HIIT (high-intensity interval training) has been the most buzzed-about sweat method for a while, but there's a new approach gaining momentum: LISS, or low-intensity, steady-state cardio. OK, it's not really new (hello, elliptical!). So why the sudden spotlight?
"People are burned out; they're fed up with always pushing to their limits," explains Joe Holder, a Nike running and training coach and a performance training at S10 in New York City. "LISS is a less intense alternative that allows you to decompress while offering full health perks."
You don't need to pick one or the other, adds Anna Victoria, a certified NASM trainer and creator of the Fit Body Guide regimen: "It's about alternating between the two and taking advantage of the fat-burn benefits of all heart-rate training zones," she says.
Here's the essential info on both practices:
What it is: Cardio performed at a low to moderate intensity--50 to 65 percent of your max heart rate--for a minimum of 45 minutes. Think jogging, swimming, biking to work, or going for a brisk walk.
Benefits: The relaxed pace of this training method is easier on the joints, helps lower your resting heart rate, and is a great stepping stone for those looking to increase their intensity.
The downsides: Not only is it time-consuming, but as your body adapts, you'll have to up your exercise time to continue to see changes. And it won't boost your muscle mass or strength.
Burn potential: A 150-pound woman can expect to crush about 350 calories in 45 minutes.
What it is: A cardio interval technique in which you alternate 20- to 30-second bursts of all-out intense effort (80 to 90 percent of max heart rate) with recovery periods.
Benefits: You don't have to spend massive amounts of time getting sweaty, and you'll rev your ticker, recruit more muscles, and burn calories even after you've stopped.
The downsides: You can't really reap the benefits of HIIT without an aerobic base. Translation: You still need to get your LISS on. And it may not be safe if you're unfit.
Burn potential: A 150-pound woman can torch roughly 190 calories in 20 minutes.
Support HuffPost
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
At HuffPost, we believe that everyone needs high-quality journalism, but we understand that not everyone can afford to pay for expensive news subscriptions. That is why we are committed to providing deeply reported, carefully fact-checked news that is freely accessible to everyone.
Whether you come to HuffPost for updates on the 2024 presidential race, hard-hitting investigations into critical issues facing our country today, or trending stories that make you laugh, we appreciate you. The truth is, news costs money to produce, and we are proud that we have never put our stories behind an expensive paywall.
Would you join us to help keep our stories free for all? Your contribution of as little as $2 will go a long way.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you’ll consider contributing to HuffPost once more.
Support HuffPostAlready contributed? Log in to hide these messages.