The Top 5 Benefits of Low Intensity Steady State Exercise

In the fitness world, you hear a lot of people talking about HIIT and LISS. LISS, or Low Intensity Steady State, is a form of exercise in which the intensity is low (around 65%) and the effort is consistent.

LISS workouts often get a bum rap, but this form of exercise offers many benefits. Whether you prefer the treadmill, stationary bike or the elliptical machine, LISS workouts can help you achieve your fitness goals. Here are the top 5 benefits of low intensity steady state exercise.

1.     You’ll Burn Calories and Lose Weight

If you’re like most people, you probably lead a sedentary lifestyle. LISS, or steady-state, cardio may not be as intense or effective as HIIT (High Intensity Interval Training), but you will burn calories and lose weight.

Did you know that jogging for just 30 minutes can help you burn 300 calories? If you jog five days each week, you’ll lose two additional pounds per month.

At the end of the day, any form of exercise is beneficial, and LISS exercise will still have you burning additional calories that can lead to significant weight loss over time.


2.     You’ll Recover Faster

Sure, intense workouts are great for burning fat quickly, but overdoing it can actually impede your recovery. LISS exercise increases blood flow to your damaged muscle tissues, which can actually help you recovery faster.

Pairing low to moderate intensity exercise with days of strength training or HIIT can help you see results quickly and boost your recovery.

3.     You’ll Improve Your Cardiovascular Endurance

Any form of cardiovascular exercise will help improve your fitness level and your cardiovascular endurance. Improving your endurance will allow you to do other activities, like rowing, biking, hiking and swimming with ease.

LISS cardio workouts will also strengthen your heart muscles, helping reduce your risk of heart disease and other cardiovascular diseases.

4.     LISS Won’t Take a Toll on Your Body

Without the right nutrition and guidance, frequent intense workouts can spell trouble for your body. The harder you exercise, the more glycogen your body burns. If you’re left feeling extremely hungry after an intense workout, this is the cause. Over time, the stress on your body can cause you to lose muscle mass.

Moderate intensity exercise won’t take a toll as big of a toll on your body as intense exercise will. This makes it easier to manage your diet and increase the number of calories you burn without putting too much of a strain on your body.

5.     You’ll Stay Motivated

Many people enjoy low intensity exercise, such as walking or jogging, and hate sprinting. Finding an exercise that you enjoy is just as important – if not more important – than the intensity of it.

If you enjoy LISS exercise, you’ll be far more likely to stick to your routine and see results. If you dread your workouts each day, you might quit before you have a real chance to see any changes.

LISS exercise offers numerous benefits, and should be a part of everyone’s fitness regimen. Whether you’re trying to lose weight, build muscle or improve endurance, low intensity exercise can help you achieve your fitness goals.