Low intensity steady state6/7/2023 ![]() It takes a very long time for sugar depletion to occur, hence the recommended duration above. LISS works by depleting your muscles and liver of sugar and using fat as a primary energy source. Due to the level of intensity in this type of cardio training, you are able to train for a considerable time. Most steady state cardio sessions will last anywhere from 30 minutes all the way up to an hour or even more (up to 120 minutes). The primary objective of steady state cardio training is to perform continuous activity that gets the heart rate up and holds it there for a period of time. This cardio zone is also well known as “ fat-loss zone” or “ fat-burning zone“. The intensity of steady-state training should be low to moderate (65-75 percent of maximal heart rate) over a long distance and time. Target heart-rate zone for low-Intensity steady state cardio training It is a great way to get your heart rate in its fat burning zone and keep it there for a certain period of time. Steady state means that you walk, jog, run, bike, or use a cardio machine for a specified period of time (usually 30 to 90 minutes), and you work out at an even pace. It involves you training at a steady pace over a long distance. Steady state training is also known as continuous or long, slow, distance training. The very first type of cardio training that you might want to consider performing is steady state endurance focused cardio training. Low-Intensity Steady State Cardio Training (“LISS”) These ‘work’ and ‘rest’ periods are then repeated for a designated amount of time, usually 10-20 minutes. High intensity interval training (HIIT), which is equivalent to a 30-second sprint (defined as ‘work’), followed by a 30-second walk/jogging (defined as ‘rest’).Low-intensity steady state cardio (slow prolonged duration cardio training) or “LISS”, which is equivalent to 30-90 minutes of walking or any other form of low-intensity cardio.The current condition of your body will help determine the proper type of cardio training for you.īasically, there are two main types of cardiovascular training you need to know about: These factors should be weighed before you select a fitness routine. ![]() Low-Intensity Steady State Cardio Training (LISS) IntroductionĬardiovascular training varies in its degree of impact, level of intensity, and duration of exercise.
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