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  1. #1
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Feb 2009
    Big Jeff's Family Restaurant, 815 Fremont Ave, South Pasadena, CA
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    Default Low Intensity Steady State Cardio

    What is Low Intensity Steady State Cardio?

    During LISS cardio training, you are keeping your heart rate at a low level of intensity for the entire duration of your workout. It is usually advised to keep your heart rate in the aerobic (with oxygen) zones which tends to be around 60-80% of your max heart rate. Click the link to find an estimate of your target heart rate range for low intensity steady state cardio.

    Since your heart rate stays low for during your workout, you will primarily be burning body fat for fuel. Once your heart rate gets too elevated and into the anaerobic levels, you primarily burn glucose. Of course you are burning calories during both types of training, but your body is fueling itself from different sources. Keeping your heart rate at a moderate level ensures that your body will burn body fat as a primary source for fuel.

    How Long Should I Do Steady State Cardio?

    There is a lot of criticism of steady state cardio because it is time consuming and can become very boring if you are not switching up your routines. Steady state cardio workouts tend to be a bit longer than other types of cardio training because your heart rate is working at a moderate level of intensity as opposed to maximum output which can only be done a few times before complete exhaustion. Because of this lower level of intensity, you will typically have the endurance to train for a longer duration. Our society wants to get the most bang for their buck so many prefer doing a high intensity cardio session in order to burn more calories in a shorter amount of time. However depending on what your goals are high intensity not be working in your favor. A nice starting point is doing a steady state cardio routine 2-3 times a week for 30- 45 minutes. The whole point of doing steady state cardio is to break a sweat without having to work at too high of an intensity. If you feel as though you cannot physically continue your workout and are gasping for air…it may be time to slow down a bit.

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  2. #2
    Join Date
    Jun 2015
    Long Island, NY
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    In my opinion, burning fat is 99.99% based on nutrition/lifestyle and not cardio...under the assumption one is actually physically active in the gym in an anaerobic capacity... Just my opinion...

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