardio compared to HIIT (High-Intensity Interval Training). HIIT and LISS! So the 24-hour oxygen consumption (total green area) is pretty much the same for HIIT vs LISS. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. “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. Try these effective cardio workouts to get your heart rate up instead. And you can estimate your maximum by subtracting your age from 220. Figure 7. Page 1 of 3 1 2 3 Next > Noodles03 Green Belt. That means you can do LISS at a higher heart rate and burn even more calories from fat! To maximize fat loss you need a personalized nutrition plan. Effect of Excess Post-Exercise Oxygen Consumption for HIIT vs LISS. LISS is an approach to cardio training that’s basically the total opposite of HIIT. 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. Specifically, if you’re burning carbs or fat. 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. For example, if you’re 30 years old your max heart rate is around 190 beats per minute (220 – 30). What Is 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. If you indulge in HIIT workout for at least 20 minutes then you can burn as many calories as a one hour Liss workout. So this means that you will be able to intake more calories and burn the fat properly. “Comparison of epoc and recovery energy expenditure between hiit and continuous aerobic exercise training.”, 2) Schaun, Gustavo Zaccaria, et al. When doing LISS cardio, the goal is to keep your heart rate around 50 to 65 percent of your maximum heart rate. The abbreviation stands for “low-intensity steady-state.”. Discussion in 'Strength & Conditioning Discussion' started by Noodles03, Jul 10, 2016. This is due to EPOC (Excess Post-Exercise Oxygen Consumption). With this information, you can adjust your training to get the results you want. How much HIIT or LISS you do depends on your goals as well as your personal preference. LISS after HIIT ? LISS and HIIT: What Are They? The debate about HIIT vs LISS cardio can get heated. 4) Arney, Blaine E., Carl Foster, and John Porcari. 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. Figure 2. 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). Research has shown that LISS cardio may help burn fat more effectively than higher-intensity workouts. Furthermore, exercise intensity is divided into 5 zones. “High intensity interval training leads to greater improvements in acute heart rate recovery and anaerobic power as high volume low intensity training.” Frontiers in physiology 8 (2017): 562. 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. At the same time, regular bouts of max-effort actually increase your maximum heart rate. You can use LISS as a recovery session the day after a high-intensity workout. However, LISS consumes more oxygen during exercise compared to HIIT. Use LISS when you have more time to burn (30 minutes plus), or on the days between HIIT sessions. Try entering a shorter duration. HIIT sessions are much shorter and more time efficient than LISS sessions. “EPOC: IS IT REAL? HIIT vs LISS comparison of heart rate and duration. For some people, the goal of cardio isn’t to burn as much fat as possible. LISS is most often associated with running, cycling, brisk walking, swimming, and other cardio activities that require longer sessions of low-intensity exercise. If you graph calories burned from fat it’s easy to see how LISS burns more fat. This is your average heart rate during the entire cardio session. 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. But LISS generally burns more fat per minute. Cardio uses large muscle groups, such as your legs or upper body, requires respiration or controlled breathing, and increases your heart rate for a…. While LISS is good for your cardiovascular system, it doesn’t require power and can therefore lead to a deterioration in muscle. Percent improvement in peak performance and heart rate recovery for HIIT vs LISS protocols. Now let’s get into what kind of training is best for fat loss and overall fitness. And include a 5-10 minute warm-up and cool down at 70% max HR. Sign up today and get daily menus and recipes for just $13.99 per month. Most of the time, itchy lips are related to allergies. 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. But LISS without some high-intensity lifting regimen would probably be not as effective. This is because the intensity levels are higher so you will become fatigued quite quickly. Your LISS Cardio Workout, Explained. There is no recovery time needed after doing this type of cardio, and you are much more likely to make LISS a daily habit. Figure 8. “EPOC: IS IT REAL? Instead, save that intensity for the weight room and use LISS to burn fat. As indicated by the dashed lines in Figure 2. Discussion in 'Strength & Conditioning Discussion' started by Noodles03, Jul 10, 2016. And another is measuring how fast your heart rate returns to normal after sprints (heart rate recovery). It’s well suited to all fitness levels and is an especially helpful form of training for an endurance event. HIIT focuses on quick bursts of high-intensity cardio followed by a rest period. In fact, one study found no real advantage to doing very high-intensity training as compared with steady-state cardio. Post-HIIT SSC is insurance that the fat that was mobilized gets burned. In addition to burning the maximum fat calories per minute, LISS also lasts for 30 minutes or more. Altogether, this means LISS has far more fat-burning potential than HIIT. The curve resulting from multiplying calories burned per minute (Figure 3) by the % calories from fat (Figure 4). 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. It’s the opposite of high-intensity interval training (HIIT), which involves alternating short bursts of intense exercise with low-intensity recovery periods. Incorporating LISS cardio into your exercise program is easy to do. Both HIIT and LISS have their benefits and each can be a valuable tool in your cardio toolbox. Followed by slower recovery periods to get your heart rate back down. While lower intensity exercise burns more calories from fat. RELATED: 3 Elliptical HIIT Workouts That Won’t Bore You to Death. Whereas, HIIT is an intense and more dynamic form of cardio (1). It’s also great for recovery after a difficult workout. LISS is best suited to burning fat without stressing your body too much. 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. But to see which is really better, we need to look closer. Indeed multiple studies show that the difference in 24-hour energy expenditure between HIIT and LISS is not statistically significant1,2,3,4. “High intensity interval training leads to greater improvements in acute heart rate recovery and anaerobic power as high volume low intensity training.”. Most importantly, your fat burning zone moves up too. 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. 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. Cardio exercise plays an important role in helping people … Some scream about intervals while others shout about steady state. Calories burned during exercise is directly proportional to the intensity of the exercise. Get a free step by step guide for getting ripped. Example shows 20 minutes of HIIT with 5 intervals of 1 minute on, 2 minutes off. Figure 6. That means greater EPOC doesn’t necessarily mean more fat burning. Examples of LISS training include long runs, swimming laps or dance-based fitness like Zumba. 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. Whereas LISS (Low Intensity Steady State) is a constant pace at 50-70% of your max heart rate. “LISS” is a newer term used to describe a low-intensity style of training, but this form of exercise has been around for decades. Steady state cardio is a lot less taxing on your body and ultimately can be used as a recovery tool when placed properly in your routine. First, high intensity and low intensity are defined by your heart rate. 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. Fortunately, LISS cardio is a pretty straightforward concept. For example, sprinting all-out for 30 seconds on a treadmill, followed by a short period of rest before beginning again. I’ve got you covered with my Calorie Burn Calculator. References Before we dive into comparing HIIT vs LISS, let me explain a little bit about exercise intensity. A Hiit workout is known to enhance the metabolism for at least 24 hours. So, by definition, resistance training is a HIIT workout! Joined: May 16, 2013 Messages: 1,332 Likes Received: 2 Location: Southern California. But for the purposes of this article I won’t differentiate between HIIT and any form of interval training. © 2005-2020 Healthline Media a Red Ventures Company. 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. One way to assess fitness is by measuring power during sprint activities like running or cycling (peak performance). HIIT vs LISS: A Clear Explanation of Which is Best for Fat Loss & Fitness. 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. While LISS is good for your cardiovascular system, it doesn’t require power and can therefore lead to a deterioration in muscle. What Are the Benefits of Aerobic Exercise? 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. Bulk vs Cut: How To Choose The Right Fitness Goal (with quiz), 1) Ahlert, Mateus, et al. LISS is low impact, which means it creates relatively low stress on the body. Split it up into 3 to 6 LISS sessions, 30 to 60 minutes each, Examples: fast walking, slow jogging, cycling. Also, according to a 2014 study, continuous aerobic exercise is more effective than HIIT at improving fat distribution. Your body burns a lot of fat during LISS workouts. 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. HIIT stands for High-Intensity Interval Training, and LISS stands for Low-Intensity Steady State training. LISS and HIIT: What Are They? If you belong to a gym or have home cardio equipment such as a treadmill, elliptical, rower, or exercise bike, you can do LISS cardio by using one or more of these machines at a steady pace for 45 to 60 minutes. Due to the low-intensity, LISS can typically be performed for long periods of time. 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. Figure 7. Figure 5. “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. But LISS without some high-intensity lifting regimen would probably be not as effective. Adapted from TL Stoggle et. Sick of running? LISS is also extremely safe and accessible to most people, especially those new to working out, because of the slower pace. After all, the last thing you want is to waste your time doing something that doesn’t get results. HIIT and LISS Defined HIIT (high intensity interval training) refers to brief periods of intense exercise followed by periods of rest/recovery. LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. If you’re still not sure what your heart rate should be during your cardio sessions, don’t worry. HIIT and LISS on either a combined, cyclical, or rotational basis seems to be the best formula in our opinion. Compared to 30 minutes of steady state. At the end of the day, the HIIT vs LISS debate doesn’t have an “always” or “never” conclusion. I’ll leave you with this final graphic summarizing the pros and cons of each so you can decide which is best for you. Learn about fasted cardio and how to use it to burn more fat without losing muscle. Our website services, content, and products are for informational purposes only. 3) Skelly, Lauren E., et al. 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. Not only does weight training build muscle, but it also burns a lot of calories and improves overall fitness. YES, YOUR GENETICS MAY INFLUENCE IT. You won't burn many calories at this intensity for less than 20 minutes. At around 70% of your max heart rate, you hit the sweet spot for burning the highest amount of body fat per minute. The main reason or advantage of doing LISS instead of HIIT is the lack of central nervous system strain it places on your body. Take the free bulk or cut quiz and choose the right goal to maximize your results! 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. In addition, during HIIT workouts your average heart rate is near the anaerobic threshold. Enter the information below to see your heart rate, calories burned, and fat burned. 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 … 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. Share with your community and get the conversation started! Experts say skipping burns more calories and is less stressful on the knees and other joints than running. 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. Effectively moving the anaerobic threshold higher. 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. 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. On the other hand, LISS workouts can be sustained for long durations because they don’t take a big toll on the body. From there, each zone is a percentage of 190 bpm. Each zone represents a percentage of your maximum heart rate and corresponds to a particular training benefit. Want to know how to get shredded? The complete guide for when to bulk vs cut. Page 1 of 3 1 2 3 Next > Noodles03 Green Belt. Use LISS when you have more time to burn (30 minutes plus), or on the days between HIIT sessions. This is the line between medium intensity (aerobic) and high intensity (anaerobic). With this calculator, you’ll see your target heart rate for each training zone. By training at the anaerobic threshold, you increase your ability to sustain higher heart rates for longer. Before doing HIIT workouts, make sure you’re healthy enough for max effort bouts. From infections to…. What's a HIIS class like? But hold on, we’re not done yet! Remember, since HIIT is high-intensity, you need to work out for only 20 to 30 minutes. 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. But the LISS workout burns 135 calories from fat (45% of 300 calories). And the longer duration means you can burn significantly more fat with LISS. In this video, we look at the science behind high intensity interval training (HIIT) and LISS (low intensity stead state). LISS is best suited to burning fat without stressing your body too much. It can also boost GLUT4 concentration, which helps drive glucose into cells. But how do you know what kind of cardio is best for you? If you only have 15 or 20 minutes for a workout, HIIT might be a better bet. As an example, let’s compare 20 minutes of HIIT with 30 minutes of LISS. Or you can use my Cardio Calories Burned Calculator below. Adapted from TL Stoggle et. After someone that did pump for years and years, it really depends on what class you go to. These quick bursts trigger metabolic changes within your body, supercharging your metabolism. 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. The intensity of the cardio is not changed throughout the duration of the exercise. It’s important to find the form of exercise you actually enjoy so you’ll do it consistently. Simply find the age nearest yours at the top and follow it down to the blue row to get your heart rate. Some people say HIIT is a better form of training than steady-state cardio. Try entering a longer duration. 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. You Will Burn 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. Joined: May 16, 2013 Messages: 1,332 Likes Received: 2 Location: Southern California. As you can see in Figure 1, your max heart rate decreases with age. LISS is best suited to burning fat without stressing your body too much. While HIIT is great for improving fitness, or when you’re short on time. In that case, the assessment of HIIT vs LISS is completely different. 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. Essentially they increase your heart rate, help you burn calories, and work up a sweat! You see, higher intensity exercise burns more calories from carbs. Do at least 20 minutes of steady-state cardio after your intervals. Remember, for strength and physique athletes, the majority of the deficit will come from the diet. Proponents of HIIT argue that you burn more calories after high intensity training. As well as a much larger improvement in heart rate recovery compared to LISS. When calories per workout are the same, LISS burns about 50% more fat than HIIT. Due to the low-intensity, LISS can typically be performed for long periods of time. As exercise intensity increases, the calories burned from fat decrease. DOES IT MATTER?.” ACSM’s Health & Fitness Journal 23.4 (2019): 9-13. Figure 3. In summary, HIIT is more effective than LISS for improving overall fitness. And help you figure out how to get better results without wasted effort. 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. Since EPOC is greater after HIIT than LISS, the thought is that you burn more calories while recovering. Basically, you can’t get enough oxygen to replace what you use during intense exercise. If you’re overwhelmed by all the acronyms related to workouts, you’re not alone. Researchers say people can benefit from exercise whether it's outdoors or indoors and whether it's team sports or individual activities. As compared with steady-state cardio after your intervals the top and follow it down to the,. Another is measuring how fast your heart rate for max fat burning use... 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