When it comes to losing weight, we’ve always been taught that the harder the workout, the better. Intense runs, high intensity interval training and Soul Cycle workouts are all touted as the most effective options for transforming your body and losing weight quickly in a society that’s always on the go. But what if it didn’t take exerting your body to its fullest potential to reach your goals and feel good in your skin? While these high intensity workouts are undoubtedly great for burning calories and providing you with an endorphin boost, there’s another method of working out which may be just as effective for losing weight without completely depleting your energy.
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Low Intensity Steady State workouts, otherwise known as LISS, are another form of cardio that, as indicated by the name, requires less exertion than its high intensity counterpart. LISS cardio can include a long walk, an easy bike ride, or any other activity which you can complete while still being able to hold a conversation. While HIIT workouts are often shorter in duration, LISS workouts typically span for a longer period of time in order to allow for extended calorie burn without reaching exhaustion.
LISS, while low in intensity, can be a great form of cardio to integrate into your daily routine to aid in weight loss by sparking continued fat burn for all fitness levels. According to Healthline, “Steady-state training improves your body’s ability to use fat as fuel instead of using glycogen stored in your muscles. Also, according to a 2014 study, continuous aerobic exercise is more effective than HIIT at improving fat distribution.”
While a HIIT workout should span around 30 minutes maximum, LISS cardio will take 45-60 minutes per session to have the same positive effect on your body. Speaking to Women’s Health, fitness trainer and creator of the BBG program, Kayla Itsines explains, “In order to metabolise fat the body needs oxygen and the lower the intensity, the more oxygen is available to be used by the body to break down fat. When you're jogging or sprinting, less oxygen is available meaning that your body will use other energy sources, such as carbohydrates, for energy instead of fat.”
High intensity activities are still great for helping you to reach your weight loss goals, but if you don’t love working out, opting for LISS can be just as effective for fat loss over time. As the weather gets warmer, go out for a long walk, hike, or bike ride and listen to a new podcast or your favorite music to burn calories without even feeling like you’re working out. In order to live a healthy lifestyle you must find activities that fit your interests, and LISS can be a great option for easing into reaching your goals.
