Get fit with long and slow training
Tuesday, 18 May · 2 min read

You may have heard of, or even tried to challenge your body with HIIT (high-intensity interval training), a popular type of short, intense cardio exercise. But what about LISS training, the opposite of HIIT?

LISS stands for ‘low-intensity steady-state’ – if you like long and slow workouts, or you’re just starting to get into exercising regularly, it may be the right fit for you.

This cardio training sees you doing continuous aerobic exercise at a low-to-moderate intensity for about 45 to 60 minutes. Its goal is to keep your heart rate at about 50 to 60% of your maximum heart rate, while HIIT aims for much higher rates. When you do LISS, you should break a light sweat, but still be able to hold a conversation.

As well as boosting your aerobic fitness, burning calories and building muscle, LISS, like other forms of exercise, may help reduce your stress and your risk of developing type 2 diabetes, high blood pressure and high cholesterol.

Not sure where to start? Try these for 45 to 60 minutes:

  • walking at a casual pace
  • cycling at a casual pace
  • light jogging
  • swimming lengths
  • using an elliptical machine
  • rowing at a steady pace

Did you know, you can use the Healthily app to track your activity? Go to ‘My account’ then 'My trackers' and choose 'Activity levels'.

Quick Quiz
LISS training is a good way to prepare for a marathon. True or false?