1. What is Liss cardio?
2. Effects of Liss cardio
3. Some popular Liss exercises today
4. Some notes when practicing Liss cardio
Liss cardio is a fairly simple exercise, does not require too much technique, suitable for many practitioners. However, this exercise has a great effect in promoting fat burning and weight loss. Specifically, what is Liss cardio, how to practice it to get the best weight loss effect? Let’s learn more about this exercise with us below!
What is Liss cardio?
Liss cardio is an abbreviation for Low-Intensity Steady State, which means low steady state. This is a form of cardio exercise in which the practitioner does not have to perform heavy exercises, instead, it involves low-intensity exercises, performed regularly and continuously for a long period of time.
With Liss cardio, you will still move continuously but maintain a heart rate of only 50 to 70% of the body’s maximum heart rate. This is completely opposite to high-intensity interval training such as HIIT or Tabata.
Liss cardio exercises include: jogging, walking, cycling, climbing stairs, swimming, etc. According to fitness experts, practicing Liss cardio regularly for 20 – 30 minutes per session will help your body improve significantly, become firmer, and increase your endurance.
According to fitness trainers, Liss cardio is easier to follow and maintain than HIIT or other cardio exercises because it does not require too much technique and does not cause fatigue. However, in the long run, HIIT exercises will still bring about the expected results if you practice persistently.
Effects of Liss cardio
Liss cardio brings many great benefits, such as:
Helps restore the body
Liss cardio is performed at a slow intensity to greatly impact the cells and parts of the body, thereby helping to restore the body in a positive direction. More specifically, Liss promotes blood circulation to damaged parts, reducing pain caused by muscle stiffness. For those who are pursuing heavy training programs, flexibly combining Liss cardio exercises will help reduce the damage that can be caused to the body due to high-intensity training for a long time, while also helping to restore the body and muscle areas.
Strengthen the body
If you are just starting to learn and pursue a Gym training program or returning after a long break, Liss cardio is considered the most suitable exercise. This exercise is a prerequisite for you to get used to the intensity of the workout, increase endurance, and promote the process of burning excess fat effectively.
Support fat burning and weight loss
Although the training intensity is lower than some popular exercises, such as HIIT or Cardio, Liss cardio is highly appreciated for its ability to burn excess fat more effectively, especially for those who are new to training. Specifically, during the Liss cardio exercise, the body will be provided with a moderate and more rhythmic amount of oxygen. Meanwhile, oxygen is known as a strong promoting factor for the process of burning excess fat, increasing the body’s metabolic rate.
Suitable for people who do not have much time
In particular, Liss cardio is classified as an ideal exercise for people with limited time. This exercise does not require too many complicated techniques and does not waste the practitioner’s time, but the calorie-burning effect is not inferior to any “difficult” training method. Experts point out that just walking about 1 hour/day (using the machine or outdoor training method) will help you improve your muscles more comprehensively, helping you soon own a slim body and the desired figure.
Some popular Liss exercises today
As mentioned above, Liss cardio exercises are performed at low intensity, are simple, and easy to do. You can refer to and apply some popular Liss exercises below:
• Jumping rope: This is a relatively simple Liss exercise that anyone can apply, with the only supporting tool being a jump rope. To get the best training effect with this exercise, you should jump rope for 15 – 25 minutes/session. You should maintain 3 to 4 sessions a week.
• Cycling: Similarly, cycling is also a Liss cardio exercise that you can apply immediately. The beauty of this exercise method is that you can practice it indoors with a treadmill or outdoors very easily. This exercise puts less pressure on the joints but is very effective in warming up the body, promoting blood circulation, and burning calories. According to trainers, you should cycle slowly for the first 5 to 10 minutes and then increase the speed more strongly in the last 20 – 30 minutes. You should cycle about 3 sessions/week to get the best results.
• Jogging: Not too difficult to do, all you have to do is equip yourself with a good pair of shoes and follow your ideal workout program. It is best to jog 2 times a week, each time for 20 – 30 minutes. Pay special attention to taking enough steps and replenishing minerals for the body after each workout.
• Walking: Walking is an exercise method that could not be simpler. For this exercise, you can do it regularly for 150 minutes a week, allocating time reasonably according to your personal schedule.
• Swimming: Swimming is a Liss cardio exercise that experts recommend practicing regularly every week to increase physical strength and relax the mind after a series of stressful days of studying and working. The ideal swimming time indicated by fitness experts is from 10 to 30 minutes/session, from 2 to 5 times/week.
• In addition, there are some other Liss cardio exercises that you can consider doing, such as rowing, running, aerobics, climbing stairs, etc.
Some notes when practicing Liss cardio
Like any other training program, Liss cardio exercises also require the practitioner to follow some special notes, such as:
• Warm up thoroughly to warm up the body before exercise. Some effective warm-up movements that you can apply are: ankle rotation, shoulder rotation, high jumps, etc.
• Supplement enough water during and after exercise
• You should eat a light meal before exercise, it can salad, black bread, boiled eggs, whey protein milk, or cereal.
• You should establish a suitable rest regimen for the body to recover after a series of prolonged movements.
• Combine with a scientific diet to improve the effectiveness of Liss cardio best
• You can combine Liss cardio with other exercises such as HIIT or Tabata to vary your training program to be more rhythmic.