Unpopular Opinion: LISS is Bliss
asviles
Posts: 56 Member
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?
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Replies
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Still don't know what LISS is.6
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I worked my way up from 25-minute walks to 2-hour ones. I do strength train, but with dumbbells up to 20lbs (at present, the lightest thing I'm lifting is 5, unless we're including body-weight). It's been working great for me.
Not sure about hitting the gym. I turned my basement into one. But as far as high-intensity stuff? No, I've never been athletic or coordinated. I do what I can and if it takes me longer, it takes me longer.5 -
"Low Intensity Slow State" basically long slow cardio, a leisurely walk rather than running sprints.0
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Tacklewasher wrote: »Still don't know what LISS is.
Low intensity steady state cardio.5 -
I think being active in general is better than not being active and you should listen to your body and do what's right for you.
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I think, as with most things, it depends.
Sure, people not used to exercise/training are probably going to "like" lower intensity stuff better. Right up until you tell them they have to do it for 2 hours a day. Some people would rather go hard for a shorter period of time. Some people would rather do something leisurely. Ultimately, I do think maximizing enjoyment and minimizing dread goes a really long way.9 -
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 etc3 -
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.1 -
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.
Well, you may burn more calories with a run, but if you don't stick to it or aren't capable of it, we shouldn't trash LISS IMO. Nothing wrong with doing some easy cardio if you're just trying to hit that calorie goal.3 -
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.
Well, you may burn more calories with a run, but if you don't stick to it or aren't capable of it, we shouldn't trash LISS IMO. Nothing wrong with doing some easy cardio if you're just trying to hit that calorie goal.
I agree, and I didn't mean to suggest that LISS was useless. I was just looking for clarification on deannalfisher's point regarding what exactly the research indicated.1 -
I'm still going to still with variety is the spice of life and things should be mixed up but as a general statement yes I think people starting out LISS is easier to stick to especially if doing it for longer periods of time or if they have the ability to train at home.
I personally find LISS boring but end up doing a lot of MISS (moderate intensity steady state) since you can take it to the trains and run for a couple of hours and really push the endurance work. I can see how this would kill a newbie though as it would have killed me starting out.
And as eluded to above just increasing your NEAT will get you a long way through out your day as you can do small things to burn extra calories here and there that add up quickly.0 -
i'd have to dig into it some more....i believe that it was effective in increasing TDEE but most of the studies weren't focused on purposeful exercise0
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Totally agree! When I was starting out, there was no way I would have been able to do HIIT, let alone stick with it!!! I can't tell you the number of Beachbody programs I have bought, only to have them collect dust after the first four days because my body is so sore that I can't sit down, let alone face another workout!
The most effective exercise for anyone is the one that they are going to stick with. For me, that was exercise DVDs, specifically Ellen Barrett's pilates-dance-yoga fusion style, which were low impact, but made me sweat and to this day remain challenging if done correctly.
Now that I've lost weight, I also do HIIT training a few times a week, cycle and run, but I still hate those high-impact brain jiggling workouts like Jillian Michaels and Insanity.4 -
Oh. I see what you mean. Yes, you are probably right.0
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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?
Well you can't have it both ways. There are some people who encourage low intensity cardio...but the biggest complaint you see here is everyone hates cardio because it's boring. So it's hard to encourage something that (as you've pointed out) people aren't going to stick with. When you factor in all the variables like allotted time, benefit, enjoyment etc, the waters get a little more murky as to what can be recommended.1 -
I don't think anyone would disagree that you have to do what gets you out there consistently. For me its the gym and heavy lifting, for others it's hours on a treadmill. You do you.8
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I think, as with most things, it depends.
Sure, people not used to exercise/training are probably going to "like" lower intensity stuff better. Right up until you tell them they have to do it for 2 hours a day. Some people would rather go hard for a shorter period of time. Some people would rather do something leisurely. Ultimately, I do think maximizing enjoyment and minimizing dread goes a really long way.
I agree with the bold. At my heaviest, I preferred weightlifting over any form of cardio. (Still do)
Some people may not desire or be able to do devote 2 (or more) hours per day to LISS, even if it is 'passive'.
(Do I even have to mention that being over weight doesn't mean you're sitting on the couch doing nothing for hours every day??)
While walking (or peddling) is low impact, if you're not used to doing it, you can definitely do too much too soon. I've had my share of shin pain from too much walking too soon. (I'm also not a fan of peddling because my quads cramp up after about 20 minutes.)
The only thing I try to encourage is that people find ways of eating/exercising that they enjoy and works best for them personally. For some that may not even be exercise.2 -
I think, as with most things, it depends.
Sure, people not used to exercise/training are probably going to "like" lower intensity stuff better. Right up until you tell them they have to do it for 2 hours a day. Some people would rather go hard for a shorter period of time. Some people would rather do something leisurely. Ultimately, I do think maximizing enjoyment and minimizing dread goes a really long way.
That's me. Why waste time doing a slow exercise when you can go intense for half the time and burn the same calories. I have things to do.0 -
"Low Intensity Slow Steady State" basically long slow cardio, a leisurely walk rather than running sprints.
Not quite right so FIFY!
Low Intensity Steady State and the duration isn't prescribed either.
It's a valid exercise choice that is suitable for many people including those who are unfit. It can also be dreadfully dull without external entertainment.
Like all choices it's got pros and cons.3 -
I really don't care for HIIT style workouts but the alternative isn't only LISS, there's a whole spectrum in between.7
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noexcuses0626 wrote: »Totally agree! When I was starting out, there was no way I would have been able to do HIIT, let alone stick with it!!! I can't tell you the number of Beachbody programs I have bought, only to have them collect dust after the first four days because my body is so sore that I can't sit down, let alone face another workout!
The most effective exercise for anyone is the one that they are going to stick with. For me, that was exercise DVDs, specifically Ellen Barrett's pilates-dance-yoga fusion style, which were low impact, but made me sweat and to this day remain challenging if done correctly.
Now that I've lost weight, I also do HIIT training a few times a week, cycle and run, but I still hate those high-impact brain jiggling workouts like Jillian Michaels and Insanity.
^^This. I run, do some kickboxing classes and lift now but when I first started I was able to walk for 1/2 hour or do some very gentle yoga before needing to sit/lie down and grab my inhaler. If someone would have told me it's high intensity workouts or nothing, I would have chosen nothing. I think LISS is a great idea but I don't advocate telling beginners that "they have to do it for 2 hours a day" mainly because they probably can't do it for two hours a day. Telling them they "have to" is counterproductive. Once they can work out at any intensity (unless there are health issues) I'm guessing they increase intensity. Even if they don't they're doing something which is still better than nothing.2 -
Anyone who isn’t trained, regardless of weight, would benefit from spending some months in a low base zone.
I also agree with you. I don’t see any trainers at my gym ever making severely overweight people do activities likely to injure themselves (muscles or otherwise?). Usually it’s easy cardio —elliptical/walking— that works up a sweat, followed by some strength building. And of course anyone in that situation should consult their doctor before working out.
Edit: I’m not telling anyone how to work out. As soon as I think of “HIIT” I think of overcrowded group classes and home videos. Neither provides proper instruction on form nor feedback during workouts.
HIIT is great but I think a lot of people who practice it in group/home could benefit from taking a moment to more methodically plan their own workouts.2 -
I think this argument boils down to, quite literally, "don't try to run before you can walk".6
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"Low Intensity Slow State" basically long slow cardio, a leisurely walk rather than running sprints.
Low intensity, steady state. Whether that's slow or not is all relative.
For me, a low intensity walk is 4mph, for someone else it might be 3mph, of even 2mph.
One of the issues for me is that doing any CV in a gym is pretty dull, and LISS doubly so. I can understand why people see it as boring.1 -
I hit the gym every morning before work. 2x a week I do high intensity intervals and the other days I do LISS for 30-40m. I also lift 3x a week after work. I really believe the LISS helps with muscle recovery, while burning a few calories and energizing my day. What I do know is that I feel like crap if I don't do it.2
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Toolbox.
Tools.
Use the right tool for the job.
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I completely agree, there is a huge segment of the population (Obese, sedentary lifestyle, etc) that would benefit from LISS training more so than HIIT..
If you're 350lbs and haven't exercised in a few years, you're so much better off just walking for 30-45 mins than HIIT... I do think there will come a time when that person needs to increase their effort, by exercising longer, increasing the frequency, or walking faster.
After awhile they will probably need to incorporate something like weight training, or moderate exercise like jogging, circuit training, or even HIIT, but even at that point they will benefit from LISS.2 -
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 LISS0 -
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?3 -
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.2
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