It has been a hot minute since I have posted anything cardio related around here. I want to change that today. And I want to change that by talking about a type of workout that hasn’t gotten much love lately. Low intensity steady state cardio.

For a couple of years now, it’s been all about the HIIT, or high intensity interval training, style workout. With good reason. If you do HIIT correctly, you are getting an amazing cardio workout in 20 minutes or so. There are no excuses for not fitting some exercise in when it can be that quick. In addition, research has shown that HIIT training may contribute to longer post exercise calorie burns and increased fat loss. I have yet to meet a person who would say no to those things.

And I am with you. I love me a good HIIT workout. I have a toddler and juggle stay at home care duties with (technically) two part time jobs. It ain’t easy to manage that juggle. HIIT solves a lot of problems on cardio day.

But, as they say, you can have too much of a good thing. In this world of exercise, no matter how much we trainers preach recovery, it seems that the idea is more always equals better. By its very name HIIT should indicate that these aren’t easy workouts. Again, if you are doing them correctly, they aren’t. And when we ask our bodies to do something really hard, we should also be giving them the proper recovery. Few of us are actually doing that, though.

If I have said it once, I have said it a billion times. Rest and recovery days are when your body is actually able to make progress. Doesn’t matter if you want to run a faster mile split or if you want to shed some LBs. Enter low intensity steady state cardio, or LISS.

LISS cardio is a longer workout with a slower pace. Yes, you are going to jump on a treadmill and probably hang out for a half hour or so. So make sure you have good music. But low intensity doesn’t mean you should be zombie watching – of all things – Food Network during your elliptical time. The intensity should still provide a challenge for you. Meaning if you are walking, then the treadmill should probably have a bit of an incline. Or make this some time to get in some extra leg work by walking backwards or completing lateral steps to break up the monotony.

See, intensity and length of workout are inversely proportional. That just means that if one of these is high, then the other is low. This is what gives us these two variations on cardio. HIIT is high intensity, short duration. LISS is the opposite, longer duration, but lower intensity.

LISS workouts have potential benefits other than just recovery time. LISS workouts are important from a preventative standpoint. Too many HIIT workouts without proper recovery can lead to injuries. Aside from the obvious like strains, sprains, and other joint injuries; too much intensity without recovery can lead to overtraining and burnout.

LISS workouts are also critical when you view exercise as something that contributes to your long term health and wellbeing. Most exercisers have more immediate (3-6 month) goals, and that’s great. But few put exercise in a long range context. LISS workouts are the ones that will keep your body moving without pain and help support heart, lung, metabolic, and bone health for years to come.

Lower intensity cardio also has mental health benefits. LISS, especially done outside, has huge benefits. When I am feeling my most stressed or anxious, those are the days when I skip the gym and reach for my headphones to take a walk or hike outside. The more calming, yet repetitive, exercise helps clear my mind.

When was the last time you did some low intensity cardio?

Until next time, be well friends!