How Low Intensity Workouts Aid In Fat Loss
High Intensity Interval Training has often been touted as the be all and end all of fitness and weight loss training. Even though HIIT has its own benefits, one cannot overlook the effectiveness of Low Intensity Steady State workout, also known as LISS.
Back to back HIIT sessions can leave you drained and demotivated. However, LISS is low impact and more enjoyable. It may lack the intensity of HIIT, but it is necessary to integrate it into your workout program.
Anyone who has researched on quickest way to lose weight is no stranger to HIIT and how effective it can be. Fast paced bursts of exercise with short resting period is believed to be the key component that helps you lose weight and shed those pesky kilos. HIIT is effective because it can burn far more calories per session as compared to LISS. Since it also demands greater recovery time, it helps you burn more calories even when you are resting. A standard 30-45 minutes run on the treadmill may not get you the same results as 20-30 minutes if HIIT activity can. Experts reveal that within 2 weeks of regular HIIT training, you will be able to improve your aerobic capacity significantly.
With such an impressive record, why should one even consider Low Impact Steady State exercising routine? Is high-intensity not giving better results? At the face of it, latter is clearly more impressive, but integrating some steady state cardio into your regular high-intensity workout can get you the best of both worlds.
Here are some of the benefits of LISS and the reason why it should be a part of your regular workout.
If you are someone who trains hard consistently, then you may have overlooked an important aspect of exercising – recovery. Many people believe that the benefits of exercising stop as soon as they leave the gym. However, that is not the case. Needless to say that interval training allows you to have a full body cardio workout in far less time, but it also tires your body to a great extent. Just think of it this way, the high intensity workout throughout the week coupled with bodyweight and strength training exercises will not speed up your recovery. In fact, you might actually end up impeding the whole process.
If you are already working too hard, you will not have much left to finish the workout. As a result, you will only end up taxing yourself more, affecting the recovery process and making it harder for you to recuperate.
To avoid this situation, it is important to note that moderation is the key. Strength training with HIIT every week is enough to sap you of all your energy. In this case, you can improve your recovery period by weaving steady state cardio training in your schedule. Start with low intensity workouts to enhance the blood flow to your impaired tissues that will eventually boost your recovery period.
Retain your muscle mass
If poor recovery is bad, poor nutrition is worse! When you work out hard, your body burns glycogen that can leave you extremely hungry after your workout. If you do not match your high intensity workout with proper diet, you risk losing muscle mass that can do more damage than good. This is why it is important to introduce moderate intensity LISS workout in your routine so that it doesn’t take a toll on your body after HIIT. This can make dieting easier and also increase the number of calories you burn, without exhausting your body.
You continue to burn calories
For someone who has a sedentary lifestyle, going from 0 to 100 is almost impossible. You need to train your body gradually to get used to the exercising routine and slowly go from inactive to moderately active. Adding some form of daily cardio in your workout schedule is not only wise but also important. Just walking every day for 30-minutes consistently will be far more effective than high intensity workout that you skip more than you keep up. Since effectiveness of LISS depends on consistency, you will find it relatively easier to maintain the routine and will be able to see the results that will keep you motivated.
It is ok to take your time
While LISS may not be as quick as HIIT in showing you results or helping you drop those calories, it is still good enough when it comes to burning calories. When you steadily burn a certain number of calories, they will add up and be visible in the change you have been hoping to see. You can burn up to 300 calories by jogging for 30 minutes. Imagine if you were to do this for 5-6 days a week?
Build your stamina
Apart from weight loss benefits, steady state fitness is great for improving your aerobic fitness and enhancing your stamina. It will also build your cardiovascular endurance over a period of time. The benefits of steady-state cardio may not be visible in your daily life per se, but they do show when you go for weekend outdoor activities such as cycling, hiking, swimming etc. You will not only be able to participate in these activities, but enjoy it too!
You will likely to stay motivated
Sometimes the success of a fitness plan relies on a simple fact, whether or not you will stick with it. Even though interval training is certainly a more superior form of cardio for weight loss and overall fitness, you cannot overlook the importance of LISS in helping you stay consistent with your routine. What good is a workout that you dread doing?
LISS can only be effective if you enjoy the overall process of exercising and mentally prepared to follow a healthy lifestyle. The more you look forward to your low impact sweat sessions, the likelier you are to stick with it. This is where steady state workouts take the cake. This isn’t to say that you cannot enjoy your high intensity workouts and interval trainings. The key is to find a balance between the two.