Looking for an effective fitness routine that won’t leave you drenched in sweat or exhausted? Low-Impact Steady State (LISS) exercises may be your perfect solution. Unlike high-intensity workouts, LISS provides a more moderate approach to exercise, delivering significant health benefits while minimizing the risk of injury.
The Rise of Low-Impact Exercises
In today’s fast-paced fitness world, high-intensity interval training (HIIT) often dominates the scene. While HIIT is undeniably effective, its intense nature can sometimes leave individuals feeling drained and vulnerable to burnout. Enter LISS—Low-Intensity Steady State workouts, which focus on maintaining a steady, moderate level of exertion for longer periods, like using an elliptical machine for 30 minutes or going for a long walk.
A 2015 study confirmed that LISS can provide similar cardiovascular benefits to more intense exercises, but with less wear on your joints and muscles. So, if you’re looking for an effective, less exhausting way to get fit, LISS might be your answer.
LISS: The Ideal Exercise for Busy Summers
Summer can often be a busy time, filled with social activities and vacations. The thought of committing to an intense gym workout after a long day of outdoor adventures may not appeal to everyone. LISS comes to the rescue by offering a workout that’s not only gentle on your body but also adaptable to outdoor activities like cycling, swimming, or long walks. These activities help maintain your fitness levels without overwhelming your body or raising your heart rate too much, even in the summer heat.
Farren Morgan, a personal trainer, emphasizes that LISS exercises allow individuals to stay consistent with their fitness goals without the risk of overtraining. This makes it a perfect choice for individuals who are focused on maintaining a healthy lifestyle rather than making drastic changes during the summer months.
Long-Term Benefits of Low-Impact Exercise
While LISS may feel less intense compared to HIIT, its long-term benefits are undeniable. For starters, LISS exercises reduce the wear and tear on tendons, ligaments, and bones, lowering the risk of chronic ailments like osteoarthritis. This makes LISS an ideal choice for individuals aiming for sustainable mobility as they age.
Additionally, LISS is accessible to individuals of all fitness levels. Whether you’re a beginner, recovering from an injury, or just prefer a gentler approach, LISS helps you stay consistent with your routine without overexerting yourself.
Morgan points out that low-impact exercises can even aid in recovery, making them a great option for athletes who need to recover from intense workouts while still staying active. Regular LISS routines help improve flexibility, coordination, and balance, which are crucial for maintaining overall physical performance.
Can Shorter Workouts Still Deliver Results?
You might be wondering if shorter LISS sessions can provide the same results as longer, more intense workouts. Blairito Provan, a trainer at F45 Chelsea, suggests that 25-minute LISS workouts can indeed help improve physical performance, especially if you maintain a heart rate of 50-60% of your maximum. This slower, steady approach encourages the body to burn fat for energy rather than glycogen, which is commonly used during high-intensity training.
While LISS may take a bit longer to show results compared to HIIT, it can be just as effective, especially when paired with a balanced diet. A study published in 2014 indicated that while HIIT burns more calories in a shorter amount of time, LISS, when combined with proper nutrition, can also yield excellent results for fat loss and overall fitness.
Keep Lifting Weights for Muscle Health
Although LISS focuses on low-intensity movements, it’s still important to maintain muscle mass as part of your fitness routine. Weightlifting is key for preserving joint health and overall strength, especially as you age. Integrating controlled weightlifting into your LISS program can help you build strength without overloading your joints.
Provan suggests focusing on “time under tension” when lifting weights, which involves slowing down the negative (lowering) phase of each movement to build muscle effectively without excessive weight. This method helps you achieve the desired results while preventing burnout and injury.
A Sample Low-Impact Workout
To get started with LISS, try this low-impact workout routine, which can be performed once a week. Aim for four sets of 10 reps per exercise, with 1-2 minutes of rest in between:
- Squats – Focus on a full range of motion to engage core and lower body muscles. Keep the weight light to maintain a low heart rate.
- Erg Machines (Row or Ski) – Both exercises offer a great full-body workout with minimal impact on joints. Keep resistance low to maintain a steady pace.
- Deadlifts – These engage your core and lower body muscles. Use moderate weight to maintain control throughout the movement.
- Bench Press – This classic exercise targets the chest and arms. Change the incline weekly to target different areas of the pecs.
- Bent Over Rows – Work your back while engaging the chest. Use a barbell for better control and focus on form.
By following this routine and maintaining a moderate pace, you’ll enjoy the benefits of LISS without the exhaustion associated with high-intensity exercises.
Conclusion
Low-impact exercises offer a sustainable, effective way to stay fit, reduce the risk of injury, and maintain long-term health. Whether you’re recovering from an injury, just getting started, or looking for a break from high-intensity workouts, LISS can help you stay consistent and achieve your fitness goals. Incorporate these exercises into your routine, and you’ll reap the benefits for years to come, without the burnout.