LISS Training and Why You Should Be Doing It

“Whether you are a beginner, intermediate or full blown athlete, you can find benefit in incorporating this type of training into your weekly schedule.”

If you were taking long walks as your daily exercise during the UK lockdown, chances are you were benefiting more from then than you thought. As well as being great for your mind and your daily dose of Vitamin D, long walks can accounts for LISS training which is fast becoming THE method used by fitness fanatics to improve their overall strength and stamina.

Low Intensity Stead State Training (LISS) is a method of Cardiovascular exercise which requires your HR to work at around 50-60% of your max for an extended or prolonged period of time. Instead of pushing your body to its max, like you would in a training session or a HITT workout, LISS training requires you to work your body for longer periods of time (typically 45-60 minutes) in order to improve its ability to work for longer periods of time.

What are the benefits of LISS training?

There are a number of benefits of LISS training and there are also lots of types of LISS training that you can do in order to see the benefits. Firstly, due to it’s low intensity nature it is great for those coming back from injury, pregnancy or a prolonged period of time off. It allows you to work at a steady, comfortable pace whilst still feeling as though you have benefited from your exercise. It is also great for all skill levels, so whether you are a beginner, intermediate or full blown athlete, you can find benefit in incorporating this type of training into your weekly schedule.

Other benefits of LISS include:

• Pain elimination
• Posture improvement
• Fat burn
• Improved cardiovascular capacity
• Recovery aid

Benefits of incorporating LISS into your Weekly Schedule

For those of you looking to push yourself to your max and be the best you can be on the court, you could see benefits from taking your foot off the gas and incorporating this slower style of training into your schedule.

Firstly, LISS training works really well as an active recovery session after a tough workout. If you have worked through a tough training session on the court or had a heavy day in the gym, have a go at completing a LISS workout the following day for some active recovery. It will get your muscles moving slowly and steadily to improve their mobility and all help flush out any toxins left over from the day before easing those DOMS so you are ready to tackle your workout the next day!

• If you’re a beginner, aim to do three LISS cardio sessions per week.
• If you’re at an intermediate or advanced level, try to include one or two sessions of LISS cardio and one or two sessions of HIIT per week. 
• All fitness levels should also aim to include strength training exercises for all the major muscles at least 2 or 3 days per week. 

Types of LISS Training

As well as being great for your training, LISS is a great way to spend time with family and friends or even just allow your mind to escape. I like to complete my LISS training on a Sunday afternoon before I go home to light some candles and chill for the evening. But if you’re not an outdoorsy person, it is easy to incorporate LISS in other ways, have a look at the different types of LISS training below.

• A 2-4 mile walk, aiming for a pace between 14 and 17 minutes per mile depending on fitness levels.
• Hopping on a treadmill, cross-trainer or exercise bike for 30-60 minutes at a moderate pace.
• A Yoga Class that keeps your heart rate between 40% and 60% of your maximum.

If you are struggling to schedule your workouts, have a look at what NET offer Personal Programmes designed to help you get the most out of your training. Or how about joining our online Netball Community with CLUB NET, take a look at the website to find out more.