CHOOSE TO TAKE THE SLOW ROAD

Don’t fancy a hardcore workout in the heat? We don’t blame you. Say hello to this relaxed, slower alternative...

Going full throttle with a high-intensity interval training (HIIT) session probably doesn’t feel very appealing during warmer months, but that doesn’t mean you need to quit your workouts altogether. Instead, why not try low-intensity steady-state exercise? Also known as LISS, unlike sweaty HIIT workouts, this will keep you cool and relaxed while still helping you burn calories. Perfect for that muggy UK weather.

YOU’LL WORK HARD, BUT WON’T FEEL IT

‘During LISS you perform cardio continuously at a low intensity, usually 30 minutes or more,’ says GP and personal trainer, Dr Folusha Oluwajana. ‘The intensity is determined by your heart rate; during LISS you should aim for 50-60% of your maximum heart rate.’ Meanwhile, HIIT involves reaching 70-90% of your maximum heart rate.

WHAT COUNTS AS LISS?

There’s no risk of getting bored when doing a LISS workout. You can enjoy any low-endurance exercise, such as...

✢ Slow and steady running

✢ Swimming Bike ride

✢ ✢ Brisk walk

✢ Hiking.

THE PERKS

LISS doesn’t just benefit your waistline...

✢ BOOSTS HEART HEALTH ‘When working in the long, steady state of LISS your body is under consistant pressure,’ says Amy Brogan, personal trainer and founder of A Body Forever. ‘This means your heart has to consistently pump at a strong and steady pace to get enough oxygen to the muscle tissues. This pressure on the heart muscle contributes to better circulation and respiratory function.’

✢ LESS STRAIN ‘LISS won’t cause excessive wear and tear on the body. If you are already fatigued, but still want to incorporate some activity into your day, this is the perfect choice,’ says Amy. It’s also great if you are in recovery. The heightened blood flow to injured or sore muscles helps reduce pain and stiffness.’

✢ IMPROVES BRAIN HEALTH ‘Low-intensity cardio provides mood-boosting effects and increases brain plasticity, which makes it easier to master new skills,’ says Amy.

IS IT RIGHT FOR ME?

Absolutely! The best thing about LISS is that you can adapt it to suit your lifestyle and fitness goals. So whether you’re just starting out or you want to stay active on rest days, you can find something that works for you.