LISS (Low-Intensity Steady State)
Definition
Sustained aerobic exercise performed at low to moderate intensity (60-70% max heart rate) for extended durations (30-60+ minutes).
Why It Matters
LISS improves aerobic capacity, aids recovery, and supports fat loss without significantly interfering with strength and hypertrophy adaptations.
How to Apply
Walk, cycle, or swim at a conversational pace for 30-60 minutes, 2-4 times per week. Can be done on rest days or after strength training. Monitor heart rate to ensure intensity stays in target zone (60-70% max HR).
Common Mistakes & Fixes
- ⚠Going too hard (crossing into moderate-high intensity)
- ⚠Excessive duration interfering with recovery from strength training
- ⚠Completely avoiding cardio when strength training (missing cardiovascular health benefits)
- ⚠Relying solely on LISS for fat loss without addressing nutrition
Educational Resource: This information is for educational purposes only and should not be considered medical or professional training advice. Always consult with qualified fitness professionals and healthcare providers before starting any new training program or making significant changes to your routine.
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