Does Low Intensity Cardio (LISS) Burn Fat Effectively?
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Video Summary:
Does Low Intensity Cardio (LISS) Burn Fat Effectively?
In recent years, the popularity of high intensity cardio (HIIT for short) has accelerated very rapidly. HIIT workouts are very short in duration (usually anywhere from as low as 5 minutes up to around 20) but are performed at a high level of intensity, often using an interval structure that alternates between “on” and “off” periods.
In a direct comparison of low intensity cardio vs high intensity cardio, the higher intensity variation does in fact result in a higher net caloric expenditure over a 24 hour period. This is due to excess post exercise oxygen consumption, where the high intensity nature of the exercise forces the body to burn more calories for hours after the session is over.
Many people now promote HIIT as the be all end all of fat loss cardio, stating that low intensity steady state cardio (LISS cardio for short) is a waste of time.
But is this really true? Should LISS cardio be avoided, or does low intensity cardio burn fat effectively?
While it may be true that high intensity cardio burns more total calories, the one thing many people overlook is the simple fact that it is also much more draining on the body as a whole. If you’re already weight training 3-5 days per week, there’s only so much HIIT cardio you can add on top of this before you burn yourself out and over train.
This is where slow paced cardio comes into play. Steady state cardio performed for a long duration (40-60 minutes) allows you to burn calories effectively (people often ask me, “does low intensity cardio work”, and the obvious answer is that yes, it does) while placing minimal stress on your body, and this has definite application for most muscle building and fat loss programs.
So all in all, both HIIT and LISS cardio have their own unique benefits, and most people will benefit from a mixture of the two. 1-2 high intensity cardio sessions and 1-2 low intensity cardio sessions per week is a good approach for most people.
