Health: Why slow and steady car­dio can win the race!

PER­SONAL TRAINER BEN LU­CAS ON HOW STEADY CAN WIN THE RACE

OK! (Australia) - - Contents -

Un­less you’ve been liv­ing un­der a rock, you’ve prob­a­bly heard about the ben­e­fits of High­In­ten­sity In­ter­val Train­ing (HIIT). But there’s a low­in­ten­sive al­ter­na­tive that’s gen­er­at­ing some se­ri­ous buzz. Short for Low-in­ten­sity Steady State car­dio, LISS is the slower, stead­ier sis­ter to HIIT – but that doesn’t mean it doesn’t pack some se­ri­ous health ben­e­fits. ‘De­spite all the noise stat­ing that we should all be do­ing HIIT all the time, LISS is ac­tu­ally some­thing that should def­i­nitely be in your weekly train­ing reper­toire,’ ex­plains Ben Lu­cas from flowath­letic.com.au.

WHAT IS LISS?

Whether your go-to move is walk­ing, cy­cling, swim­ming (or yoga like Mi­randa Kerr), the key to LISS train­ing is to keep a steady heart rate. ‘LISS is when you train at a steady state, such as 50 per cent of your max heart rate, over an ex­tended pe­riod of time,’ Ben ex­plains. ‘A LISS work­out may be a 1-hour to a 90-minute walk, or run­ning on the tread­mill at a cruisy speed or a sta­tion­ary bike. HIIT is work­ing out hard, get­ting sweaty for a shorter pe­riod of time.’

WHY YOU SHOULD TRY IT

‘Not many of us can do back-to-back HIIT work­outs ev­ery day, and if you do, you need to be aware of the in­flam­ma­tion and po­ten­tial burnout that may oc­cur as a re­sult if you don’t take time to re­cover,’ Ben ex­plains. ‘A LISS work­out is a good op­tion on a rest day. It is also great for stress man­age­ment.’

What’s more, it can also give you a boost on your HIIT days. ‘It’s a great low-im­pact way to work your lig­a­ments, ten­dons, joints and mus­cles in prepa­ra­tion for when you want to crank up the in­ten­sity.’ An­other bonus? ‘Since re­cov­ery is quicker with LISS com­pared to with HIIT, you can do back-to-back ses­sions which means more mov­ing and less sit­ting!’

YES, YOU CAN LOSE WEIGHT!

Reg­u­lar 45- to 60-minute LISS ses­sions can make your body more ef­fi­cient at burn­ing fat. ‘If you’re do­ing three to four days of car­dio and two to four days of weight train­ing per week, try to make only one or two of those car­dio ses­sions LISS work­outs,’ Ben ad­vises. ‘It’s good for car­dio­vas­cu­lar con­di­tion­ing, fat burn­ing, ac­tive re­cov­ery and it’s good for stress relief.’

NO EX­CUSES!

‘Many of us can re­late to wak­ing up tired and de­cid­ing not to go to our HIIT work­out, but with LISS there is re­ally noth­ing stop­ping you,’ Ben adds. Best of all, it’s so­cial. ‘LISS is also great be­cause you can so­cialise while you do it. There is noth­ing worse than try­ing to go for a hard run or work­out and hav­ing some­one try to talk to you the en­tire time!’

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