"Unlock Fat Loss and Improved Cardio Health: How to Safely Incorporate Low Intensity Steady State Cardio into Your Workout Routine"

Welcome to the MGS blog! Today, we're going to be discussing Low-Intensity Steady State (LISS) Cardio and how it can help you achieve improved health, endurance, and fat loss. If you're like me and you hate high-intensity interval training (HIIT) and are looking for an alternative way to incorporate cardio into your workout routine. In this blog, I'll outline the benefits of LISS cardio, including improved cardiovascular health, increased endurance, low impact on your joints, and fat loss. You'll also learn how to safely incorporate LISS cardio into your routine and see the results you're looking for. So, stay tuned and get ready to unlock fat loss and improve your cardio health!

Why is it important to safely incorporate Low-Intensity Steady State Cardio into my workout routine?
Low-Intensity Steady State (LISS) Cardio is an important part of any fitness routine because it can help to increase overall health and fitness, as well as improve aerobic fitness. LISS Cardio is also beneficial for weight loss, as it helps to burn fat and calories over a longer period of time. Additionally, LISS Cardio can help to reduce stress, improve sleep, and improve overall mental health. For those looking to safely incorporate LISS Cardio into their routine, it is important to start slow. Begin with a gentle walk and gradually increase the intensity and duration of the exercise over time. It is also important to listen to your body and take regular breaks to ensure that you are not overtraining. By safely incorporating LISS Cardio into your routine, you can reap the many benefits of this type of exercise and enjoy a healthier and happier lifestyle.

Here are the recommended steps you need to follow:
1. Improve cardiovascular health by doing low intensity steady state cardio such as walking.
2. Increase endurance by walking for longer periods of time or increasing your pace.
3. Perform low-impact exercises on your joints to reduce strain.
4. Increase fat loss by walking more than you normally do and tapping into your fat stores.


The first step to implementing LISS cardio is to understand what it is and how it differs from its counterpart, High Intensity Interval Training (HIIT). LISS cardio is a form of low-intensity, steady-state cardio that includes activities such as walking. It is not as intense as HIIT, but it is still beneficial for cardiovascular health, increased endurance, low joint impact, and even fat loss. To maximize the benefits of LISS cardio, it is recommended to walk for at least 10,000 steps each day. This equates to walking approximately 5 miles per day. You can use a treadmill or a timer to keep track of your progress and ensure you are reaching your goals. Additionally, if you live in an area with colder temperatures, you can walk around your house or take the stairs to get the same benefits.

Another great way to implement LISS cardio into your routine is to start small and work your way up. You can start with a few simple exercises like walking or jogging, then gradually increase the intensity as you become more comfortable. If you are new to LISS cardio, it is important to start off at a level that is comfortable for you. This way, you can gradually increase the intensity in order to reach your goals without overworking your body. Additionally, you can use interval training to add a bit of variety to your LISS cardio routine. Interval training involves alternating between different levels of intensity during your workout to get the most out of your workout. This can be a great way to increase the overall intensity of your LISS cardio routine while still keeping it low-impact. Finally, you should make sure to stay properly hydrated while performing LISS cardio. Staying hydrated is essential to keeping your body healthy and performing its best. It is important to drink plenty of water before, during, and after your workout. Additionally, you can also incorporate electrolyte drinks into your routine to replenish any lost minerals or vitamins. By staying hydrated, you can improve your performance and get the most out of your LISS cardio workouts.

1. Improve cardiovascular health by doing low intensity steady state cardio such as walking.
Improve cardiovascular health by doing low intensity steady state cardio such as walking: Low intensity steady state cardio, also known as LISS cardio, is a form of exercise that involves keeping your heart rate at a low and steady rate for an extended period of time. The most common form of LISS cardio is walking, which is one of the easiest and most accessible forms of exercise. Walking is a great way to improve cardiovascular health as it increases your heart rate and gets your blood pumping. It has a low impact on your joints and is less intensive than other forms of cardio, making it a great option for those who are new to exercise or people who don’t want to do high intensity interval training (HIIT). To get the most out of LISS cardio, it is recommended to aim for a minimum of 8,00 - 10,000 steps per day, which is approximately four to five miles. Doing this will not be the easiest thing, but will improve your cardiovascular health and also increase your endurance AND help you to burn fat. Furthermore, it has the added bonus of being free and easily accessible (because who doesn't like free)!

2. Increase endurance by walking for longer periods of time or increasing your pace.
Increase endurance by walking for longer periods of time or increasing your pace: Increasing endurance by walking for longer periods of time or increasing your pace (to an extent) is a great way to get the cardiovascular benefits of LISS cardio without the intensity of HIIT cardio. To increase your endurance, you should strive to reach 10,000 steps a day. This equates to about 5 miles a day, but it is not necessary to reach this amount each time. Even just 2,000 steps (equivalent to 1 mile) can help your endurance with low-intensity walking. You can also increase your pace to get similar effects. This will elevate your heart rate slightly but still remain in the low-intensity range. To get the most out of your walking, you can also mix in intervals of walking faster for a few minutes and then slowing down for a few minutes. This will help you get the most out of your walking and build your endurance more quickly.

Another way to increase your endurance is to set goals for yourself. Start with smaller goals such as increasing the distance you walk each week. Gradually increase the distance and pace. This will help you build your endurance and progress at a comfortable pace. Additionally, incorporating hills into your walk (or inclines on a treadmill) can also help you build endurance. When walking uphill, you will be working against gravity, so your heart rate will increase and you will be using more energy. When walking downhill, you will be using gravity to your advantage, so you can rest while still moving forward. Incorporating hills into your walk will help keep your body from getting used to the same routine, which will help you build endurance. Finally, make sure to stay hydrated and get enough rest. Hydration is important for any form of exercise, especially when you are increasing your endurance. Additionally, rest is important to help your body recover and prevent injury. Make sure to get at least 8 hours of sleep every night, and take a few days off every week to let your body rest and recover.

3. Perform low-impact exercises on your joints to reduce strain.
Performing low-impact exercises on your joints is one of the best ways to reduce strain and get the same benefits of high-intensity interval training (HIIT). Low-impact exercises are activities such as walking, yoga, and even seated exercises. Walking is one of the most beneficial low-impact exercises, as it can help improve cardiovascular health, increase endurance, and even lead to fat loss. Walking can be done on a treadmill, in your home, or outdoors. To maximize the benefits of walking, try to reach a goal of 10,000 steps per day. This number can be achieved by simply tracking your steps with a fitness tracker or your phone. Additionally, if you are a fan of the Pomodoro technique when it comes to your work, take the break periods to go for a quick walk. This is a great way to get in some extra steps without having to dedicate a lot of extra time. 

Yoga is another great low-impact exercise that can reduce strain on your joints. Yoga not only helps you to improve your flexibility, but it can also help to strengthen your muscles and promote relaxation. There are many different types of yoga, so you can find the type that works best for you. In addition to traditional yoga, there are also yoga-inspired classes such as Pilates and Barre. These classes are great for improving your balance and strength without putting too much strain on your joints. Finally, you can also consider seated exercises such as resistance band exercises, core exercises, and even seated yoga. These exercises are perfect for those who may not be able to do traditional exercises due to physical limitations. By using a chair or stool, you can do a variety of exercises that will reduce strain on your joints while still giving you a great workout. Seated exercises can also be done in the comfort of your own home, making them a great option for those who are short on time. Overall, low-impact exercises are a great way to reduce strain on your joints while still getting the benefits of a full workout. Whether you choose to walk, do yoga, or do seated exercises, you can find a low-impact exercise routine that works for you.

4. Increase fat loss by walking more than you normally do and tapping into your fat stores.
LISS cardio is to increase fat loss by walking more than you normally do and tapping into your fat stores. In order to do this, I'm going to again sound like a broken record but you need to try to aim for 10,000 steps per day. This means walking at least 5 miles per day. To do this, you can either use a treadmill or simply walk around your house or neighborhood. It is important to stay consistent with your walking routine in order to get the most benefits and make sure you are tapping into your fat stores. Over time, your body will be burning more fat than glycogen and you will start to see the fat loss results.

Low-Intensity Steady State (LISS) cardio is an important part of any fitness routine, as it can help to improve cardiovascular health, increase endurance, reduce strain on your joints, and even lead to fat loss. I promise this is the last time I'll say this in this blog post but to get the most out of LISS cardio, it is important to walk for at least 10,000 steps each day, or roughly 5 miles. You can track your progress with a fitness tracker or a timer, and even use the Pomodoro technique to make sure you are walking enough. With consistent effort, you can achieve the same results as HIIT without the same level of exhaustion. So, get out there and start walking to unlock fat loss and improved cardio health!

I’d love to hear how you apply Low-Intensity Steady State Cardio to get improved health, endurance, and fat loss. Leave me a comment on how it went for you or drop any questions you want me to answer!