Embracing Low-Intensity Steady State (LISS) Training at Home
Low-intensity steady-state (LISS) training is an adaptable exercise approach suitable for individuals of all fitness levels, offering convenience without limitations in location or expertise. The “low-intensity” aspect implies that it’s gentle on the body, while “steady-state” denotes a consistent pace maintained over an extended period.
In contrast to high-intensity interval training (HIIT), LISS involves exercising at a moderate level, elevating your heart rate to approximately 60-65% of your maximum heart rate and sustaining this pace for 30 minutes to an hour.
Five LISS Home Workout Exercises
Due to its flexibility, LISS exercises can effortlessly be incorporated into your home routine. Let’s delve into five LISS home workout exercises:
Stairs
Ascending and descending stairs effectively boost blood circulation, warm up muscles, and engage glutes and hamstrings. If a gym isn’t accessible, simply utilize your house or apartment building stairs for this workout.
Walking
A superb LISS exercise requiring no equipment—take a 30 to 60-minute stroll outdoors. For controlled and consistent pacing, consider a treadmill at home.
Cross Trainer
The cross trainer or elliptical machine, a valuable home gym equipment, mimics treadmill effects while reducing impact. This makes it ideal for individuals needing low-impact LISS training, especially during recovery from an injury.
Cycling
Capitalizing on the popularity of cycling for transportation, utilize your bike for fitness. Alternatively, opt for a stationary exercise bike for indoor cycling while catching up on TV shows.
Aerobic Circuit
For variation and sustained motivation, design an aerobic circuit. This adaptable routine can be tailored to available equipment or conducted without any. It involves a sequence of slow and steady exercises like marching on the spot, squats, and overhead reaches, totaling up to an hour.
Hence, these five easy-to-follow LISS exercises cater to various fitness levels, promising a rewarding workout, whether with or without equipment.
About the Author
Sofia Alves, a fitness enthusiast passionate about running, strives to inspire and support others in embracing healthy lifestyles. Her continuous quest for knowledge and dedication to ongoing education define her commitment to fitness. According to Sofia, the only regrettable workout is the one never attempted.
