{"id":46677,"date":"2022-10-07T23:59:50","date_gmt":"2022-10-07T23:59:50","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46677"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"low-intensity-steady-state","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/","title":{"rendered":"Low Intensity Steady State Cardio: Yay Or Nay?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#What_Counts_As_A_Low-Intensity_Steady_State_Workout\" >What Counts As A Low-Intensity Steady State Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#The_Pros_Of_Low_Intensity_Steady_State_Cardio\" >The Pros Of Low Intensity Steady State Cardio<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#Optimal_Fat_Burning\" >Optimal Fat Burning\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#Reduced_Impact_On_The_Joints\" >Reduced Impact On The Joints<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#Increased_Cardio_Endurance\" >Increased Cardio Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#Great_For_Active_Recovery\" >Great For Active Recovery<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#More_Calming_For_The_Parasympathetic_Nervous_System\" >More Calming For The Parasympathetic Nervous System<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#You_Can_Do_It_Almost_Anywhere\" >You Can Do It Almost Anywhere<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#The_Cons_Of_Low_Intensity_Steady_State_Cardio\" >The Cons Of Low Intensity Steady State Cardio<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#Boredom\" >Boredom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#Longer_Workouts\" >Longer Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#Lower_Calorie_Burn\" >Lower Calorie Burn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#Risk_Of_Overuse_Injuries\" >Risk Of Overuse Injuries\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#How_Often_Should_You_Do_Low-Intensity_Steady_State_Cardio\" >How Often Should You Do Low-Intensity Steady State Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#Is_Yoga_A_Good_Form_Of_Low-Intensity_Steady_State_Cardio\" >Is Yoga A Good Form Of Low-Intensity Steady State Cardio?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">For years, the standard advice for fat loss has been to do long, slow cardio at a moderate intensity. This type of cardio is often referred to as low intensity steady state (LISS) cardio, and it can indeed be effective for burning calories and helping you lose weight.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Intensity_Steady_State_Cardio\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><span style=\"font-weight: 400;\">However, the discovery of high intensity interval training (HIIT) has led many people to question whether LISS cardio is still the best option for fat loss. HIIT is a more intense form of cardio that involves short bursts of all-out effort followed by brief periods of rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, what&#8217;s the verdict? Is LISS cardio better for fat loss than HIIT? The answer isn&#8217;t entirely clear-cut, as both forms of cardio have their own <a href=\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\">advantages<\/a> and disadvantages.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s take a closer look at the pros and cons of LISS and HIIT so that you can decide for yourself which type of cardio is right for you.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Counts_As_A_Low-Intensity_Steady_State_Workout\"><\/span><strong>What Counts As A Low-Intensity Steady State Workout?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">LISS workouts are typically characterized by being longer in duration and lower in intensity than HIIT workouts. For example, a LISS workout might last for 45-60 minutes and involve keeping your heart rate at around 50-70% of your maximum heart rate (<\/span><a href=\"https:\/\/sites.udel.edu\/coe-engex\/2017\/03\/01\/liss-vs-hiit-training-sessions-can-both-lead-to-weight-loss\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In contrast, a HIIT workout is usually shorter, lasting for 20-30 minutes, and involves more intense bursts of activity interspersed with brief periods of rest. During a HIIT workout, you might aim to keep your heart rate at 80-95% of your maximum heart rate (<\/span><a href=\"https:\/\/sites.udel.edu\/coe-engex\/2017\/03\/01\/liss-vs-hiit-training-sessions-can-both-lead-to-weight-loss\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both LISS and HIIT workouts can be done using any type of cardio equipment, such as a treadmill, elliptical machine, rowing machine, or stationary bike. Some low intensity steady state cardio examples include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking at a moderate pace on the treadmill or outdoors<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Climbing the stairs at a moderate pace on the elliptical machine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Biking either on a stationary bike or outdoors<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doing an easy to moderate intensity workout on a rowing machine<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/is-walking-cardio\/\"><i>Is Walking Cardio? Here\u2019s What Experts Say<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Intensity_Steady_State_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-32182 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473-1024x576.png\" alt=\"low intensity steady state\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4473.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Pros_Of_Low_Intensity_Steady_State_Cardio\"><\/span><strong>The Pros Of Low Intensity Steady State Cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lovers of LISS cardio often tout the following <a href=\"https:\/\/betterme.world\/articles\/30-mins-of-cardio-a-day\/\">benefits<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Optimal_Fat_Burning\"><\/span><span style=\"font-weight: 400;\"><strong>Optimal Fat Burning<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most controversial questions people ask when it comes to cardio is &#8220;is low intensity better for burning fat?&#8221; While there are many variables to consider to answer this question, some research suggests that low-intensity cardio may be more effective for burning fat than HIIT (<\/span><a href=\"https:\/\/www.hindawi.com\/journals\/jobe\/2014\/834865\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let&#8217;s review how your body reacts to exercise. To fuel your workout, your body will burn a mix of carbohydrates and fat. The percentage of fat that you burn during exercise depends on the intensity of your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To metabolize fat, your body needs oxygen. When you&#8217;re working out at a low intensity, your body can deliver oxygen to your muscles relatively easily. This allows you to burn a higher percentage of fat for fuel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, when you work out at a high intensity, your body can&#8217;t deliver oxygen to your muscles as quickly. As a result, you&#8217;ll end up burning a higher percentage of carbohydrates for fuel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, this doesn&#8217;t mean that you shouldn&#8217;t do HIIT if your goal is to lose fat. After all, HIIT can help you burn more calories in a shorter amount of time, and any calorie deficit will help you <a href=\"https:\/\/betterme.world\/articles\/cardio-versus-fat-burning\/\">lose weight<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, it triggers muscle adaptations that can help you continue to burn calories even after your workout is over.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take other factors such as how much time you have, your fitness level, history of injuries, and overall preferences into account when deciding whether LISS or HIIT is right for you.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reduced_Impact_On_The_Joints\"><\/span><strong>Reduced Impact On The Joints<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">LISS is a great option for people who want to do cardio but are concerned about the impact on their joints. Because LISS is a low-intensity form of exercise, it puts less strain on the joints than HIIT or other forms of <a href=\"https:\/\/betterme.world\/articles\/cardio-fat-burning-zone\/\">cardio<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes LISS a good option for people with joint issues or injuries (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1877065716000439\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). It&#8217;s also a good choice for people who are just starting to get back into exercise after a long break.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Cardio_Endurance\"><\/span><strong>Increased Cardio Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">LISS is a great way to build up your cardio endurance. If you find HIIT workouts too intense or if you&#8217;re just starting to get back into shape, LISS can help you gradually build up your endurance so that you can eventually do HIIT or other forms of cardio (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7999698\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes LISS an effective way to train for long-distance running events or other endurance-based activities.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Great_For_Active_Recovery\"><\/span><strong>Great For Active Recovery<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Active recovery is a type of exercise that helps you recover from a strenuous workout. It involves doing light <a href=\"https:\/\/betterme.world\/articles\/cardiovascular-endurance-exercises\/\">exercise<\/a> at a low intensity to help improve blood circulation and reduce muscle soreness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">LISS is a great form of active recovery because it&#8217;s gentle on the body yet still provides some benefits. This can help you recover more quickly so that you can get back to your <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-after-cardio\/\">regular workouts<\/a>.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Intensity_Steady_State_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-32137 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491-1024x576.png\" alt=\"low intensity steady state\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"More_Calming_For_The_Parasympathetic_Nervous_System\"><\/span><strong>More Calming For The Parasympathetic Nervous System<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If your life is fast-paced and stressful, LISS may be a better option for you than HIIT. That&#8217;s because HIIT can trigger the sympathetic nervous system, which is responsible for the &#8220;fight or flight&#8221; response.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">LISS, on the other hand, activates the parasympathetic nervous system, which is responsible for the &#8220;rest and digest&#8221; response. This can help you feel more relaxed and calm. Destressing has a ripple effect that can improve your sleep quality, mood, and overall health (<\/span><a href=\"https:\/\/www.hss.edu\/article_parasympathetic-nervous-system.asp\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Of course, this is just a generalization. Some people may find HIIT more calming than LISS, while others may find the opposite to be true. Ultimately, it&#8217;s up to you to experiment and see what works best for you.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"You_Can_Do_It_Almost_Anywhere\"><\/span><strong>You Can Do It Almost Anywhere<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another great thing about LISS is that it&#8217;s easy to do almost anywhere. You don&#8217;t need any special equipment or a gym membership to do it. All you need is a comfortable pair of shoes and some space to move.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This makes LISS a great option for people who travel often or who don&#8217;t have access to a gym. It&#8217;s also a good choice for people who prefer to work out at home.<\/span><\/p>\n<p><strong>Intense sweat sessions, working weight loss tips, lip-smacking recipes come in one package with the BetterMe app. And all of it is at your fingertips, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Intensity_Steady_State_Cardio\">start transforming your life now<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Cons_Of_Low_Intensity_Steady_State_Cardio\"><\/span><strong>The Cons Of Low Intensity Steady State Cardio<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Like anything, LISS has its own set of downsides. These include:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Boredom\"><\/span><strong>Boredom<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Let&#8217;s face it: LISS can be pretty boring. Because you&#8217;re exercising at a low intensity, it can be tough to stay motivated during a LISS workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you get bored easily or find yourself struggling to stay focused during your workouts, HIIT or other forms of cardio may be a better option for you.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Longer_Workouts\"><\/span><strong>Longer Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Since LISS is a low-intensity form of cardio, you have to exercise for a longer period of time to see results. If you&#8217;re short on time, HIIT may be a better option since you can get a great workout in a shorter amount of time.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lower_Calorie_Burn\"><\/span><strong>Lower Calorie Burn<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For the same amount of time, you&#8217;ll burn fewer calories doing LISS than HIIT. So if you&#8217;re time-poor and your main goal is to lose weight, HIIT may be a better option.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Risk_Of_Overuse_Injuries\"><\/span><strong>Risk Of Overuse Injuries\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Because LISS is a low-impact form of exercise, there&#8217;s a higher risk of overuse injuries. These types of injuries occur when you repetitively use the same muscle group without giving it time to rest and recover.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/fun-cardio\/\"><i>Fun Cardio: The New Way To Enjoy A Workout &amp; Get In Shape<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Intensity_Steady_State_Cardio\"><img decoding=\"async\" class=\"aligncenter wp-image-32133 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496-1024x576.png\" alt=\"low intensity steady state\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4496.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_You_Do_Low-Intensity_Steady_State_Cardio\"><\/span><strong>How Often Should You Do Low-Intensity Steady State Cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">How often you do LISS depends on your fitness level and goals. If you&#8217;re new to exercise, start with two to three 20-minute sessions per week. As you become more fit, you can gradually increase the frequency and duration of your workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re already fit and are looking to improve your endurance or do active recovery, you can do LISS three to five times per week. Just be sure to listen to your body and take a day or two off if you&#8217;re feeling tired or sore.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Regardless of your goals, it&#8217;s important to mix up your routine and include a variety of different types of exercise. This will help reduce the risk of overuse injuries and keep you from getting bored.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rest days aren&#8217;t optional\u2014they&#8217;re essential for recovery. An ideal weekly workout routine would include alternating days of LISS with days of strength <a href=\"https:\/\/betterme.world\/articles\/cardio-7-days-a-week\/\">training<\/a>, and rest.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Yoga_A_Good_Form_Of_Low-Intensity_Steady_State_Cardio\"><\/span><strong>Is Yoga A Good Form Of Low-Intensity Steady State Cardio?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, yoga is an excellent form of low-intensity steady state cardio. In fact, it offers many of the same benefits as traditional LISS workouts, such as improved endurance and reduced stress (<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know#:~:text=What%20are%20the%20health%20benefits,type%20headaches%20and%20knee%20osteoarthritis.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yoga can also help improve flexibility and balance. This is because it involves a lot of stretching and holding positions for an extended period of time (<\/span><a href=\"https:\/\/www.nccih.nih.gov\/health\/yoga-what-you-need-to-know#:~:text=What%20are%20the%20health%20benefits,type%20headaches%20and%20knee%20osteoarthritis.\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Other unlikely forms of low-intensity cardio that may be more interesting than walking on a treadmill include hiking, swimming, and playing tennis.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Intensity_Steady_State_Cardio\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">LISS is a great form of cardio for people of all fitness levels. It has many benefits, including improved endurance, reduced stress, and a lower risk of injuries. However, it can also be boring and time-consuming.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ultimately, it&#8217;s up to you to decide whether LISS is the right type of cardio for you or not. If you enjoy it and it&#8217;s helping you reach your fitness goals, then stick with it. But if you&#8217;re bored or not seeing the results you want, try HIIT or another form of cardio.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Low_Intensity_Steady_State_Cardio\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>For years, the standard advice for fat loss has been to do long, slow cardio at a moderate intensity. This type of cardio is often referred to as low intensity steady state (LISS) cardio, and it can indeed be effective for burning calories and helping you lose weight. However, the discovery of high intensity interval [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":46687,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[61],"tags":[],"coauthors":[122],"class_list":["post-46677","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cardio-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Low Intensity Steady State Cardio: Yay Or Nay? - BetterMe<\/title>\n<meta name=\"description\" content=\"Learn about the pros and cons of \u2605 LOW-INTENSITY STEADY-STATE CARDIO. \u27a4 Find out if LISS is the right type of cardio for you. What are you waiting for? Don&#039;t hesitate, change your life today!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Low Intensity Steady State Cardio: Yay Or Nay?\" \/>\n<meta property=\"og:description\" content=\"Learn about the pros and cons of \u2605 LOW-INTENSITY STEADY-STATE CARDIO. \u27a4 Find out if LISS is the right type of cardio for you. What are you waiting for? Don&#039;t hesitate, change your life today!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1771631639-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1708\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Low Intensity Steady State Cardio: Yay Or Nay?\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/\"},\"wordCount\":1766,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1771631639-scaled.jpg\",\"articleSection\":[\"Cardio Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">For years, the standard advice for fat loss has been to do long, slow cardio at a moderate intensity. This type of cardio is often referred to as low intensity steady state (LISS) cardio, and it can indeed be effective for burning calories and helping you lose weight.<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, the discovery of high intensity interval training (HIIT) has led many people to question whether LISS cardio is still the best option for fat loss. HIIT is a more intense form of cardio that involves short bursts of all-out effort followed by brief periods of rest.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So, what's the verdict? Is LISS cardio better for fat loss than HIIT? The answer isn't entirely clear-cut, as both forms of cardio have their own <a href=\\\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\\\">advantages<\/a> and disadvantages.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let's take a closer look at the pros and cons of LISS and HIIT so that you can decide for yourself which type of cardio is right for you.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Counts As A Low-Intensity Steady State Workout?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">LISS workouts are typically characterized by being longer in duration and lower in intensity than HIIT workouts. For example, a LISS workout might last for 45-60 minutes and involve keeping your heart rate at around 50-70% of your maximum heart rate (<\/span><a href=\\\"https:\/\/sites.udel.edu\/coe-engex\/2017\/03\/01\/liss-vs-hiit-training-sessions-can-both-lead-to-weight-loss\/\\\"><span style=\\\"font-weight: 400;\\\">5<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In contrast, a HIIT workout is usually shorter, lasting for 20-30 minutes, and involves more intense bursts of activity interspersed with brief periods of rest. During a HIIT workout, you might aim to keep your heart rate at 80-95% of your maximum heart rate (<\/span><a h ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/\",\"name\":\"Low Intensity Steady State Cardio: Yay Or Nay? - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1771631639-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Learn about the pros and cons of \u2605 LOW-INTENSITY STEADY-STATE CARDIO. \u27a4 Find out if LISS is the right type of cardio for you. 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What are you waiting for? Don't hesitate, change your life today!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Low Intensity Steady State Cardio: Yay Or Nay?","og_description":"Learn about the pros and cons of \u2605 LOW-INTENSITY STEADY-STATE CARDIO. \u27a4 Find out if LISS is the right type of cardio for you. What are you waiting for? Don't hesitate, change your life today!","og_url":"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1708,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1771631639-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Low Intensity Steady State Cardio: Yay Or Nay?","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/"},"wordCount":1766,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1771631639-scaled.jpg","articleSection":["Cardio Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">For years, the standard advice for fat loss has been to do long, slow cardio at a moderate intensity. This type of cardio is often referred to as low intensity steady state (LISS) cardio, and it can indeed be effective for burning calories and helping you lose weight.<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">However, the discovery of high intensity interval training (HIIT) has led many people to question whether LISS cardio is still the best option for fat loss. HIIT is a more intense form of cardio that involves short bursts of all-out effort followed by brief periods of rest.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So, what's the verdict? Is LISS cardio better for fat loss than HIIT? The answer isn't entirely clear-cut, as both forms of cardio have their own <a href=\"https:\/\/betterme.world\/articles\/steady-state-cardio\/\">advantages<\/a> and disadvantages.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let's take a closer look at the pros and cons of LISS and HIIT so that you can decide for yourself which type of cardio is right for you.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Counts As A Low-Intensity Steady State Workout?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">LISS workouts are typically characterized by being longer in duration and lower in intensity than HIIT workouts. For example, a LISS workout might last for 45-60 minutes and involve keeping your heart rate at around 50-70% of your maximum heart rate (<\/span><a href=\"https:\/\/sites.udel.edu\/coe-engex\/2017\/03\/01\/liss-vs-hiit-training-sessions-can-both-lead-to-weight-loss\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In contrast, a HIIT workout is usually shorter, lasting for 20-30 minutes, and involves more intense bursts of activity interspersed with brief periods of rest. During a HIIT workout, you might aim to keep your heart rate at 80-95% of your maximum heart rate (<\/span><a h ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/","url":"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/","name":"Low Intensity Steady State Cardio: Yay Or Nay? - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/low-intensity-steady-state\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1771631639-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Learn about the pros and cons of \u2605 LOW-INTENSITY STEADY-STATE CARDIO. \u27a4 Find out if LISS is the right type of cardio for you. What are you waiting for? 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