Low-Intensity Steady State (LISS) training is a foundational method of cardiovascular exercise that involves maintaining a consistent, low-to-moderate effort for an extended time. Incorporating LISS into a fitness regimen helps build a strong aerobic base, improve cardiovascular health, and support metabolic function. This approach offers a sustainable way to increase daily energy expenditure and improve overall endurance.
Defining Low-Intensity Steady State Training
The acronym LISS stands for Low-Intensity Steady State. The intensity remains low enough to be entirely aerobic, meaning the body uses oxygen to produce energy. LISS targets a heart rate zone typically between 50% and 65% of an individual’s maximum heart rate. This is often referred to as Zone 2 training, where the body becomes highly efficient at utilizing fat as its primary fuel source.
A practical way to gauge this intensity is through the “talk test,” where the effort level should permit a person to hold a full conversation without significant breathlessness. This sustained effort also helps stimulate the creation of new mitochondria, which are the cellular powerhouses responsible for energy production. The goal is to maximize the duration of the workout, not the speed or power.
Applying LISS: Activity Selection and Duration
LISS training is highly accessible because it can be applied to almost any rhythmic, continuous movement that allows for sustained effort. The specific activity is less important than maintaining the low-to-moderate intensity throughout the session. Common activities include:
- Brisk walking
- Light jogging
- Swimming
- Cycling
- Using an elliptical machine at a controlled, consistent pace
The prolonged duration is a defining characteristic of LISS, as the body needs time to settle into the fat-burning aerobic zone. Sessions typically range from 30 minutes for beginners to 60 minutes or more for those with higher fitness levels. Aiming for two to three 45- to 60-minute LISS sessions per week is a standard starting point. Because this type of exercise is gentler on the joints, it is an excellent option for active recovery days or for individuals who are new to exercise.
Comparison to High-Intensity Interval Training
LISS is often contrasted with High-Intensity Interval Training (HIIT), which represents a fundamentally different training philosophy. While LISS is aerobic, sustained, and lower-impact, HIIT is anaerobic and involves alternating short bursts of near-maximal effort with brief recovery periods. HIIT sessions are typically much shorter, often lasting between 10 and 30 minutes.
During a LISS workout, the body burns a higher percentage of fat for fuel, but the overall calorie expenditure during the session may be lower than a HIIT session. HIIT pushes the heart rate to 80% or more of maximum, relying more on carbohydrates but triggering a significant “afterburn effect,” known as Excess Post-Exercise Oxygen Consumption (EPOC).
LISS is particularly useful when recovery is a priority, such as the day after an intense strength training session, because it promotes circulation without adding excessive physical strain. A person might choose LISS over HIIT if they prefer a lower-impact exercise, are training for an endurance event, or want to reduce stress hormones. Both methods offer distinct benefits, and a balanced fitness routine often includes a strategic combination of both types of training.