![]() RELATED: The Factors That Can Affect How Many Calories You Burn “Using it as an easy way to get started with getting in shape or incorporating it to be part of an integrated training and nutrition strategy is great,” Liberman says. To get the most weight loss benefit with LISS, however, you’ll want to mix in some strength training to build muscle and also pay attention to what you eat, Liberman says. This makes it a great starting point for people with overweight or obesity who are trying to go from a sedentary to more active lifestyle. “LISS has the benefit of being simple and easy to do, and because of its lower-intensity nature, it’s easier to recover from,” says Alec Liberman, a National Strength and Conditioning Association–certified personal trainer and the owner of On Target Fitness. Ross says.īut a meta-analysis of more than 160 exercise studies found similar fat loss and weight loss with both steady-state aerobic workouts like LISS and interval workouts like HIIT, as long as people burned the same number of calories. But as you build endurance, your ultimate goal with these workouts should be longer sessions that last up to 60 minutes several days a week, Dr. If you’re just starting out, aim to spend 20 to 30 minutes on a LISS workout, says Robert Ross, PhD, a professor in the School of Kinesiology and Health Studies at Queen’s University in Kingston, Ontario, whose research focuses on lifestyle and exercise interventions to help with obesity. ![]() For people with lower fitness levels, slow jogging might raise heart rate well above the threshold for LISS exercise for fitter people, however, jogging might raise the heart rate to the LISS exercise target. Keep in mind that fitness level affects what types of activity you can or can’t do without raising your heart rate above a certain threshold. With LISS or moderate-intensity exercise, your goal should be to reach about 50 to 70 percent of your maximum target heart rate. It’s about 220 beats per minute (bpm) minus your age (about 200 bpm at age 20, or about 185 bpm at age 35). Maximum target heart rate refers to the upper limit of exercise intensity that is considered safe. The higher your heart rate, the harder your body is working (or the higher the intensity of the activity you’re doing).
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