LISS Cardio: 6 Benefits of Low intensity Cardio
Low-intensity steady state (LISS) cardio, performed at 60-75% of maximum heart rate, efficiently burns fat while enhancing mitochondrial function and metabolic function. This sustainable training approach supports heart health by improving circulation and reducing resting heart rate, while building a stronger aerobic base that enhances recovery and reduces stress without excessive strain.
What is LISS Cardio
Low-Intensity Steady State (LISS) Cardio is a form of cardiovascular exercise performed at a moderate, consistent pace typically at 60-75% of maximum heart rate. LISS is characterized by steady effort, an activity sustained for a longer duration, such as walking, light jogging, cycling, or swimming.
As exercise intensity increases, the demand for oxygen rises. During a run, heart rate and breathing rate speed up to increase oxygen delivery to the muscle and produce more energy to sustain the activity. Such activity trains the aerobic metabolism, creating energy via beta-oxidation or fat-burning.
Zone 2 training makes the body more efficient at using and utilizing oxygen to power energy. It also improves aerobic function, facilitates recovery, and supports heart health. (1) (2) It is the same intensity where most of life happens, a light tempo at which one is active during everyday tasks.
What is the LISS method of cardio?
LISS (Low-Intensity Steady-State) cardio involves maintaining a moderate, consistent pace for 30–60 minutes at 50–65% of your maximum heart rate. Activities like walking, cycling, or swimming are typical examples.
Is LISS cardio good for fat loss?
Yes, LISS supports fat loss by promoting fat as the primary energy source during exercise. While it burns fewer calories per minute than high-intensity workouts, its longer duration makes it effective when combined with a calorie deficit. Similar to NEAT activity, LISS doesn’t require a long recovery window, nor does it put great strain on the body, making it more sustainable.
What is better, LISS or HIIT?
LISS is superior to HIIT in the realm of building an aerobic base, burning fat, optimizing mitochondria function, and enhancing recovery. HIIT’s use is more effective at VO2max elevation, anaerobic capacity, and enhancing metabolic function. HIIT brings higher ROI per the time invested while LISS is a more sustainable way of doing cardio.
Increase Neat Activity
NEAT or Non-Exercise Activity Thermogenesis refers to the calories burned throughout everyday activities like walking, taking the stairs, or gardening. It’s the movement one does not consider a part of a structured exercise, playing a significant role in weight management by increasing total energy expenditure.
Unlike high-intensity workouts that can stress the system, NEAT provides low-intensity activity that supports the aerobic system. Research shows that increasing NEAT can be a practical and effective strategy for weight loss, as it can tip the scale to negative energy balance. (3)
The intensity of NEAT is around the zone 1 and zone 2 level, mostly stimulating aerobic metabolism, great for burning fat. A practical way to support the benefits of LISS cardio, as it relates to weight loss and metabolic health.
Walking 10,000 Steps Daily
Walking 10,000 steps daily is a key indicator of an active, healthy lifestyle, promoting mobility, cardiovascular health, and weight management. Regular walking supports joint function, improves circulation, and enhances endurance. It’s the fundamental step to an active and healthy lifestyle that comes before intense exercise.
Fast walking or jogging can be considered zone 2 cardio for many. It burns calories efficiently, reducing the risk of chronic conditions like obesity and heart disease. Before engaging in intense exercise, walking more can be a game-changer, facilitating the transition to doing more LISS cardio.
Benefits of Low Intensity Cardio
Low-Intensity Steady State (LISS) cardio forms the base of endurance one needs to function properly during daily movement. From enhancing aerobic capacity and burning fat, to supporting healthy heart function, LISS is the fundamental step to build cardiorespiratory fitness (CRF).
Heart Health
The term “cardio” comes from the Greek word kardia, meaning heart, reflecting the primary muscle involved, the heart. During exercise, the heart pumps more blood to supply oxygen to muscles, increasing heart rate and stroke volume, leading to beneficial adaptations.
Aerobic exercise reduces the risk of coronary heart disease, improving blood lipid levels, cholesterol profiles, lowering resting blood pressure, and reducing inflammation. (4) (5) Studies show that even leisure physical activity can reduce coronary incidents by 10-30%, depending on sex. (6)
Cardio also enhances mitochondrial function, vascularity, and circulation by boosting Nitric Oxide production, which expands blood vessels for more efficient oxygen delivery and energy production. (7) (8) (9)
While more exercise may seem beneficial, research shows that 1-2.4 hours of aerobic exercise, 2-3 times per week, provides optimal results. Excessive cardio can offer diminishing returns or be detrimental. (10)
Aerobic Performance
Aerobic performance is influenced by factors like VO2 max, running efficiency, lactate threshold, and local muscle endurance. It reflects cardiorespiratory function and how well muscles adapt to exercise.
Most marathon runners use pyramidal and polarized training, with the majority of training in Zone 2.
Steady-state training strengthens the foundation of aerobic fitness by improving mitochondria, cellular metabolism, and oxygen transfer. Research shows low-intensity exercise enhances recovery by reducing lactate accumulation and conserving phosphocreatine. (11) (12)
Aerobic exercise also improves mitochondrial function, increasing ATP production, (12) (7) and leads to heart adaptations, including higher cardiac output, improved contractility, and increased blood volume. (13) (14) These adaptations boost endurance and stamina.
In conclusion, steady-state cardio optimizes fat burning, enhances oxygen utilization, and promotes adaptations in the heart, muscles, and blood, improving overall aerobic performance.
Weight Loss
Since LISS cardio primarily uses fats for fuel, it promotes metabolic flexibility by training the body to switch from glucose to fats for energy.
In contrast, intense exercise uses glycogen to power energy, burning more calories per minute. Because LISS can be performed for longer durations, it results in similar net calorie expenditure. Some data shows no significant difference in weight loss between HIIT and moderate continuous exercise. (15)
The most effective way to improve body composition is increasing NEAT activity or steady-state cardio, being at a calorie deficit, and increasing protein intake. HIIT is better suited for heart health, VO2max, and aerobic performance rather than weight loss.
Studies on LISS show moderate weight loss, reduced abdominal fat, and improved fat distribution compared to HIIT. (16) (17) (18) (19) Additionally, low-intensity cycling at 50W burns more fat than higher-intensity exercise. (20)
In conclusion, steady-state cardio is one of the most effective and practical methods for increasing calorie expenditure, burning fat, and reducing abdominal and visceral fat with less physical strain.
Mitochondria Function
Mitochondria are the body’s energy-producing cells, and their function is crucial for longevity. Poor mitochondrial function leads to metabolic issues and inflammation, which drives disease. (21) Efficient mitochondria, on the other hand, result in more energy production at a lower calorie intake, enhancing body composition.
Studies show that cardio or endurance exercise can
- improve mitochondrial function and promotes vascularity. (22)
- increase mitochondrial proteins and stimulate mitochondrial biogenesis (21)
- regulate mitochondrial quality control, removing dysfunctional cells. (23)
In conclusion, cardio exercise can support mitochondrial function, which is key for energy production, oxidative stress reduction, and overall health, improving both aerobic performance and longevity.
Cognitive Function
Brain health and cognitive function are tightly interconnected. Improving blood flow in the brain, enhancing neurotransmitter secretion, and balancing hormones are key to improving brain function.
Exercise increases blood flow to the brain, which may help reduce plaque accumulation and fight inflammation. While studies on animals show exercise-mediated plaque reduction, the data on humans is limited, suggesting brain benefits of exercise may be independent of plaque reduction. (24)
Aerobic exercise can stimulate brain-derived neurotrophic factor (BDNF), supporting brain plasticity. (25) Additionally, aerobic exercise can trigger the runner’s high where endorphins, particularly serotonin, are released in the brain’s prefrontal and limbic regions, promoting relaxation and happiness. (26) (27)
Aerobic exercise affects the HPA axis, increasing cortisol and stress, but leads to an adaptation that promotes relaxation. Running at 70-80% of maximal heart rate boosts endocannabinoids, including anandamide, which alleviates depression, stress, and anxiety. (28) Partly that may depend on increased BCAA utilization by the muscle, which allows tryptophan to cross the blood-brain barrier, increasing serotonin and enhancing mood.
Metabolic Health
Exercise stimulates the use of fuels, whether fats or glucose. Emptying energy stores to produce energy trains one’s metabolic function. The mere activity and transport of fuels makes the body more efficient at generating energy.
Insulin resistance occurs when the body struggles to transport glucose, leading to elevated blood sugar and insulin levels, resulting in weight gain. Suboptimal lipid profile, characterized by high LDL and TC, and low HDL further increases CVD risk. Aerobic training counteracts these by improving glycemic control and lipid profile.
Numerous studies have shown different modalities of aerobic exercise, either alone or in combination with resistance training to
- improve lipid profile: increase HDL and lower LDL; reduced blood pressure aiding in CVD prevention (29) (30) (31) (32) *HIIT is superior
- increase glucose disposal as the muscle takes and absorbs more glucose (32) (33)
- reduce blood sugar levels, HbA1c levels, and improve fitness in people with T2D (34) *HIIT is superior
- improve blood glucose control in T2D, contributing to weight loss and improved insulin sensitivity (35)
Overall, both high and low intensity exercise can facilitate the use, transport, and utilization of glucose which leads to numerous beneficial effects on metabolic markers.
Is steady state cardio bad for fat loss?
No, steady-state cardio is effective for fat loss. However, it works best when paired with a balanced diet and strength training. It’s less calorie-intensive than HIIT but improves fat metabolism over time. Another great way to tip the scale to net energy loss is increasing NEAT activity, the non-exercise type of activity that accumulates calories-burned to a significant amount in the long-run.
What’s a good heart rate for steady state cardio?
Aim for 50–70% of your maximum heart rate (HRmax). A basic formula to use is: 220 – age to estimate HRmax. For example, a 30-year-old would target 95–133 BPM. However, it’s more optimal to do a HRmax test and use a heart rate tracking monitor to train in the correct range.
What is LISS cardio good for?
LISS improves fat oxidation, builds endurance, supports recovery, reduces stress, and is accessible for all fitness levels. It’s a versatile method for overall cardiovascular and metabolic health.
What does LISS do to the body?
It stimulates the lungs and heart to work harder to transport oxygen and fuels more effectively. Such adaptation improves energy creation, thus enhancing performance in events that last longer. This further improves resting heart rate, parasympathetic activity, and HRV, important metrics for stress reduction and well-being.
Adaptations to Steady State Cardio
LISS training is a fundamental cardiovascular exercise that drives various physiological adaptations that support heart function. The body adapts to handle the demand of aerobic exercise, by increasing RBC count, increasing heart capacity, and mitochondria function. These adaptations lead to improvements in metabolic function, energy levels, and stamina.
Enhanced Mitochondrial Function
LISS training can stimulate the creation of new mitochondria, the powerhouse of the cell, and support their function. With more mitochondria and improved efficiency, muscles can sustain activity longer, using oxygen effectively to generate energy.
Increased Fat Oxidation
By operating at 60–75% HRmax, LISS intensity stimulates a process of oxidative phosphorylation, burning fat in the process. Over time, this reduces reliance on glucose and glycogen during exercise, promoting sustainable energy that lasts for longer, particularly during endurance races.
Strengthened Aerobic Base
Steady-state training strengthens the heart, increasing its ability to pump more blood with each beat, increasing stroke volume. This enhances oxygen transport and usage across the body. The resulting higher red blood cell count boosts endurance and lays the groundwork for healthier function and advanced athletic performance.
Lower Resting Heart Rate
Consistent LISS improves parasympathetic nervous system activity, which leads to a lower resting heart rate (RHR). A lower RHR reflects an efficient cardiovascular system that requires less effort to circulate blood. In the long-run, lower RHR contributes to heart health by reducing the strain on the cardiovascular system.
Improved Insulin Sensitivity
Although low-intensity exercise prefers burning fat for fuel, the transition is never smooth, the body will likely burn glucose at some point during the workout. LISS trains the muscles to uptake glucose which lowers blood sugar levels, potentially improving insulin sensitivity. Such metabolic improvements also enhance fat oxidation, making the body more adaptable in switching between fuel sources for energy.
Enhanced Blood Flow and Circulation
As an adaptation to LISS exercise, the cardiorespiratory system enriches. LISS encourages capillary growth and improves endothelial function, facilitating better blood flow to active muscles. This not only supports endurance but also aids recovery by delivering nutrients and oxygen efficiently.
Reduced Stress Levels
Steady-state cardio activates the parasympathetic nervous system, reducing cortisol levels and promoting a calming effect on the body. Its rhythmic and steady pace often helps in managing mental stress and increasing endorphins, contributing to long-term psychological resilience.
