Weekly Wellness: What is LISS?

1 year 4 months 1 week ago Monday, October 17 2016 Oct 17, 2016 Monday, October 17, 2016 1:21:00 PM CDT October 17, 2016 in News
By: Amanda Barnes, KOMU 8 Wellness Coach
loading

COLUMBIA — We've heard the words "high-intensity interval training" used a lot recently as the popular way to train. It's great! I teach a handful of HIIT classes every week. But it's not the ONLY way to train... enter LISS.

LISS stands for Low-Intensity Sustained State. LISS is any cardio- and aerobic-based activity that's performed at a low intensity for a prolonged period.

The history of LISS goes WAY back to the early days of the 1960's and 1970's... back before fitness technology and wearable trackers. A long, long time ago... it was originally used by bodybuilders and other aesthetic-based athletes as a way to lean out.

Why is LISS an ideal format of exercising? Here are a few reasons:

  • Active Rest and Recovery: LISS is ideal for an active rest or recovery day for those who have higher intensity workouts as a part of their everyday routine. The risk of injury is also significantly lower.
  • It's Not Intimidating: For those who are new to exercising and fitness, LISS is a great starting point. Walking on a treadmill or going for a casual swim is much less intimidating than jumping into a boot camp class.
  • The Lazy-Person Concept: With low effort, you can get great results. LISS's popularity is partially due the desire to "lose weight while exerting the least amount of effort possible."

 

But please keep in mind that one should not only LISS.

If you only do LISS training, your body will start to break down its own muscles as a source of fuel. You may lean out, but you'll also lose strength. You still need to maintain a proper diet. And you'll still need to perform strength training.

You know what's awesome? You can LISS daily! If you are someone who performs high-intensity interval training a few days a week, use LISS as an active recovery day, or as a way to end your HIIT workout (end with 45 - 60 minutes of walking, biking, etc.) LISS activities after your training sessions can aid in the regeneration and conditioning of muscles.

Balance the low intensity with the high intensity; the combo of HIIT and LISS is the most effective approach for anyone trying to lose fat.

So... how can YOU start LISS-ing?

  • Walk (outdoors or treadmill)
  • Bike (real or stationary)
  • Rowing machine
  • Elliptical
  • Stair machine
  • Swimming
  • Aerobic Dance class

 

If you are a beginner and looking to develop a cardio program, start with 15 minutes of steady cardio and shoot for a target heart rate of lower than 55 percent of your maximum heart rate. Gradually increase your steady state training to a 20 minute cardio routine, eventually going up to 30 to 90 minutes. Intermediate and advanced steady state cardio enthusiasts should aim for a heart rate level of 65 to 90 percent of their maximum heart rate. Engage in a cardio program three to five times a week for ultimate heart health.

(Source: http://www.popsugar.com/fitness/What-LISS-Cardio-40245125)

More News

Grid
List
KANSAS CITY (AP) — Seven people have been indicted in a Kansas City drug-trafficking conspiracy that included two... More >>
1 hour ago Friday, February 23 2018 Feb 23, 2018 Friday, February 23, 2018 10:24:18 AM CST February 23, 2018 in News
ST. LOUIS - Gov. Eric Greitens will step down from the Republican Governors Association's executive committee amid backlash from... More >>
1 hour ago Friday, February 23 2018 Feb 23, 2018 Friday, February 23, 2018 10:12:00 AM CST February 23, 2018 in News
ST. LOUIS (AP) — The Latest on the indictment of Republican Missouri Gov. Eric Greitens (all times local):... More >>
3 hours ago Friday, February 23 2018 Feb 23, 2018 Friday, February 23, 2018 8:34:00 AM CST February 23, 2018 in Top Stories
JEFFERSON CITY - The Pantry is offering people a chance to donate food and help the community on Friday. The... More >>
4 hours ago Friday, February 23 2018 Feb 23, 2018 Friday, February 23, 2018 7:49:00 AM CST February 23, 2018 in News
COLUMBIA – President Donald Trump on Thursday defended his proposal to arm teachers. KOMU 8 asked educators and other mid-Missourians... More >>
17 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 6:50:00 PM CST February 22, 2018 in Top Stories
FULTON - The Callaway County Sheriff’s Office is requesting a more than $9,000 grant from the Missouri Department of... More >>
17 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 6:20:00 PM CST February 22, 2018 in News
JEFFERSON CITY - For those who watch the winter Olympics and think "I could do that", there is an opportunity... More >>
18 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 6:02:00 PM CST February 22, 2018 in News
COLUMBIA – No. 11 Mizzou will look to keep the good times rolling on Senior Night tonight as they tip... More >>
19 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 4:58:00 PM CST February 22, 2018 in Sports
COLUMBIA - It's the day Tigers fans have been waiting for; the return of Michael Porter Jr. Jon Rothstein... More >>
19 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 4:50:00 PM CST February 22, 2018 in News
ST. LOUIS - Gov. Eric Greitens is calling his indictment on invasion of privacy a "disappointing and misguided political decision."... More >>
19 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 4:19:00 PM CST February 22, 2018 in News
JEFFERSON CITY - Six Fulton residents were sentenced in federal court for their roles in a conspiracy to distribute more... More >>
20 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 4:02:00 PM CST February 22, 2018 in News
JEFFERSON CITY - The future of driving lies in electric and autonomous driving vehicles according to speakers at Jefferson City's... More >>
20 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 3:24:00 PM CST February 22, 2018 in News
COLUMBIA - A Missouri lawmaker want to make roads better by raising fees at the DMW and cutting income tax... More >>
20 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 3:18:00 PM CST February 22, 2018 in News
JEFFERSON CITY (AP) — A Missouri lawmaker who called for the vandal of a Confederate monument to be hanged won't... More >>
21 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 3:08:00 PM CST February 22, 2018 in News
COLUMBIA - A Tuskegee Airman told stories of his time in a segregated military while speaking at a Black History... More >>
21 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 2:13:00 PM CST February 22, 2018 in News
COLUMBIA - The head coach of the University of South Carolina's women's basketball team filed a defamation lawsuit Thursday against... More >>
22 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 2:07:00 PM CST February 22, 2018 in Sports
JEFFERSON CITY - The Jefferson City Fire Department responded to a structure fire on the 2200 block of Oakview Drive.... More >>
23 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 12:57:00 PM CST February 22, 2018 in News
JEFFERSON CITY (AP) — The chairman of the Missouri House Budget Committee is announcing a proposal to reduce... More >>
23 hours ago Thursday, February 22 2018 Feb 22, 2018 Thursday, February 22, 2018 12:36:05 PM CST February 22, 2018 in News
Columbia, MO
Broken Clouds 37°
1pm 47°
2pm 49°
3pm 50°
4pm 49°

Select a station to view its upcoming schedule:

Coming Up Next

12:00p
KOMU 8 News @ Noon
12:30p
Inside Edition
1:00p
Days of Our Lives
12:00p
Jerry Springer
1:00p
Maury
2:00p
Maury

Tonight's Schedule

7:00p
2018 Olympic Winter Games
7:00p
The 3rd Annual Howie Mandel Stand-Up Gala
8:30p
Whose Line Is It Anyway?
9:00p
KOMU 8 News @ Nine on The CW
9:30p
Seinfeld