Table of ContentsView AllTable of ContentsHow Is LISS Cardio Unique?Workout ExamplesHeart Rate RangeSpecial Considerations
Table of ContentsView All
View All
Table of Contents
How Is LISS Cardio Unique?
Workout Examples
Heart Rate Range
Special Considerations
Low-intensity steady state (LISS) cardio is exercise or physical activity that maintains the same, steady, low-intensity cardio pace for a period of time (at least 30 minutes).
How Is LSS Cardio Unique?
LISS cardio is a stark contrast to high-intensity interval training (HIIT), which involves alternating between short bursts of high-intensity exercise and rest.
Benefits of LISS cardio may include:
Aerobic Exercise Vs. Anaerobic Exercise
LISS Cardio Workout Examples
One of the benefits of LISS cardio is thevariety of activitiesavailable. Many don’t require extra equipment, and it can be done right at home.
Adaptations and Home Workouts
LISS cardio activities you can do at home include:
Depending on the intensity, even household activities may count as LISS cardio workouts if the activity is sustained long enough and theheart rateremains in the target range. Examples might include:
Exercise Equipment
Exercise equipment can be incorporated into LISS workouts, whether in a gym or at home. Some equipment you might want to try could include:
Machines that allow you to adjust settings such as speed, incline, and resistance can help you stay in your target heart rate zone, and target different muscle groups.
Outdoors
Outdoor LISS cardio activities include:
LISS Cardio and Heart Rate Range
LISS cardio aims to keep your heart rate steady at about 50% of your maximum heart rate for at least 30 minutes.
Before starting LISS cardio or any exercise program, talk to your healthcare provider to ensure that it is safe and appropriate for you.
Some things to remember include:
Summary
LISS cardio is an exercise program that involves low-intensity physical activity that keeps the heart rate at a steady pace (about 50% of your maximum heart rate) for at least 30 minutes.
Benefits of LISS cardio include fat-burning, endurance and stamina increases,cardiovascular healthsupport, less risk of injury, and easier recovery.
Examples of LISS activities are walking, swimming, cycling, cardio fitness equipment, and aerobics videos or classes.
Always talk to your healthcare provider beforebeginning an exercise routine.
8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Sports & Fitness Association.LISS cardio–what is it?American Sports & Fitness Association.Steady state cardio: a consistent approach.MedExpress Urgent Care.Exploring different types of cardio: HIIT vs MISS vs LISS.Andriana LM, Nurdianto AR.Tai chi exercise is better than low-intensity steady-state cardio for improving physical fitness and sleep quality in the elderly. SPORTIF. 2022;8(4):405-425. doi:10.29407/js_unpgri.v8i4.18921Foster, Carl et al. “The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity.” Journal of sports science & medicine vol. 14,4 747-55. 24 Nov. 2015National Academy of Sports Medicine.What is steady-state cardio?Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ.Aerobic vs anaerobic exercise training effects on the cardiovascular system. WJC. 2017;9(2):134. doi:10.4330/wjc.v9.i2.134St. Luke’s Health.7 low-intensity workouts that actually make a difference.
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Sports & Fitness Association.LISS cardio–what is it?American Sports & Fitness Association.Steady state cardio: a consistent approach.MedExpress Urgent Care.Exploring different types of cardio: HIIT vs MISS vs LISS.Andriana LM, Nurdianto AR.Tai chi exercise is better than low-intensity steady-state cardio for improving physical fitness and sleep quality in the elderly. SPORTIF. 2022;8(4):405-425. doi:10.29407/js_unpgri.v8i4.18921Foster, Carl et al. “The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity.” Journal of sports science & medicine vol. 14,4 747-55. 24 Nov. 2015National Academy of Sports Medicine.What is steady-state cardio?Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ.Aerobic vs anaerobic exercise training effects on the cardiovascular system. WJC. 2017;9(2):134. doi:10.4330/wjc.v9.i2.134St. Luke’s Health.7 low-intensity workouts that actually make a difference.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Sports & Fitness Association.LISS cardio–what is it?American Sports & Fitness Association.Steady state cardio: a consistent approach.MedExpress Urgent Care.Exploring different types of cardio: HIIT vs MISS vs LISS.Andriana LM, Nurdianto AR.Tai chi exercise is better than low-intensity steady-state cardio for improving physical fitness and sleep quality in the elderly. SPORTIF. 2022;8(4):405-425. doi:10.29407/js_unpgri.v8i4.18921Foster, Carl et al. “The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity.” Journal of sports science & medicine vol. 14,4 747-55. 24 Nov. 2015National Academy of Sports Medicine.What is steady-state cardio?Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ.Aerobic vs anaerobic exercise training effects on the cardiovascular system. WJC. 2017;9(2):134. doi:10.4330/wjc.v9.i2.134St. Luke’s Health.7 low-intensity workouts that actually make a difference.
American Sports & Fitness Association.LISS cardio–what is it?
American Sports & Fitness Association.Steady state cardio: a consistent approach.
MedExpress Urgent Care.Exploring different types of cardio: HIIT vs MISS vs LISS.
Andriana LM, Nurdianto AR.Tai chi exercise is better than low-intensity steady-state cardio for improving physical fitness and sleep quality in the elderly. SPORTIF. 2022;8(4):405-425. doi:10.29407/js_unpgri.v8i4.18921
Foster, Carl et al. “The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity.” Journal of sports science & medicine vol. 14,4 747-55. 24 Nov. 2015
National Academy of Sports Medicine.What is steady-state cardio?
Patel H, Alkhawam H, Madanieh R, Shah N, Kosmas CE, Vittorio TJ.Aerobic vs anaerobic exercise training effects on the cardiovascular system. WJC. 2017;9(2):134. doi:10.4330/wjc.v9.i2.134
St. Luke’s Health.7 low-intensity workouts that actually make a difference.
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
