L.I.S.S. Cardio stands for Low-Intensity Steady State Cardio. It’s typically done for 30 minutes or more without rest at 50-65% of your maximum heart rate (MHR).
MHR = 220 – Age x 0.5-0.65%
L.I.S.S. Examples:
You can walk, run, cycle, or choose any mode of continuous cardiovascular exercise that will keep you at 50-65% of your MHR.
Advantages of L.I.S.S.
#Increases Parasympathetic Tone
This puts your body into a chilled or rest and digest state, reducing stress and improving your overall well-being.
#Improves Mood
Prolonged exercise triggers the release of neurotransmitters such as serotonin and dopamine which upregulates your mood.
#Reduces Injury Risk
With L.I.S.S. you have less stress on your joints and muscles due to the low-impact nature of the exercise. You also won’t be too tired so you can repeat doing LISS frequently if you wish.
#Improves Fat Burning
The low intensity of L.I.S.S. makes your body better at burning fat.
#Increases Work Capacity
An increase in capillary density means increased blood flow and transportation of nutrients and oxygen to your muscles. This translates to being able to perform better when you lift in the gym.
#Increases Heart Efficiency
With each beat of your heart, the amount of blood moved around your body will be increased. This reduces your resting heart rate too.
