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My Adventures in Sparkland....day 294 days out of 365 days...LIIS or Steady State Cardio

Friday, May 24, 2019

It's Friday!!! Every Friday I had a new habit from the pin '52 Healthy Habits'. This is week #42 which is entitled LIIS or Steady State Cardio. I am going to cut and paste the authors inspiring words:

This week we are answering the oldest question in the book. What is the best type of exercise? What should you be focusing on? Well, it’s a two-part series because the spoiler alert is, there is NO BEST type of training (other than the one you enjoy.) A well-rounded program has a variety of intensity levels and training styles in it. One form that needs to be included is LISS training. LISS or Low-Intensity Steady State Cardio is easy fat burning cardio. It’s any cardio activity done at a slow cruising pace you feel like you could maintain for hours if you had too.

EXAMPLES OF THIS TYPE OF EXERCISE COULD BE:
*Brisk Walking
*Light jogging
*Bike riding without resistance
*Elliptical without resistance
*Steady stair climbing at an easy pace
*light swimming
*anything other cardiovascular activity that feels like a 3-4 level of effort (on a scale of 1-10)

BENEFITS OF LISS CARDIO INCLUDE:
*Building your base pace (how fast you can comfortably go for long periods of time
>Translation: You will end up being able to do more work in the same amount of time,
meaning you can burn more calories and you become more fit. For example, if you used
to be able only to sustain 4.0 running on the treadmill for 10 minutes, now you can do 5.0
comfortably for 10 minutes. More fit = more calories with less output
*Improving your cardiovascular health without overstressing the body
*Enhancing your bodies ability to utilize fat as the fuel source during workouts.
>your body has two sources of fuel, carbohydrates are quick, but fat is longer lasting, you
have to teach your body to use fat more efficiently
*Faster recovery since the workout isn’t as demanding on the body.
*Easier to stick with.
*This type of cardio doesn’t burn calories super fast, but you do it longer, so calorie burn is
good.
*Improved insulin sensitivity and lipid metabolism ( body deals with sugar better and burns fat
better)
DOWNSIDES OF LISS/STEADY-STATE CARDIO:
*It won’t help you build muscle, power, or adaptations.
*Prolonged stress – but didn’t I say less stress earlier? Yes, but, when you get to higher
levels (think marathon training), your base pace becomes higher, so you are doing more
work for more extended periods of time causing prolonged stress on the body.
*Overuse injuries- repeated stress on the body day in and day out.

There was no assignment this week, etc.

Thank you for reading my blog!

Keep Sparkling!
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