Unpopular Opinion: LISS is Bliss
Replies
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stanmann571 wrote: »deannalfisher wrote: »I see so many advocates of HIIT and weight lifting but I'll be honest with you, setting up a peddler and passively peddling for two hours in front of the TV is way better for most obese folks than burning out trying to do squats and lunges and jumps. Sure sure there're probably better ways physiologically to burn calories, but I guarantee you big dudes and gals will stick to LISS a heck of a lot more than anything else if they don't embarass/hurt themselves and it doesn't impact their couch/t.v. time. Make up for fewer calories burned per hour by adding hours. The best diet/exercise program is the one you can stick to, so let's start encouraging LISS for those of us less likely to "hit the gym." Does us a lot of good and it don't do you any harm. Thoughts?
this is pretty much inline with recent research - ways to increase your TDEE without going headon ito a high cardio work - the examples like park your car at the back of the store parking lot; take a set of stairs etc
Does that research say that "LISS" activities are *better than* higher intensity workouts for TDEE, or only that they are effective for increasing TDEE?
Estimates and approximations being what they are, my data suggests I burn more calories when my 15k steps include a 5 mile run and normal lifestyle stuff vs normal lifestyle stuff + a crap ton of walking.
That 5 mile run is probably LISS
You're right, it probably was. I probably didn't even break a sweat. Maybe it wasn't even running. Heck, did I even get off the couch?
Why so salty? Confused about what LISS is?0 -
stanmann571 wrote: »janejellyroll wrote: »Tacklewasher wrote: »Still don't know what LISS is.
Low intensity steady state cardio.
Doing the same thing for 20-60 minutes.
Running, walking, biking, elliptical, etc
LI is subjective, but is contrasted with HI which is 85-100% of max effort.
Is that all there is? LI vs HI? 85% and above vs 84% and lower?
Can HI not be done for more than 20 minutes? Can LI not be done for less than 60?0 -
stanmann571 wrote: »janejellyroll wrote: »Tacklewasher wrote: »Still don't know what LISS is.
Low intensity steady state cardio.
Doing the same thing for 20-60 minutes.
Running, walking, biking, elliptical, etc
LI is subjective, but is contrasted with HI which is 85-100% of max effort.
Is that all there is? LI vs HI? 85% and above vs 84% and lower?
Can HI not be done for more than 20 minutes? Can LI not be done for less than 60?
IF you're doing it for more than 20 minutes, NO, it's not HI.
LISS is at least 20 minutes...
And yes, there are other things. But a 5 mile run ... IS LISS.
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stanmann571 wrote: »stanmann571 wrote: »janejellyroll wrote: »Tacklewasher wrote: »Still don't know what LISS is.
Low intensity steady state cardio.
Doing the same thing for 20-60 minutes.
Running, walking, biking, elliptical, etc
LI is subjective, but is contrasted with HI which is 85-100% of max effort.
Is that all there is? LI vs HI? 85% and above vs 84% and lower?
Can HI not be done for more than 20 minutes? Can LI not be done for less than 60?
IF you're doing it for more than 20 minutes, NO, it's not HI.
LISS is at least 20 minutes...
And yes, there are other things. But a 5 mile run ... IS LISS.
OK, I guess that's that then.0 -
stanmann571 wrote: »stanmann571 wrote: »janejellyroll wrote: »Tacklewasher wrote: »Still don't know what LISS is.
Low intensity steady state cardio.
Doing the same thing for 20-60 minutes.
Running, walking, biking, elliptical, etc
LI is subjective, but is contrasted with HI which is 85-100% of max effort.
Is that all there is? LI vs HI? 85% and above vs 84% and lower?
Can HI not be done for more than 20 minutes? Can LI not be done for less than 60?
IF you're doing it for more than 20 minutes, NO, it's not HI.
LISS is at least 20 minutes...
And yes, there are other things. But a 5 mile run ... IS LISS.
Must be nice to live in such a well defined black and white world.4 -
The question is whether the definition of intensity as 'low' or 'high' is based on an absolute metric or up to individual definition?
The normal recommendation to perform 150 minutes of moderate intensity exercise per week actually uses a definition of 'moderate' that I think most of us would consider really easy (something like HR above 50% of max). Heck, my 'easy' intensity (~75% of max) qualifies as 'vigorous' activity and that's an effort level I can easily maintain for a couple of hours.
I do think that people sometimes stretch the definition of 'low intensity' to make things a bit too easy for themselves. Sure, any activity is better than nothing but I have to think that there's a floor to effort levels below which you just won't realize much of the benefits of exercise.
So that 2 hour leisurely stroll? Definitely not the same benefits as a 1 hour at a moderate intensity, not just in terms of exercise efficiency (fewer calories burned per hour/mile) but also in terms of absolute improvement (little to no effect on cardiovascular system, etc.)0 -
The question is whether the definition of intensity as 'low' or 'high' is based on an absolute metric or up to individual definition?
The normal recommendation to perform 150 minutes of moderate intensity exercise per week actually uses a definition of 'moderate' that I think most of us would consider really easy (something like HR above 50% of max). Heck, my 'easy' intensity (~75% of max) qualifies as 'vigorous' activity and that's an effort level I can easily maintain for a couple of hours.
I do think that people sometimes stretch the definition of 'low intensity' to make things a bit too easy for themselves. Sure, any activity is better than nothing but I have to think that there's a floor to effort levels below which you just won't realize much of the benefits of exercise.
So that 2 hour leisurely stroll? Definitely not the same benefits as a 1 hour at a moderate intensity, not just in terms of exercise efficiency (fewer calories burned per hour/mile) but also in terms of absolute improvement (little to no effect on cardiovascular system, etc.)
Yes, at some point, that LI stroll ceases to be purposeful exercise.
Like some of the folks I see out with their rat dogs Who do less than 1/2 mile in 30 minutes.
As contrasted with that petite woman being dragged along by two shepherds passing the joggers.0 -
stanmann571 wrote: »deannalfisher wrote: »I see so many advocates of HIIT and weight lifting but I'll be honest with you, setting up a peddler and passively peddling for two hours in front of the TV is way better for most obese folks than burning out trying to do squats and lunges and jumps. Sure sure there're probably better ways physiologically to burn calories, but I guarantee you big dudes and gals will stick to LISS a heck of a lot more than anything else if they don't embarass/hurt themselves and it doesn't impact their couch/t.v. time. Make up for fewer calories burned per hour by adding hours. The best diet/exercise program is the one you can stick to, so let's start encouraging LISS for those of us less likely to "hit the gym." Does us a lot of good and it don't do you any harm. Thoughts?
this is pretty much inline with recent research - ways to increase your TDEE without going headon ito a high cardio work - the examples like park your car at the back of the store parking lot; take a set of stairs etc
Does that research say that "LISS" activities are *better than* higher intensity workouts for TDEE, or only that they are effective for increasing TDEE?
Estimates and approximations being what they are, my data suggests I burn more calories when my 15k steps include a 5 mile run and normal lifestyle stuff vs normal lifestyle stuff + a crap ton of walking.
That 5 mile run is probably LISS
You're right, it probably was. I probably didn't even break a sweat. Maybe it wasn't even running. Heck, did I even get off the couch?
Did you also enjoy a large plate of nachos?
LISS does have it's rewards. ...0
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