Why LISS training can be a great addition for women

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When it comes to fitness, high-intensity workouts often get all the attention, but there's another training method that deserves just as much focus – LISS. Low-Intensity Steady-State (LISS) training is a simple yet powerful way to improve cardiovascular health, burn fat efficiently, and support overall wellbeing. For women, particularly those navigating hormonal shifts, busy schedules, or looking for a sustainable approach to movement, LISS is an essential part of a well-rounded fitness routine.

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What is LISS training?

LISS involves performing low-intensity exercise at a steady pace for an extended period – typically 30 to 60 minutes. It includes activities like walking, swimming, cycling, or using the elliptical at a moderate, maintainable pace. The key is to keep your heart rate at around 50-65% of your maximum, so you’re working but not pushing to exhaustion.

 

Why is LISS great for women?

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✅ Gentle on the body – Unlike high-impact workouts that can stress the joints, LISS is low-impact and accessible for all fitness levels. Studies show that low-intensity movement helps reduce joint pain and inflammation, making it ideal for women recovering from injury, dealing with chronic pain, or in pregnancy/postpartum phases.

 

✅ Supports fat loss without burnout – Research indicates that LISS training primarily uses fat as a fuel source, making it an effective way to support weight management without the excessive fatigue that can come with high-intensity training. A study published in the Journal of Obesity found that moderate-intensity exercise was just as effective as high-intensity training for fat loss over time, without the associated risks of overtraining.

 

✅ Hormone-friendly – High-intensity exercise can sometimes spike cortisol levels (the stress hormone), which can contribute to fatigue, sleep disturbances, and difficulty losing weight. LISS provides the benefits of movement while keeping stress levels lower. This is particularly important for women experiencing hormonal fluctuations due to the menstrual cycle, perimenopause, or postpartum recovery.

 

✅ Boosts recovery and reduces stress – LISS can enhance circulation, aiding muscle recovery after strength training or more intense workouts. It’s also fantastic for mental health, with studies showing that walking in nature can significantly lower cortisol levels and reduce symptoms of anxiety and depression.

 

✅ Sustainable and easy to fit into life – Whether it’s a brisk walk in nature, a light cycle while catching up on a podcast, or a swim to unwind, LISS is enjoyable and can fit seamlessly into a busy routine without requiring excessive motivation or recovery time. Research in The British Journal of Sports Medicine suggests that regular moderate-intensity exercise significantly improves long-term adherence compared to high-intensity programs.

 

How to include LISS in your routine

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• Aim for 2-3 sessions per week alongside resistance training for a balanced routine.

• Walk whenever possible – whether it's morning walks, taking the stairs, or a lunchtime stroll.

• Try a low-impact class or swimming for variety.

• Use it as active recovery between heavier training days.

• Listen to music, podcasts, or audiobooks to make sessions more enjoyable.

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Final thoughts

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LISS training is one of my go-to ways to move – low impact, effective, and perfect for supporting overall wellbeing without the risk of burnout. Whether you're looking to boost your energy, manage stress, get outside without doing a full workout, or support your general health, LISS is a fantastic tool to have in your routine through so many different stages of life.

So next time you feel the pressure to go all out in a workout, remember that slowing down with LISS can be incredibly beneficial. Get your trainers on, head outside, and enjoy the many benefits that come with moving at your own pace.

Let me know if you’re incorporating LISS into your routine – I’d love to hear how it’s working for you! 💛