It’s well known that interval training rejuvenates ageing cells so I’ll forgive you for thinking I am going soft again, especially when these days all the rage in fitness workouts seems to be going as hard as you can and getting as much done in as short a period of time as possible.
Most people will think HIIT.
So here’s why LISS is the Best Anti Aging Fitness Activity for Seniors
With healthy aging and ideas on how to live longer getting so much air time these days, then to my mind, LISS is an ideal senior fitness program for over 60’s to cut your teeth on.
Exercise and aging research suggests so too.
It is low impact so it is easy on your joints and it can be done anywhere at any time.
What is the Difference Between LISS and HIIT?
In short, Low Intensity Steady State (LISS) cardio training is any form of low intensity cardio where you maintain the same constant pace for a set period of time. LISS cardio examples could include going for a 50 minute walk around your local neighbourhood or park.
Unlike HIIT where your heart rate fluctuates wildly between exercising and rest, low intensity steady state cardio keeps your heart rate constant in the moderate zone (50 to 60% of your maximum heart rate) until you start your cool-down.
5 Low Intensity Cardio Examples:
• Walking at a good steady pace either outside or on a treadmill over reasonably level ground
• Bike riding on mostly flat terrain outside or on a stationary bike in your home or gym
• Swimming laps
• Using an elliptical trainer
• Moderate workout on a rowing machine.
Also check out and add these 3 anti-aging exercises for baby boomers to your Active Ageing exercise program.
LISS cardio heart rate – using the talk-test.
With all of these cardio activities, the pace is steady, but constant.
You can use a heart-rate monitor to stay in the moderate range or use the “talk test”. You’ll know you are in the moderate range when you can carry on a conversation at the pace you are exercising.
If you struggle talking then your pace is too fast.
As you get in better shape, your pace will quicken somewhat, but it will still be easy to talk.
LISS sessions lasting from 45 to 60 minutes can condition your body over time to burn fat as fuel.
I feel a better strategy is to incorporate LISS training into your overall exercise routine especially if you are in the over 60 age group. Baby boomer fitness trends suggest LISS to be one of the best exercises to add to your fitness program.
As an example, if you are doing five exercise sessions a week (which should be your aim) you could look at doing strength training twice, LISS twice and HIIT once and split it up like this – Monday LISS, Tuesday strength training, Wednesday HIIT, Thursday strength workout and Friday LISS.
And if you could add a bike ride or a surf with your kids or grand-kids into your weekend activities, that would top off a good week.
For older people or those starting an exercise program after a long lay-off, when paired with some HIIT and Yoga or Pilates, LISS becomes a well-rounded training routine that not only prevents boredom, but is well suited for your fitness as it is low impact so is easy on your joints, tendons and ligaments.
You could plan your program like this – Yoga or Pilates Tuesday and Thursday (or one of each) and LISS on the other three days.
While LISS is not an end-all training strategy, it certainly has its place as part of an overall routine especially for baby boomers.
And more importantly, it is a great way to start out exercising after not having done much exercise over the past few years………because other things, like life, got in the way.
So, to begin with, try doing two or three LISS sessions a week minimum for the first six weeks. This will get your body ready for something a little more challenging.
When you are fit enough you can add some more strenuous training routines to your overall workout program and make sure you keep progressing in difficulty for the best results.
Just don’t rush it.
If walking is either part of your exercise program or that’s all you prefer to do then check out Fitness Walking.
It may be all you ever need to know (or really want to know) to keep fit and to maintain your mobility.
Some people may never progress beyond LISS……this is quite O.K. as well. You will still be doing more than most people.
Doing something is far better than sitting on the couch and doing nothing at all…….which is what I call resting and rusting. In fact, you are now part of the Active Ageing Movement.
“As you age, resting and rusting (sitting) becomes the quiet killer; but fortunately, it is NEVER too late to halt or even reverse the ageing process and discover the many benefits and pleasures of healthy eating and engaging in an anti-ageing exercise program.” – John Falkinder – your Active Ageing Coach & Mentor (my mission is to help you pull down the roadblocks so don’t be shy – get in touch).
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