Liss cardio reddit. HIIT cardio on a (stationary) bike works for me.

Liss cardio reddit I usually run 4 miles a day (34 mins). Limiting cardio just means don’t go super excessive, don’t time it too closely to weight lifting if you can, definitely don’t do it right before lifting, and eat more if your goal is put on muscle. But you don't have any of these issues going on so I don't see a problem. I'd like to add some HIIT in lieu of the jogs plus strength training for more efficient calorie burning at rest and the after burn. I'm in a similar boat. So far, quite slow progress, but progress nonetheless. Running was what taught me to deal with depression. The better your aerobic system is, the more in contributes to your overall energy production. If you are working out 5 days a week you have a good bit of recovery in there (2 days). Interval training, HIIT, thats all good, its bearable and I do it at rugby anyways. I’ve had good but slooow results in the past with lifting for weight loss but this time I’ve been going with long walks, yoga for flexibility and now running and I’ve lost weight faster than ever before and feel really good for improving my cardio health and getting bendy. Calorie deficit to help you lose body fat. Coupled with good diet, I've made insane progress in about two months. The best way to do that is to do three (preferably four) days of 30 minutes of jogging/biking/etc at an easy pace where you don't exceed 75% of your max heart rate. There will be some shorts stairs, but I can't guarantee their steadiness. I do bike Riding everyday for around a hour and I do dumbbells workouts at home, Monday, Wednesday, Friday from a website for around 30 minutes. It is particularly beneficial for those new fasted cardio is equally as efficient as any other cardio, as is liss. In a related note, I bike trails 3-4 times a week with a few of those days containing 10-15 minutes of higher intensity cardio, then I fill the rest of the 45-90 minutes in with LISS. But that’s because I’ve already lost 20-25 lbs. Great comment, well said. try it 2-3 times a week an adjust accordingly. He states not to do rowing machines, and if you do the elliptical to add on 80 calories since that is typically what they underestimate by. HIIT cardio is much more likely to increase cardiac ejection velocity (force of flow). If you must do them on the same day, separate them as much as possible (i. Sorry. When cardio is added it should mostly be in the form of low intensity steady state cardio. "cardio") and anaerobic (e. Don't mix, keep them separate, and use cardio sparingly on a diet or if your primary goal is strength and muscle gain. I've been thinking of LISS 2-3 times a week after my training. It’s an approachable way to get your heart rate up without going all-out, perfect for those who want to enjoy their workout while still reaping i try to go on a ~5k run at least once a week and also regularly walk my dog through our very hilly neighborhood. You can get about 100-200 calories from 30 mins of LISS. But Posted by u/coatesybrah - 3 votes and 5 comments In most cases you'll still burn more calories in 45mins to an hour of regular LISS cardio than 15-20mins of poorly executed HIIT. 50 calories in 15 minutes of HIIT is pretty low. I am a little confused considering when I consulted with him, he had me doing 45 min LISS on rest days. The "fasted" part increases short term fat loss but decreases long term fat loss, so it evens out - some people just prefer doing cardio fasted or fasting as a tool for caloric management. I do cardio first (because if I do strength first, I have a high likelihood of skipping cardio). I played a game yesterday and realized how terrible my aerobic stamina has gotten. EAT MORE FOOD AND READ THE RULES AND SIDEBAR BEFORE YOU POST! Basically, what the title says. Any advice on advantages and disadvantages of fasted vs normal cardio and if LISS, MISS, or HIIT is the most optimal. what would be the driving force to result in different body composition? I picked up a Concept2 rower in 2020 (already had a garage gym with weights). I do HIIT occasionally and I don’t do that fasted because I feel so much better if I have something in the body to burn. Do a long warm up 15-20 minutes low intensity then train for however long between those heart rates. Cardio intensity should be measured by heart rate. I'm looking to REDUCE the long jogs because it takes too long for just LISS cardio. e. Also jump rope is great for coordination but it is a skill, if you’re trying to be consistent with cardio specifically to maintain a deficit day in and day out, LISS (low intensity steady-state, aka put simply, walking preferably on an incline) is better for consistency. Zone 2 (think about 7kph walking pace) cardio which is somewhere around 50-65% max heart rate although good for heart health , fat loss & cardiovascular fitness doesn't really do jack shit for vo2 max , if you want to train your vo2 max you gotta do specific training for it eg zone 4 cardio. But how I get around the urge to go. 15F SW:90. Long LISS with heavy weight is just asking for joint issues and I am guilty of trying it myself so I always give word of caution. Basically, they're called "junk miles". Personally, I would always be working on aerobic capacity as it helps more in everyday life. This is interesting. burn less fat now and more later sounds the same to me. A generic LISS cardio may only be around 20%. 8 167cm So I tried doing cardio from the first day of my WL journey but being obese and inactive my whole life and choosing shitty exercises out of Pinterest boards,you can guess I couldn't even do 10 minutes without feeling like my lungs are going to come out of my mouth. ‘Low Intensity Steady State’ training? Also known as LISS cardio, the low-intensity training includes workouts such as walking, hiking or cycling. 5'9 190lbs @ 15-16% bf Best recent lifts (all in kg) Squat 190x1 and 145x10 Deadlift 190x6 Bench 120x5 OHP 75x5 I don't totally neglect cardio. And then I sometimes do add-ons of other channels for 15-20 min cardio sets. 80% low-moderate LISS, 20% "workout" stuff (intervals, springs, etc). I like to mix my cardio up, so I vary between treadmill, elliptical, bike, row, and stairs. ) People will spontaneously select an intensity corresponding to 40-50% of maximal aerobic capacity (50-70% of maximum target hear rate), which research shows has positive effects outsized beyond just caloric burn. How do you guys add cardio/conditioning to SL 5x5 or other strength programs? I would prefer LISS, but HIIT works as well. My LISS cardio is 3. 1hr LISS in Morning -> Eat -> Rest 1h -> Gym -> 5min Sauna I've recently added some longer duration steady state cardio to my routine in place of some HIIT sessions. go to 15-30minutes and see how you hold up. LISS post work-out (low intensity, steady state cardio) can be an excellent idea. LISS cardio develops different adaptations in the heart than HIIT cardio does. I also don’t have a treadmill or any gym equipment to use. Doing cardio on your off days will not give your legs as much time to recover between workouts as not doing cardio would. If you’re weight training as well, you could lift 3x a week and do cardio 2-3x a week. Since you're in it for the fat burning just do the LISS. 5-1 mile runs at the end of my workouts along with 5 minutes of stair stepper after leg day and 3miles on my off day. Doing cardio while in a surplus will not cause you to lose body fat. But you should not feel like you're dying or gasping for air. Nov 19, 2024 · LISS cardio is low-intensity steady-state cardio exercise. If you are only doing armwrestling training, and not going balls to the wall with it, you're probably fine but you have a finite overall recovery and hypertrophy capacity (albeit that threshold is higher than most people need). When that alone stops yielding cardio performance gains an athlete would add some HIIT once every 1-2 weeks. If it's a training day the. How much cardio is actually needed to get a low resting heart rate? Like sub 50bpm. 135 versus 170 matters less than doing 1 hour of no-bullshit cardio. Im skinny fat right now 6'2" 215lbs around 30%bf (est). I see a lot of posts about how Martin does not recommend cardio. even 350lb malan does lots of LISS cardio. This is where you should start your experiment. ” If you like cardio, do it, but it shouldn’t be the main tool for fat loss, and isn’t really even necessary. It's easy on the knees, it's effective, and it's over quickly. Cardio has its place, but shouldn’t be thrown in randomly. During each session, no music, no distractions. Strength is strength. I'm on a tight schedule where i have to work out 4 days in a row and i want to start doing more cardio. Just pay attention to the aesthetics, progress, how you feel, and adjust accordingly within the LG protocol; these are the only LG "laws" that must be adhered to Once you feel like you’ve improved your cardio a good bit and can do your cardio for like 20-30 minutes at moderate intensity like 60-70%, then you can do HIIT and go for like the on/off 90-100% intensity bouts/20-30% intensity bouts. You CAN slowly add cardio (5,000-10,000stepsx2-4week) like LISS (walking or incline walking) without it greatly effecting your weightlifting. Also, this type of training will minimize muscl You burn calories after any exercise is finished - weights, HIIT, LISS. g. So I was pointing out that, while complimentary, HIIT and LISS train totally different energy systems in the body, and will have very different results. It sucks ass and is hard, especially when in ketosis but man have I done a better job of keeping muscle on using HIIT. However, both stationary and running bicycles are not at My watch thinks I'm dying when I'm doing fairly routine workouts for a Powerlifting athlete (heavy lifting with a bit of LISS cardio). Are there any cardio exercises/workouts that can substitute a run like this? Edit: Also keep in mind that most studies that compare HIIT and LISS are comparing calories burned. Chances are good that your weight lifting will be less impacted by doing LISS for cardio than HIIT. LISS should be completed in lower end of the aerobic heart rate zone. just hard enough you can't sing, but easy enough you'd be able to have a conversation. I ran track and xc as well and you're times are similar to mine. See full list on healthline. It never hurts to have a bigger gas tank. Interesting stuff really. After reading this article, I was thinking of doing 20-30 minutes of LISS cardio on a treadmill. Basically you listen to your body. Food consumed is going to be the easiest (heh) variable to manipulate when it comes to creating a calorie deficit. Risk factors. 30 minutes of LISS after weight lifting seems to be the standard and you may add 1 or 2 of HITT per week as well. To tie this to your question about recomping. LISS for Fat Loss: LISS, while less intense, also contributes to fat loss by utilizing fat as the primary energy source during prolonged activities. For example, I’ve been taught that 15 minutes of light cardio post workout can actually be beneficial for gains. My plan is basically this, at the end of my workouts I'll do 15 minutes of cardio, either: Stationary bike (4 minutes paced, 1 minute all out, repeat). Depending on how I feel and what kind of lifts I do that day or the day before, I try to do 3 to 4 cardio sessions for 30-40min. For me, too much pure strength gets monotonous as well. Reply As long as you can eat enough and you manage to recover from it, you can do as much as you like. Nov 15, 2024 · The Benefits of LISS Cardio. And this is where I have a problem, it just seems too easy. LISS is cardio that puts your heart rate at 50 - 65 % of max heart rate. Pro bodybuilders have been cutting with long jogs for years and many do it with HIIT. Hey all, question for you. It involves slower aerobic activities like walking, jogging, or cycling at a comfortable pace for an extended period of time. Invest in a heart rate monitor. i'm a -105 lifter so i lel when i hear people who weigh less than 200 lbs complaining about cardio. With this cut, I am cutting out all high-intensity cardio except 1-2 short sprint workouts a week. I usually stick to about 1-2 intense cardio workouts a week and 5 days of weight trainings. Cardio after weights because weights will use up stored glycogen in the liver as energy and once used up the body will switch to burning fat as an alternate source during cardio, especially LISS but i recommend HIIT If I want to build stamina/endurance while only running for 30 mins, should I steadily increase my running pace (4 mph to 5 mph)? Or should I try HIIT? I try to lift weights 5 times a week and don’t want to interfere w/ muscle/joint recovery, but at the same time, I don’t want to get winded quickly if I play soccer. In that case forget about cardio or go even slower with it. Which means you don't have to use your more fuel-limited anaerobic systems as much. One day for rest. I'm quite to new to all this. 6 mph on 5 incline on treadmill for an hour plus. Stats: 202 lbs, 10% body fat. This helps recovery, cardio health, and metabolism. Posted by u/TinyBench2 - 6 votes and 5 comments Cardio exercise obviously has many general health benefits. And so because of that i was leaning towards liss but i've heard that muscle is more likely to be broken down during liss? But im unsure on how true that is &, if it were true, whether the muscle breakdown on liss is significant enough to care about compared to hitt. Physical job. 250 in 15 minutes of LISS is pretty high. 30 min per day. Normally, one of the crowds would be wrong according to studies, and the results would mainly be anecdotal. Adding cardio to rest day workouts. Whether cardio helps your gains or not depends on when you do it, how often, the type of cardio, and the manner in which you do it. I read your post to imply that the only differences between HIIT and LISS were the time investment and the intensity. Maximum dose of this MAF Method LISS training is a total of 5-7 hours a week. Brisk walk, stationary bike, all good things. HIIT cardio on a (stationary) bike works for me. The primary benefit of doing cardio, as I attempted to explain, is not to burn calories, but to condition your heart. Even though I could easily pull off a forty minute high-intensity cardio at the studio (80% HR for 30+ minutes at least), I lacked the endurance for a low-to-medium intensity cardio (cycling) for even 15 minutes before my body wanted to give out. You should feel like you're breathing heavier than at rest, and probably sweating a bit. Not many other exercises can give you that benefit. Also can someone show me how to making a new paragraph on here, my formatting sucks on reddit If you hate cardio above everything else you will have less discipline for dieting afterwards and be more hungry! That's when most people relapse, feast like a beast and get more weight than they have lost so far. This should be enough cardio I think since I use 1-2. Better off just walking on an incline. imo it helps with recovery and training endurance. Even if you aren't out of shape weight wise, you might find yourself struggling to do cardio. Cardio may not be advisable to do daily for physical reasons if it's high intensity, high impact (e. 5 speed for 30 minutes. So, should I be doing LISS or should I leave it out and drop cals to 1600 on rest days? Thanks Still, the interference effect is small. HIIT is good for improving conditioning, LISS is also important for improving your cardiovascular base, which seems to be what you want. The issue with interval and hiit is it has a much higher recovery burden than LISS cardio. To answer your question, it's basically whatever you see fit and whatever you want to do. Now, remember that the main process of fat loss is a caloric deficit. I do cardio 4x per week, but I can eat 4000 calories easily and I can eat 6000+ with some planning, which is when I'm doing longer bike tours or I'm running a half marathon. The leaked Martin documents state that you should do LISS cardio on rest days. I go do an hour of liss cardio every day. Notice I didn't include HIIT, because you may not be getting sufficient resistance there to get your heart to producing great power for the tens of seconds of output you need for a tough set, if all you're doing is using a I'm looking to REDUCE the long jogs because it takes too long for just LISS cardio. And let's be quite honest: if you're exploding literally all the time in grappling, you're gonna gas out whether you have good cardio or not. Just do mainly LISS with HIIT like twice a week depending on your recovery exhausting yourself out is not a good indicator of cardio. Been following the LeanGains protocol for cutting and on my rest days I want to do a bit of cardio just to stay active. Yeah that’s true, cardio can be used to to take a large surplus and make it a smaller surplus so you won’t put on as much fat. However with HIIT and LISS cardio, it seems like both are 'right'. 20min LISS for squat and deadlift days, 20min HIIT for bench and overhead press days. Wanted to ask if this was a good version of low impact cardio or if I should change it to something else. Do this: Short recovery workouts (less than 20 minutes of cardio) Light cardio such as jogging, swimming, or cycling Maintain a low intensity It’s not quite that simple. A chest strap is most accurate, but even an inexpensive wrist unit is enough to get you started. Cardio has been critical in my cut. TL;DR: To decrease fat long term, do cardio for 45-60 minutes (preferably in the morning before any meals. Body comp would be the same if the only difference between the two scenarios is walking versus LISS cardio. People of different fitness levels can benefit from LISS cardio conditioning in different ways. As for "fasted" cardio not helping, that goes largely to their definition of cardio - Which I'm guessing is based off steady state, not HIIT. I do cardio 5x/wk. I typically divide my sessions in half (30 minutes of each). What could I actually expect to have burned? I'm 6'4 240lbs for reference, and honestly I would like to burn more calories quicker and eat more food in my cut. I'm a big fan of LISS for aerobic capacity and cardiac output, but there's definitely something to be said for maintaining the ability to sustain high intensity effort and improving resistance to fatigue that comes with high intensity interval training. Keep your heart rate between 55-85% of your maximum during cardio. For the HIIT days, I do: 2min LISS warm up (50 cadence) 8min 20/10 (60 cadence) 8min 10/20 (70 cadence) 2min cool down (50 cadence) Sprints and HIIT on a bike are both better than any form of LISS cardio. Yup, I'm using a Rogue Echo for all my conditioning work. For my LISS workouts, I’m just doing an easy outdoor run with less intensity than ordinary. Endurance training can interfere with strength and muscle growth to some extent (you would still progress, just not quite as quickly as with strength training alone) but strength training does not interfere with cardio gains, and doing both together is better for fat loss. I used to pretty much LIIS only but I've found that more HIIT helps me maintain mass better. It seems like if all low intensity steady state (LISS) cardio does is "subtract" calories, then it's far easier to simply cut calories a bit more and achieve the same effect. Is cardio beneficial to your health? if so what are the benefits? can those benefits be gained from only lifting weights? Aerobic (e. Also, fat loss (first) and eventually muscle gain for aesthetics for lean mass; I'm not trying to be a bodybuilder. 3M subscribers in the bodybuilding community. I managed to greatly improve my previously poor lipids to a good range even on a proper cycle (600 test and 400 mast) LDL down, triglycerides down, HDL up by doing 30 minutes LISS cardio after each gym session, red krill oil, 10g of psyllium husk in the morning and 5g taurine in the evening, cheap and effective, of course cardio is the main thing that will move Of course if you're trying to improve your endurance cardio, then do more endurance cardio. I train 6 days a week (with Sunday off), and do cardio after lifting 5 days a week. It's possible do sprint intervals up to 3x/week (from what I've researched, 4x/week is not recommended as it's very physicall Hi! I’m doing BBG too to force myself out of my comfort zone fitness-wise (I’m a runner). Is HIIT or LISS better for fat loss? I do love cardio, it's a sort of meditation for me. Therefore your LISS zone is approximately 133 to 160. I can do that incline walk for like 3 hours and feel nothing BUT my heart rate would be up in the red zone. I didn't want to go hard on the intervals so i would prevent burnout I know its a lot of cardio for some but i don't mind it too much, the endorphins are great. I walk 500meters with edit: 225 and 315lbs , but at 50 meter intervals. Don't need much cardio yet, let the diet work. You can do any type of cardio where you can keep up that kind of effort. If you really want to improve your endurance/stamina, then building a cardio base is the way to start. Ideally, individuals will have a baseline level of cardiovascular fitness. Cardio also helps reduce the risk of cardiovascular disease, helping you live better, live longer. Some people just lift weights and eat healthy, but find they can't even run/bike(on resistance) a mile without stopping. Unfortunately, I will be going somewhere without a lot of open space, no where to run or even do sprints. I like it. It doesn't matter in a deficit as long as you're not training for a sport. I fucking hard LISS cardio. But I focus much more on strength than cardio. LISS days are moderate cardio. burpees, kettlebells, jump rope, box jumps, pull ups, push ups, air squats. Strength Retention LISS can help with your aerobic capacity. any cardio training is gonna roughly follow the 80 20 rule. a. doesn't really matter as long as your HR is within the intervall I gave you. Hey, I'm a little confused on what i should do for my Cardio. But the idea that eating at say a 800 calorie surplus then burning 500 off via cardio is better for muscle building than just eating at a 300 calorie surplus isn’t true. However, if you are determined to cut I would start off with a 300-500 calorie deficit and the LISS cardio I recommended. I do 30-60min of LISS fasted cardio in the mornings before work, and then do my weight training and maybe some other activities like bike riding in the evening. And it’s packed full of rewards that you’ll not want to be missing out on. Cardio plateaus fast. Do one of them just work as efficiently as the other? My conclusion thus far has been: do LISS if you like it, do HIIT if you like it. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition… It's only stupid if you're trying to get better at lifting with your legs. LISS cardio has the potential to increase cardiac stroke volume (capacity of flow). It's fine to start cardio very easy if you're a beginner or not very physically fit. so I had to reduce the size of my calorie deficit. I train doubles, so I do MISS on the ellipitcal for 20 minutes every weekday morning at 6am, then train at 5pm for 40min-1hr, followed by another 10 minutes MISS cardio. Plus HIIT training generally depletes glycogen stores first where studies seem that more fat gets pulled during LISS cardio for energy expenditure. 24 votes, 10 comments. Btw, morning cardio has not been proven to be more effective than cardio at any other time. LeanGains is a specific program based on Martin Berkhan's methodology of lifting heavy weights reverse pyramid style, focusing on protein as the main macro-nutrient, and intermittent fasting (IF). My other concern with HIIT is that it's not very sustainable. It's not a lot but it can help with a deficit. I’d advise listening to the Stronger by Science podcast about it, Cardio for Health and Weight Management. Specifically for natural bodybuilding when you need the workout intensity to be high to stimulate maximal hypertrophy, having baseline level of cardio fitness is necessary imo. HIIT would be inbetween. LISS is great for conditioning and imo you should do LISS first before even attempting HIIT. For LISS I target average 50 cadence. 98-128 bpm. Keyword is "almost", I'm obviously not drawing direct comparisons. LISS won't "deteriorate your muscles" -- it's just that some people are just not eating enough when doing cardio. 5 minutes rests for all lifts and usually supersetting enough that I am getting some cardio work in as well. Data HIIT also has huge benefits, but more isn't better--the balance seems to be that of your cardio work, 15 - 20% should be HIIT and the rest LISS. Cheers! 574 votes, 66 comments. You're 23 which means any cardio activity which keeps your HR at appx. So do 4 sessions of 1hr LISS per week. Looking at HIIT links on Google, this was on of the articles that came up, and says you end up burning more calories with LISS even taking into the account the after effects of HIIT. If calorie & macro intake is the same, calories burned is the same, lifting program is the same, sleep schedule is the same, etc. Research suggests that HIIT can reduce body fat more effectively than steady-state cardio, especially visceral fat, which is linked to many health risks. The other main reason would be that a lot of people don't like cardio and so trying to do it every day is a setup for failure, psychologically. By no means am I an expert but relaying what I was told…As my trainer says, weights first and LISS cardio second (I walk on the treadmill after weights for 15-30min on a decent incline to keep my heart rate juuust below a cardio state and in a fat burning state around 125-145 beats per minute for me) Strength training (such as lifting) will keep burning calories LISS is 'low intensity steady state' cardio which is why the numbers being bounced around are much lower than what you'd expect to see for sprints. Try to do cardio on days when you don’t lift. My cals were set at 2400 training and 2000 non training. Aerobic (steady state cardio) is much more important than you probably think it is. Don’t worry about it unless you do large amounts of intense cardio right before, during, or after your strength workouts. Lifting) exercise are both "good for your health", but yield very different adaptions to your body. However, when you get there do HIIT and LISS. Thoughts and recommendations? As Andy Morgan points out: “If physique change is your priority then strength training and diet should be your primary focus. You're over thinking your cardio. true. This is the same as what I’ve been doing lately. The difference is how much. Should I focus on LISS 461K subscribers in the gainit community. Each type of exercise carries some risk of injury. Zone 2 cardio aids the endurance athlete by adding volume (time, miles, etc) at a level that triggers cardio endurance improvement with low recovery needs. There's no reason to do LISS cardio that lasts fewer than 30 minutes. Articles like this one from u/gnuckols usually say to stay around 120-130bpm for LISS but I find this feels like I'm almost doing nothing. I come from a cardio background and although I want to have decent numbers in powerlifting, I never wanted my cardio to suffer too much. And your numbers sound off. Resistance training initiates lipolysis (puts fat into the blood) but fails to utilise it due to resistance training's anaerobic nature (it uses carbohydrates as fuel instead). For my LISS cardio, I’m gonna do an incline walk on the treadmill for 30 minutes. Walking is great exercise. Plyometrics are great but they will make you hungry. To boil it down: do LISS to sustain LONG workout sessions, and do HIGHER INTENSITY cardio to power through TOUGH sets. com Jan 30, 2024 · LISS cardio stands for low-intensity steady-state cardio. Now just because I say low intensity doesn't mean you're not working or sweating. k. Obese and overweight people really shouldn't do anything else than LISS. I don’t mean you stop getting better at it, I mean it starts getting hard to get your heart rate up. It doesn't really matter. HIIT workouts are absolutely grueling and typically are used by athletes as part of a larger training program and HIIT will be used more or less based on As an ultra-runner, let me give you my 100% subjective opinion. If you're interested in burning fat, the only thing that really matters is just spending the time doing the cardio. I’m weight training full body 3x a week. Burn more fat now and less later vs. But HIIT is superior for metabolic clearance and perfusion. From everything I've read online, runs shorter than 30 minutes don't even give you the physiological adaptations like improving mitochondria density, stronger capillaries, etc. Find your plateau, and do that pace for 15 minutes to warm up before you lift. Cardio is cardio. But, if you want the benefits of cardio, you have to pick up the pace beyond merely walking. I’ve been doing incline walks on a treadmill, 15 incline at 2. I've reached my weight goal but not my body fat percentage goal (I had a lot to start with). Jan 11, 2024 · You’re likely well-versed in HIIT, but how much do you know about LISS, a. You say you've been working out 3-6x/wk, let's call it 4x for convenience. I'd recommend starting C25k. running), or long duration. Here is a link to a meta-analysis comparing strength, endurance and concurrent training. What is a good indicator of cardio? I always thought that if you had to breath a lot, feel exhausted, had a racing heart, then you know you had a good cardio session. Your warm up is absolutely fine for pre lifting but it's too short and middling intensity to make much difference to cardio fitness. so not only would I say to prefer LISS, you don't even need to work too hard. LISS and daily steps are not the same metric. Building cardiovascular endurance is all about keeping your heart rate above a threshold and maintaining for sustained periods. For "move more", we I recommend strength work (3-5 sets of 5-8 reps of an exercise/weight that is difficult to complete) around these parts because I've found it 60 minutes of strength work burns about the same amount of calories as 20 minutes of HIIT OR 60 minutes of LISS cardio, but you get the benefit of strength and hypertrophy. I've been repeating her stuff from her YouTube, like LISS and light-weight cardio. On a scale of 1 to 10, where 10 is max effort, this should feel like a 3 or 4. You certainly don't need to, though. cardio in AM, weights Recently I have been doing . Gym 5-6 times a week. Being outside rather than in a gym is the way to go, and I always have a podcast on the go. Thanks Doing cardiovascular exercises like running and cycling can help you control cholesterol levels as well as blood pressure. 4kg GW:65kg CW:74. Both are effective at doing this in different ways and you should do both HIIT and LISS for the most cardio benefits. But a bike might be cheaper if you’re just looking for some SS cardio to help keep down BF and improve cardio vascular health. The countless articles and opinions endorsing low and slow vs fast and intense cardio are just sensationalism. However, when I'm not lifting, I play ultimate Frisbee, a very cardio-intense sport. What I can tell you is what we are taught in pharmacy school to help people manage their BP with cardio, and that is that LISS cardio is king. My buddy was telling me he has read up on the benefits of fasted low intensity cardio. What is the least amount of running you can do to maintain/modestly improve LISS cardio? So I am nearing completion of C25K, and while I enjoy running long distance both for the health/fitness benefits and because it's just nice, I want to put cardio efforts towards other things (such as sprinting or just martial arts training). How should I schedule this with gym? I understand Mitochondrial biogenesis pathway from cardio interfere with muscle building MTOR pathway. But if you're looking to increase that VO2 max, HIIT is the way to go. I’m only doing LISS cardio 1-2x a week. 3) Add 20 minutes of LISS cardio on non-lifting days. I'm hoping that with less stress on my body, I'll have success with lowered calories. it's 30 min at a specific HR range. Both, together, work to improve overall health & performance. A good weight session may burn 50% more after. LISS zone is approximately (50% to 70% HRR) + HRrest. I bike and run at medium to high intensity for 25-45 minute sessions 6 times a week (5 of which after lifting). You basically bring your lungs, heart, and muscles up to 100%+ in an instant. Losing fat and maintaining muscle isn't rocket surgery. Ultimately though, cardio is more for building aerobic fitness. I have a sedentary job, so the extra cardiovascular work would be welcomed. For exactly what you said, you recover better between sets so you can maintain a higher intensity and get the same volume in a shorter time period, thereby m 45 votes, 193 comments. 45 minutes on weekdays and 60 minutes on weekends. Just started doing LISS cardio for general health and to lean up a little. Cardio burns calories, whereas to build muscle you must maintain a caloric surplus -- so if your cardio is offsetting your surplus, you're no longer in a surplus and must eat more to compensate. Yea cardarine is amazing I used it on my “pet raccoon” and he’s doing cardio without getting sore and it feels like u have a 3rd lung, right now I’m doing 30-45min cardio sessions 5 days a week but eventually ima aim for an hour everyday I'm personally getting rather tired by all this "SS/LISS cardio is pointless, just do HIIT" mentality. However, when the weather doesn’t hold up, I can’t run outside. That being said, your heart is a muscle too and cardio is important for heart health. 195 bpm for sprints at 24 is certainly not unusual. If you want to improve in this particular area of fitness, you may need a few LISS workouts a week (e. Leangainers, what's your favorite way to do LISS cardio on a cut? For me, if weather allows, I prefer trail walking/hiking in my local park over the treadmill at the gym, although when I do treadmill I am able to read something which helps pass the time nicely. I agree the cardio has been lacking on the app. “If you’re new to exercise, LISS cardio can be an effective way to start your fitness journey,” Thieme says, explaining that it can help ease you into exercise without putting you at risk of overtraining, which can delay your progress. I exercise 3 days per week and would ideally perform this cardio 3-4 times per week with the goal of slowly increasing it to the 60-minute mark. Basically, you need to have at least a little LISS-cardio in order to get the maximum benefit from explosive-sprinty-cardio. Always do some form of cardio though, as it has many benefits. Essentially that HIIT and LISS accomplish the same thing different ways. A lot of people suggest doing cardio on the same days you lift and leaving rest for rest. Cardio will help you lean out, but when I want to go from ~13%bf to under 10% I just eat less. Yes, HIIT is very good at doing certain things. If we're talking about cardio at the gym, besides the treadmill, I also love the stairmaster. 30 mins to begin with) and maybe one or two higher intensity cardio workouts. You can also increase aerobic capacity with tempoed intervals if you find LISS boring. Once you finish, you can start incorporating HIIT for a much greater effect. There is a reason so many pro athletes do a lot of "easy" miles, whether it be running/swimming/cycling, etc. it's just fine. Stairmaster (increasing speed until the end ever 3 minutes). There are people saying that LISS is better for fat loss, others say HIIT is superior. Well, a 15 minute run won't do shit, to be honest. But the idea of going out for an hour long jog is death to me. For all you downvoting fucktards: Perhaps even more interesting was that further analysis of the literature on cardio demonstrated that not only was short duration, high intensity cardio better for strength and hypertrophy, it was also superior for fat loss Source Started with 30 mins, moved to 45 mins of cardio, then to about an hour of LISS cardio 2 times a week and intervals another 2 times. Combine all of them into a circuit and perform at high intensity and you'll burn fat while also increasing your muscular endurance, which in turn will help with your ability to stay under the bar. But it isn't the ultimate end-all be-all solution to cardio. If you're doing steady state it doesn't matter much because Cortisol is still gonna cause liver dumps which activates the insulin, which just takes that glucose and sticks it right back into your fat store. I’m addicted to cardio because it makes me feel sooooo good. Much like you'd scale training back when restricting calories at a more significant rate, you might want to cycle your cardio approach as your 'goals' go, too. Dec 22, 2023 · LISS Cardio, or Low-Intensity Steady-State Cardio, is the more mellow cousin in the exercise family that hinges on maintaining a consistent pace and intensity level over an extended period of time. LISS activity is usually brisk walking, easy cycling, etc. If your main goal is fat loss, then it's a good idea to do some cardio, however, don't do so much that you hinder recovery. You do it for 30 to 60 minutes at a low enough intensity that you can hold a conversation mid-workout. Plus LISS cardio doesn’t raise cortisol like HIIT training will which can negatively impact fat loss. In fact, I've dropped any weighted walking and just do 3-5 miles of LISS and then pull and push a sled with weight. . I always get my best results when I'm pairing cardio and strength training. Sprints are the best type of cardio for any scenario other than endurance training (marathon, triathlon, etc). sure. I'm a pretty active guy. I run a few times a week to keep up cardio and leg condition. The human factor side of things (body position / seat ergonomics) may be limiting & it may not be comfortable for protracted periods of time, but I use our assault / airdyne for 45-75 minute LISS sessions maybe once or twice a week, and it's just fine for that goal. The LISS uses what has been previously released. If you're adding 2-3 sessions of HIIT to your 3 sessions of weights, it is almost comparable to adding 2-3 days of weights. But if the cardio helps to mobilize a higher percentage of fat for fuel than simply cutting calories would, then there would be a benefit. Hour at the end (can easily make that a half hour if it's a long session) If it's an off day then always just an hour on the treadmil. I never do cardio 45-75mins of LISS (slow jog, 120-140bpm) has really given me great energy levels and dopamine back. When leaning out, many will utilize LISS cardio and a really minor calorie deficit to great effect. Posted by u/linusinc - 3 votes and 14 comments I've been under the impression that HIIT is better for fat loss than steady state cardio for a while. vnkcgi vdkwa tswq hdjog lumop icjtzrc mjtyc bxbu xikrz qhdr