LISS vs HIIT: Which Training Protocol is Better for Beginners?
Key Takeaways:
Contents
– Low-Intensity Steady State (LISS) training is highly sustainable for consistent weight management.
– Maintains a lower heart rate threshold, minimizing cortisol spikes compared to intense training.
– Excellent recovery protocol that stimulates active blood flow and fat oxidation.
What is Low-Intensity Steady State Cardio?
Low-intensity steady state (LISS) cardio refers to any aerobic exercise performed at a continuous, steady pace for a prolonged duration. Typically, this is done at 50% to 65% of your maximum heart rate. Common examples include brisk walking, cycling, or light swimming.
LISS vs HIIT Cardio Comparison
| Metric | LISS Cardio | HIIT Cardio |
| :— | :— | :— |
| **Heart Rate Zone** | 50% – 65% of Max | 80% – 95% of Max |
| **Recovery Time** | Under 24 hours | 48 – 72 hours |
| **Cortisol Impact** | Low / Anti-inflammatory | High / Stress Response |
Frequently Asked Questions (FAQ)
1. How long should a LISS workout be?
A standard session should range between 45 to 60 minutes for optimal cardiovascular conditioning.
