You don’t need HIIT to get fit. Try LISS instead

[TidWell]

What do you guys think? seems good for overall health for a lot of you older gents with aching bones.

by Carolee Belkin Walker May 2

Sometimes it seems that all I hear about is the magic of high-intensity interval training (HITT). This protocol alternates short periods of intense exercise with longer periods of moderate recovery periods (think sprinting 30 seconds, then walking or jogging at an easy pace for one minute, and repeating for about 20 minutes total) and promises results in as little time as possible. But the concept can be daunting for anyone who is just starting a workout program, recovering from an injury or surgery, or packing a little more weight than ideal.

So I’m here to preach the gospel of LISS: low-intensity steady state.

LISS exercise is any repetitive motion for 30 to 45 minutes at 50 to 60 percent of your maximum heart rate (MHR), according to sports medicine specialist and physical therapist Kevin McGuinness, who practices at Washington Orthopaedics & Sports Medicine. Typically, this refers to such activities as walking, swimming, or even jogging or biking at an easy pace.

“LISS is any activity that gets your heart rate up just a little bit and for a longer period of time,” McGuinness says. If it sounds familiar, that’s not surprising: Before the recent popularity of HIIT, McGuinness says, low-intensity exercise was simply called “cardio.”

Full story:
https://www.washingtonpost.com/life...ory.html?noredirect=on&utm_term=.115e68b8597b

 

[dc007]

Meh, just lift heavy shit and move on.

 

[BisexualMMA]

Sounds good for old people that are going to seed from inactivity, but if you're going for any athletic sort of "fitness" then 45-minute walks will only get you so far.

 

[MadSquabbles500]

So liss is cardio

 

[IndyCovaHart]

LISS. LMAO

 

[Plutoburn]

Both works, HIIT is just more effective if you are short on time. If your tolerance for stress and athleticism is low, but you have a lot of time, then by all means do LISS.

 

[Kanuck99]

“LISS is any activity that gets your heart rate up just a little bit and for a longer period of time,”

So jerking off on the couch for 30 minutes is LISS.

 

[Robocok]

Sounds good for old people that are going to seed from inactivity, but if you're going for any athletic sort of "fitness" then 45-minute walks will only get you so far.

Not true, you can only go so far doing hiit. Base training is important.

 

[BisexualMMA]

Not true, you can only go so far doing hiit. Base training is important.

And if you never lift your heart rate above 50-60%, do you really think the sky is the limit?

 

[Cool Hand Luke]

So do I get more for liss?

 

[Midnighter]

So do I get more for liss?

I just called the cops, they'll be there to arrest you soon.

 

[JAEGERX]

im just waiting for HISS training, i bet thats the one cobra troopers do

 

[Organic Damage]

LISS? FFS, can we stop "bringing back" stuff that was never gone?

 

[SaiWa]

HIIT complements your base workout.

If you are running for example. You should run at your casual to fast pace depending on what you are aiming for and pepper in HIIT workouts each week (or every 2 weeks). If you run 2 miles in 20 mins for example as you base workout three times a week you can sub in one of those for an HIIT session (sprint fast as shit for 30 seconds, rest 30 secs, repeat 9-19 more times). You will see your regular 2 mile run improve. Either you still do it in 20 mins but you're not as tired or you'll run it in 19 mins and will be as tired as you did in 20 last time. I am generalizing here but HIIT drastically helps improve performance.

I don't recommend HIIT until you have a solid base from steadily working out. When done correctly, that shit will burn you the fuck out. It's enough to make someone never want to do it again. I'd rather jog/run for an hour than do a really tough 10 min HIIT workout. And when I say tough I mean you sprint for 30 seconds, light jog 15 secs, and repeat that shit till you are dead. your rest time is half of what your workout time is...

 

[Possum Jenkins]

When HIIT gets too daunting or too painful, I just do MIIT.

Instead of 30 second, all-out sprints, 60-second sprints at about 70% Nice in-between HIIT and LISS

 

[Cool Hand Luke]

LISS? FFS, can we stop "bringing back" stuff that was never gone?

LOL

Like the term that's all the rage now.

'Fasted Cardio'

Oh what's that bro-science guy?

OH man its the best, basically after dinner, you dont eat anything else until after you wake up and do cardio.

Oh so its just cardio?

NO BRO, its FASTED.

But I always get up and work out first thing in the morning - I just call it 'Cardio in the morning.'

You JUST DONT UNDERSTAND BRAH!

 

[Cool Hand Luke]

i prefer my TIIT workout.

Also, I'd rather do my ShiT workout before I lift weights. I feel stronger brahs.

 

[KnightTemplar]

HIIT complements your base workout.

If you are running for example. You should run at your casual to fast pace depending on what you are aiming for and pepper in HIIT workouts each week (or every 2 weeks). If you run 2 miles in 20 mins for example as you base workout three times a week you can sub in one of those for an HIIT session (sprint fast as shit for 30 seconds, rest 30 secs, repeat 9-19 more times). You will see your regular 2 mile run improve. Either you still do it in 20 mins but you're not as tired or you'll run it in 19 mins and will be as tired as you did in 20 last time. I am generalizing here but HIIT drastically helps improve performance.

I don't recommend HIIT until you have a solid base from steadily working out. When done correctly, that shit will burn you the fuck out. It's enough to make someone never want to do it again. I'd rather jog/run for an hour than do a really tough 10 min HIIT workout. And when I say tough I mean you sprint for 30 seconds, light jog 15 secs, and repeat that shit till you are dead. your rest time is half of what your workout time is...

Came here to post this. HIIT should only be done after building up a good cardio base with low intensity exercise like, "Wogging" - a combination of walking and jogging.

Jumping straight into HIIT without first building up your base level of fitness would be like running a cycle of Sheiko when you can't even Squat your own body weight for a single rep.

HIIT can have real benefits, but it's not a magic bullet.

Also, this would be better suited to F13 Strength and Conditioning sub forum.

 

[Robocok]

And if you never lift your heart rate above 50-60%, do you really think the sky is the limit?

You'll plateau much more quickly if you don't build a base consisting of lower intensity training first. If you're pressed for time and only have 5 hours a week to train then sure, high intensity is the best bang for your buck. Otherwise, you're spinning your wheels and will never reach the levels you could following a periodized training plan.

It's like making a cake and hiit is your icing. If you don't develop the base of your cake with less intense aerobic training, all that icing will collapse and you'll plateau. You can build a bigger, more efficient engine with a base.



Check out Joe Friel.

 

[BisexualMMA]

You'll plateau much more quickly if you don't build a base consisting of lower intensity training first. If you're pressed for time and only have 5 hours a week to train then sure, high intensity is the best bang for your buck. Otherwise, you're spinning your wheels and will never reach the levels you could following a periodized training plan.

It's like making a cake and hiit is your icing. If you don't develop the base of your cake with less intense aerobic training, all that icing will collapse and you'll plateau. You can build a bigger, more efficient engine with a base.

View attachment 378557

Check out Joe Friel.

I never said don't build a base. I've been saying I don't advocate a workout program that exclusively stays below 50-60% max HR. As I said, unless you're old and just trying to keep your body from cashing it in or your fitness goals far well short of athletic performance.