Thanks for reading this far. 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. LISS Cardio VS. HIIT Cardio. This article will clear all your doubts. Afterburn effect: HIIT is a high-intensity training protocol. 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. 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. 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. 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. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. Many types of exercises can be performed in a HIIT workout including running, cycling, sprinting, rope jumping, push-ups, burpees, etc. When the word Cardio is uttered people immediately imagine that they have to spend hours on the treadmill. One is not necessarily better or worse than the other, however, they are different and each has its own set of pros and cons. This means that improves your oxygen intake. But due to the high intensity, HIIT burns a lot of calories in a short span of time. Especially when it comes to running, there are two very different types of cardiovascular exercise available – HIIT and LISS cardio. Make sure you push yourself to your physical limits, but keep in mind it is critical that your exercise form is perfect. HIIT Vs. LISS: The Final Verdict. The body relies on stored ATP, creatine and phosphates to generate energy during these first 10 seconds. Especially when it comes to running, there are two very different types of cardiovascular exercise available – HIIT and LISS cardio. As the name suggests, HIIT involves very high-intensity exercises followed by a short rest period (interval). 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! So this was the detailed article explaining HIIT vs LISS cardio. LISS is best suited to burning fat without stressing your body too much. The second your form fails, you should stop or rest. doing LISS training can eventually become counterproductive to your goals, especially if one of your goals is long-term fat loss and maintenance. Also, according to a 2014 study, continuous aerobic exercises are better than HIIT at fat distribution in overweight adults. Most sessions are 15-30 minutes long. Now you can choose the one which suits you the best as there is no one size fits all. Good for endurance athletes: Low-intensity exercises for an extended period of time is very effective in improving muscular endurance. Which is the better form of cardio? Let’s dive in…. Feasible for anyone: LISS cardio is not that intense and comparatively easier to do. When you are doing LISS cardio you are working at a pace that you are able to sustain over longer periods of time. Here are the key points you should notice. ; HIIT: ~0.7 cal per pound of body weight per 10 minutes. The American Council on Exercise tells that steady-state cardio is an effective way to train your aerobic system and to burn calories. , 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! 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? 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). In order to reach your goals faster, it’s important to understand the difference between them. HIIT vs. LISS: Which is the Better Form of Cardio? It’s also great for helping boost metabolism, preserve the body’s lean muscle mass and gaining cardiovascular and fat burning benefits. ; MISS: ~0.45 cal per pound of body weight per 10 minutes. 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. Have you ever wondered if the cardio exercises you’re doing are really the best way to reach your goals? LISS cardio is also good for weight loss, especially for overweight people or beginners. LISS – Low Intensity Steady State Cardio. Required fields are marked *. Your email address will not be published. Super Sister Fitness is a global community of women looking for support on their health & fitness journeys. Your goal is to maintain your heart rate at 50-65% of your maximum capacity. on the Super Sister Fitness YouTube channel. Less taxing & easy to recover: LISS cardio does not put much stress on your skeletal muscles. Time duration: Steady-state cardio takes normally 30-60 minutes. Cardio training can be either for overall health & fitness, weight loss or competitive enhancement. LISS cardio sessions for the average person would be about 30-60 minutes. Good write-up, I’m normal visitor of one’s blog, maintain up the excellent operate, and It's going to be a regular…, Does your blog have a contact page? LISS is a low intensity, long duration example of this type of training. Due to which, your body keeps on burning calories even after the workout. Cardiovascular exercises are those exercises that increase your heart rate. LISS can be any form of low-intensity cardio where you maintain a constant pace. 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. 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! 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! Estimating Calories Burned With Each Type of Cardio. Here’s the difference between HIIT and steady-state cardio. Thanks for your good rating – we are happy that you like this article. Both have their own place. , is a certified trainer and fitness instructor based in San Diego, CA. Coffee Before A Workout: Benefits, Timing, & Dosage, Best Rep Range For Hypertrophy, Strength, & Endurance, What is High-Intensity Interval Training (HIIT Guide). Think of a marathon vs a sprint. Great post! As its an easy way to burn calories. It is superior because the long slow pace of these workouts teaches the body how to pace itself. "When taking a look at cardio, the real debate is between HIIT vs LISS cardio. 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. HIIT vs LISS Cardio. Intensity: LISS cardio is of low intensity and keeps your heart rate at about 60% of your maximum capacity. Cardio Before Or After Weights: What Should You Do? 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. Keep up the great writing. 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. Liz Germain, cofounder of Super Sister Fitness, is a certified trainer and fitness instructor based in San Diego, CA. 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. 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. Is HIIT or LISS Better For Me? Still, if you want to do LISS cardio, then you can add variety in your exercises to make it less boring. So, what is the difference between HIIT & LISS cardio? Different people have different goals – muscle building, fat loss, improve cardiovascular ability, etc. There are two primary methods of achieving this and they are Liss and Hiit. HIIT, or High Intensity Interval Training, involves short bursts with high effort, followed by lower effort rest intervals. Just know that this is the first system that fires up when any movement begins. Requires longer time: A typical LISS cardio session is about 30-60 minutes long. 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. Your email address will not be published. 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. LISS cardio is an excellent approach to working out if you prefer something a little easier on the body. Each has their own pros and cons, so if you are wondering whether to do HIIT or LISS, here is what you should know. :) If your goal is fat loss, I suggest doing LISS 5-6 times a week and 1-2 HIIT workouts a week. 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. , and LISS stands for Low-Intensity Steady State training. Because both HIIT and LISS burn calories, they can both help with weight loss! There are two dominant approaches to improving your cardiovascular fitness: Low Impact Steady State (LISS) and High-Intensity Interval Training (HIIT). How Much Rest Between Sets For Muscle Growth? March 25, 2019. 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. The Benefits of LISS Cardio Workouts. Because anaerobic training is so intense, it should not be done every day because the body needs time to recover and rebalance. Hence, it may be very taxing for beginners or for people who don’t have enough stamina. Each cardio type, both HIIT and LISS, provides very different benefits and results. Whereas, HIIT is a high-intensity training protocol and takes your heart rate up to 95% of maximum capacity. 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. HIIT stands for High-Intensity Interval Training, and LISS stands for Low-Intensity Steady State training. Make sure you push yourself to your physical limits, but keep in mind it is critical that your exercise form is perfect. Now you know how to make your cardio routine more efficient so you can reach your goals faster! LISS or Low intensity steady-state, is a form of cardio which involves low-to-moderate intensity exercises for an extended period. It keeps the body guessing, and it helps prevent cardio plateau. HIIT vs LISS Final Thoughts. 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). The second your form fails, you should stop or rest. 6 min read. You can also mix both of them. Like 30 second sprint then 2 minutes of brisk walking. LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. Making a decision on HIIT vs LISS should be based on your own personal needs. Cardiovascular exercise is any exercise that increases your heart rate. Now because anaerobic training is so intense, your body needs more time to recover. LISS or Low Intensity Steady State Cardio, is a form of aerobic (“with oxygen”) exercise. LISS vs HIIT And Fat Loss. Cardiovascular exercises are those exercises that increase your heart rate. 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. 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. The phosphagen system is especially helpful for power-based athletes or anyone interested in improving their performance during rapid and/or explosive movements. While HIIT is great for improving fitness, or when you’re short on time. Studies show that three sessions of 20 minutes HIIT in a week is better than doing jogging for an hour. You can also name it as low-intensity exercise, steady-state training, or cardiovascular exercise. It repeats 5-6 times and then you cool down. When it comes to results, HIIT has an upper hand — with a catch. You keep burning calories even after the session due to its afterburn effect. 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. For the purpose of this article, we are going to look into HIIT & LISS cardio … Both have their own benefits and reasons to do. Cardiovascular exercise is any exercise that increases your heart rate. Here are some of the benefits of doing HIIT over LISS cardio. The best way to lose weight is to combine low and high-intensity cardio. Cardiovascular exercise is any exercise that increases your heart rate. Super Sister Fitness is a global community of women looking for support on their health & fitness journeys. Whereas, for HIIT, a 20 minutes session is enough because of its high intensity. Also if you like explosive workout, then HIIT cardio is a great routine for you. (3 Cardio Mistakes Killing Your Gains), What is High-Intensity Interval Training (HIIT Cardio), Tips to Redesign Your Gym to Get More Clients in the Room. Slow-twitch fibres used during LISS provide their own source of energy, so you can work out for longer. 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). 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. And ideally, a great exercise program factors in a balance of both! I hope you like the article and learned something from this. They would have to follow that group’s training session for 8 weeks. Introduction In regards to cardiovascular exercise and training, it all depends on your preferences and the goals you want to achieve. If yes, then you are in the right place. HIIT stands for. 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. The good Save my name, email, and website in this browser for the next time I comment. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. 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. Takes more time to recover: Unlike LISS cardio, HIIT puts more stress on your muscles. 3. HIIT cardio is very intense hence a 10-20 minute session is enough for most people. 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. 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. 47 views. 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 good for fat loss as it burns a lot of calories in a very short period of time. 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 … Fast-paced bursts of all-out cardio punctuated by short rest intervals … types of cardio is so vital. Generally, we can break down cardio into two main types: high-intensity interval training (HIIT) and low-intensity steady state (LISS). 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. The anaerobic system is utilized for energy during short bouts of intense exercise lasting from 10 seconds to up to 2 minutes of work. “When you’re talking weight loss, muscular endurance, and stamina, HIIT has the advantage,” says Thieme. For serious muscle-building or lean physique goals, I recommend you to do HIIT. In this article we will talk about the pros and cons of these two types of cardio. Similarly, if you’re worried about the intensity of HIIT, then go for a steady state cardio … LISS and HIIT: What Are They? – HIIT allows you to keep any muscle mass (within reason) as it uses muscles to their maximum capacity, keeping them working. You can go for more if you’re an intermediate or advanced level athlete. In the case of running, marathon training or long-distance running are great examples of aerobic exercise. So there are mainly 3 differeces between HIIT and LISS cardio: 1. HIIT Boost metabolism: Studies show that HIIT keeps your metabolic rate high for about the next 24 hours of workout (3). LISS. Whey Protein Supplements: The beginner’s guide. And ideally, a great exercise program factors in a balance of both! Due to the low-intensity, LISS can typically be performed for long periods of time. “Evidence shows there’s a greater and longer-lasting metabolic effect from HIIT than LISS.” If your primary goal is to increase your cardiovascular ability or you’re an endurance athlete, then steady-state cardio is better for you. It would help in increasing your aerobic capacity and muscular endurance. LISS is a low intensity, long duration example of this type of training. Add comment. 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. Damn boring: You may get bored of doing the same exercises at a slower pace for a longer time. So you will still be burning calories, even while you sleep! Share it with friends to inspire them too! 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 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. HIIT is a form of cardio where you’ll do 20-30 second bouts of all out effort, followed by 30-60 second rest. Generally, the heart rate remains at 80-95% of your maximum capacity and about 40-50% during the less-intensity interval. A typical LISS cardio session is about 30-60 minutes long. Hence, it is appropriate for advanced as well as beginner levels. 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. I personally hate steady-state cardio for this reason and prefer HIIT. 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. 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. I'm having a tough time locating it but, I'd like to send you…, Nice post. HIIT The common examples of LISS cardio are brisk walking, jogging, cycling, swimming, or any other less intense exercises. Are you confused that which type of cardio should you do – HIIT vs LISS? You have to choose according to your goal as there’s no one size fits all. As we have discussed the benefits and downsides of both types of cardio. There are several benefits to LISS workouts – some are shared with HIIT, and a couple are unique: Improves aerobic and anaerobic fitness Should You Do Cardio EveryDay To Lose Weight? Burn more calories: By doing HIIT, you can burn more calories than the traditional stead-state cardio. Time efficient: This is an effective workout for someone with a busy schedule. 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. Hence, it is recommended to do HIIT cardio for about 2-3 times a week. I used to be checking continuously this blog and I am impressed! Whereas, HIIT is an intense and more dynamic form of cardio (1). 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. Each cardio type, both HIIT and LISS, provides very different benefits and results. 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. All cardio works the heart and circulatory system, generating increased blood flow throughout the body to sustain movement. Essentially they increase your heart rate, help you burn calories, and work up a sweat! LISS Cardio Will Get You Results. Because of its high intensity, HIIT cardio can give you more in less time. 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