How Long Can You Go?
by Sasha Kanal
Are you looking for a gentler workout in 2019? Sasha Kanal explains all about the gentle new trend of low intensity movement that could be just the answer
HIIT (High Intensity Interval Training) has been a big success story in fitness circles now for a long time. However, for 2019, LISS (Low Intensity Steady State) training could be the gentler, less brutal alternative you’ve been looking for. LISS is a low intensity cardio workout that calls for approximately 30-60 minutes spent working out at a fat burning mode of about 60 percent of your maximum heart rate effort. There is a school of thought that suggests this method is better as your body (especially your joints) is less prone to strain and injury. Apparently it’s the steady pace of exertion for an extended period of time that can promote oxygenation of cells, increase blood flow and kick start the process of weight loss.
Experts also say that those undertaking LISS are also more likely to stick to this steady state of training, rather than something seen as more ‘painful’ such as HIIT.
One of the best things about this approach is that, outdoors or in, it’s easy to do and relatively accessible to all. Workouts or activities that enable you to do this include:
TAKE A WALK
Powerwalking is a great way to burn calories at a steady pace. Enjoy the increasingly lighter evenings and go out for a walk with your friends, the dog or on your own for some downtime. Make sure your pace is brisk and purposeful. You’re looking here to maintain a speed of about 4mph. Remember to stand tall, relax your shoulders and keep a neutral spine when it comes to your technique. Keep your arms active too, swinging them at your side, keeping those fists relaxed as you stride.
ON YOUR BIKE
Be it a mountain bike, spinning bike at the gym, or a picturesque bike ride at the weekend, pedal power is the epitome of LISS. You know what to do.
A gentle swim can burn over 200 calories in just 30 minutes. It’s an excellent, steady cardiovascular workout and can feel mindful too, especially if you swim outdoors in the fresh air.
As well as being a solid cardiovascular exercise, rowing can have a big impact on stress reduction due to its repetitive nature. It works more of your body than most other cardio machines and is very low impact, meaning those of varying fitness abilities can easily access it. Rowing can also condition many muscle groups without straining them meaning that those who suffer from arthritis or osteoporosis can participate.
And finally, the best thing about doing any LISS training? It’s a sociable approach to fitness as you’re never so out of breath that you can’t talk to your friends. Slow and steady it is.