This Type of Cardio Can Help You Recover Faster and Sleep Better

Peloton instructor Jeffrey McEachern used to go hard during all of his runs during marathon training, testing how much he could push the pace mile after mile. Initially, this seemed like the quickest way to get faster. But the strategy eventually caught up to him. “I was working my nervous system too hard,” he says. 

Then, Jeffrey discovered low intensity steady state cardio, often called LISS cardio, and it revolutionized his training. “[LISS lets] my body recover so it can actually adapt the next time I have to work out harder again,” he says. Now, he’s deliberate to alternate harder workouts with days dedicated to LISS cardio, whether that’s a slow jog or brisk walk. 

He’s not alone. More and more athletes today are realizing the power of incorporating LISS cardio into their training programs. But you don’t have to be a marathon runner to get the benefits. Anyone looking to build their aerobic fitness can take advantage of this strategic workout zone. Here’s everything you need to know to get started. 

What Is Low Intensity Steady State (LISS) Cardio?

“Low intensity steady state cardio is continuous exercise that elevates your heart rate and oxygen use,” says Michele Scharf Olson, senior clinical professor in the department of sport sciences and physical education at Huntingdon College in Alabama. It’s typically done for 20 to 60 minutes at a time to hit that “steady state.” 

All kinds of activities can get you there: light jogging, brisk walking, easy cycling or rowing, or even doing water aerobics can be considered LISS cardio as long as you don’t push too hard—Jeffrey says you want to stay under about 65 percent of your max heart rate. He personally likes taking Peloton’s Hiking Classes or Low-Impact Rides on days he dedicates to LISS cardio, though he also recommends taking a Scenic Ride or Run to enjoy the view while you keep things easy. 

The Benefits of LISS

There are several reasons why fitness experts recommend working out at this easy effort several times a week. 

It Can Improve Your Endurance

One 2021 study found that completing an hour-long LISS session twice a week for a month improved runners’ endurance not only during their low-intensity sessions, but even when they picked up the pace for moderate or high-intensity efforts, making it an ideal regimen for race training. Researchers noted that it’s especially advantageous thanks to the low risk of muscle injuries or heart complications when you’re moving at an easy effort. 

You’ll Recover Faster From Harder Workouts

There’s some research to suggest that an active recovery session in the form of LISS cardio can help you feel better faster after an intense workout. Experts believe the increased blood flow you get from something like a low-key cycling session can help remove blood lactate and speed up muscle repair. Sure, it may initially feel hard to get up off the couch if you’re sore and tired from yesterday’s session, but you’ll feel better by the time you sit back down.

It Promotes Heart Health

Just like with all forms of cardio exercise, your ticker will thank you for spending time doing LISS work. “LISS is very beneficial for the heart and related factors such as blood pressure and blood lipids,” says Olson.

You’ll Feel Better Mentally

If the physical benefits of LISS aren’t enough to convince you to try it, Olson says LISS can also improve your mood and sense of well-being. Jeffrey has experienced this firsthand since incorporating LISS cardio into his own training plan. “My stress levels have really, really gone down,” he says. With a LISS workout, he’s able to take some time for himself, “but also [give] my body and my mind a moment to calm down a little bit,” he says. 

It Can Help You Sleep Better

Science shows that hitting that low intensity zone can help improve your overall sleep quality. Olson adds that this can have helpful ripple effects in your waking hours, too. “Sleep is very important for our physical and mental health,” she says. 

It’s Approachable

Spicy sprint workouts can be super intimidating. But an easy-effort LISS cardio session feels doable even for most beginners—as long as you can keep a low intensity going for about 20 minutes, you’re doing it right. And since the effort feels manageable, for many of us, that means we’re more likely to make it a habit.   

LISS Cardio vs. HIIT Cardio: The Key Differences

While LISS cardio is all about the slow-and-steady tortoise approach, high intensity interval training, known as HIIT cardio, is just the opposite. “HIIT training, by definition, is done in starts and stops,” Olson says. Sometimes called sprint training, the idea behind HIIT is that you go all out for short bursts to reach 90 percent or more of your max heart rate, then recover before giving another hard effort again. 

This challenges your body in a different way from LISS cardio. “The intensity requires that our muscle cells use anaerobic means of supplying the energy we need to push through,” Olson says. “We use a lot of muscle glycogen and produce lactate during HIIT.” Translation: You’ll be using the form of carbohydrates that get stored in our muscles to power those intervals, and your legs will likely start to feel heavy and sore as the intervals add up. 

You won’t use as much muscle glycogen during LISS—instead your body will burn free fatty acids for fuel. Many assume that means you’ll burn more body fat, but Olson says that’s actually a misconception. “You don’t because you burn fewer calories overall compared to more intense forms of exercise,” she says. 

HIIT in particular also has an “afterburn” effect, meaning your body continues to use up calories for 30 to 60 minutes after your workout. “Whereas LISS’s afterburn is quite low: The body will return to its homeostatic rate within five to 10 minutes,” Olson says. 

Another key difference: the duration. Jeffrey adds that, in general, LISS workouts typically last longer than HIIT sessions. While you can get in a solid HIIT workout in just 15 minutes, you’ll want to carve out more time for LISS cardio. “A HIIT session is normally shorter and harder,” he says. On the other hand, a LISS session is easy enough that you can maintain it for an hour without getting too uncomfortable. 

Is LISS Cardio the Same Thing as Zone 2 Cardio?

If LISS cardio sounds pretty similar to another trendy term, Zone 2 cardio, there’s a reason why: They’re basically different names for the same thing. “Zone 2 is 60 to 70 percent of your max heart rate or about 40 to 60 percent of VO2 max,” says Olson. “This is considered to be low-intensity steady state cardio exercise.” 

Who Is LISS Good For?

LISS can help anyone from a total fitness newbie to a pro athlete build a strong base of cardiovascular fitness. “For beginners, you can just build the daily habit of working out and doing something and hitting these kinds of sessions,” Jeffrey says. 

He adds that LISS cardio is also a good place to start when coming back from injury or an illness. “These sessions can give you an assessment to check in with your body to see where you are actually at, and then build from there,” he says. 

For endurance athletes, LISS cardio is an essential part of training. “If you are a long-distance runner, LISS is vital in the early stages of training building toward the event,” Olson says. “A base must be in place before engaging in more intense forms of running using HIIT to increase speed.” The same is true for cyclists and triathletes.

Even in the peak of training, LISS is an essential strategy for recovery runs or rides between harder efforts, as Jeffrey discovered in his own training. “There must be recovery activity ranging from rest to lower zone workouts between HIIT sessions,” Olson says. 

When (and How Often) to Do LISS

This kind of low intensity work is safe to do nearly every day “because there is little breakdown of the muscle tissue or bone tissue,” Olson explains. She says a manageable routine to promote overall health could include 60 minutes of jogging two days a week, 60 minutes of cycling two days a week, 60 minutes of brisk walking two days a week, and one day off. 

If you want to include more than just LISS in your fitness routine, Jeffrey recommends following up any high intensity day with a LISS cardio session to promote recovery. But it’s also helpful to take into account what else is going on in your life, and how you’re feeling in general. “If something comes up and you feel exhausted, make sure to add those sessions to still get yourself moving and doing something, but also allow your body the energy rebuild that it needs,” he says. 

He typically dedicates about three days a week to LISS cardio himself. “One I will do maybe a 30-minute [session]. The next one I will do a 45, and then a 60,” he says, adding that he’s careful to plot out these workouts strategically each week. “I always make sure to sit down every Sunday and look at my training plan for the week and make sure to adapt. How's my body feeling? Do I maybe need a few more low [intensity] sessions? I make sure I check my schedule so my body can adapt and recover and get stronger.”

The Takeaway

Anyone can benefit from incorporating LISS cardio into their workout routine. “It doesn't matter if you're a beginner, if you've been doing this for years, if you're a pro athlete. These kinds of sessions should be implemented so you can give your body the time to adapt,” Jeffrey says. The easy effort allows your heart and endurance to grow stronger, while not putting too much stress on your body. 

Remember: Even if you can push hard doesn’t mean you always should. “There's different gears in the way we can work out,” he says. Each one has a place in your fitness routine.