Whats the Difference Between LISS and HIIT Workouts
HIIT high-intensity interval training has been the most buzzed-about sweat method for a while, but there's a new approach gaining momentum LISS, or low-intensity, steady-state cardio. OK, it's not really new hello, elliptical!. So why the sudden spotlight?, "People are burned out they're fed up with always pushing to their limits," explains Joe Holder, a Nike running and training coach and a performance training at S10 in New York City. "LISS is a less intense alternative that allows you to decompress while offering full health perks.", You don't need to pick one or the other, adds Anna Victoria, a certified NASM trainer and creator of the Fit Body Guide regimen "It's about alternating between the two and taking advantage of the fat-burn benefits of all heart-rate training zones," she says. Here's the essential info on both practices, LISS, What it is Cardio performed at a low to moderate intensity50 to 65 percent of your max heart ratefor a minimum of 45 minutes. Think jogging, swimming, biking to work, or going for a brisk walk. Benefits The relaxed pace of this training method is easier on the joints, helps lower your resting heart rate, and is a great stepping stone for those looking to increase their intensity. The downsides Not only is it time-consuming, but as your body adapts, you'll have to up your exercise time to continue to see changes. And it won't boost your muscle mass or strength. Burn potential A 150-pound woman can expect to crush about 350 calories in 45 minutes. HIIT, What it is A cardio interval technique in which you alternate 20- to 30-second bursts of all-out intense effort 80 to 90 percent of max heart rate with recovery periods. Benefits You don't have to spend massive amounts of time getting sweaty, and you'll rev your ticker, recruit more muscles, and burn calories even after you've stopped. The downsides You can't really reap the benefits of HIIT without an aerobic base. Translation You still need to get your LISS on. And it may not be safe if you're unfit. Burn potential A 150-pound woman can torch roughly 190 calories in 20 minutes.