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I’ve decided to incorportate a LISS session into my weekly cardio program.

Wednesday, February 9, 2011 by  
Filed under Daily Blog



Last Wednesday I mentioned that I felt my HIIT (High Intensity Interval Training) cardio workout the day after leg day felt less than optimal. Simply put, my legs were too fatigued from my leg workout the day prior to generate the intensity I require to seriously challenge my cardio system. I mentioned that I was considering a change to fasted LISS (Low Intensity Steady-State) cardio on Tuesday morning.

So, for the first time on this cut (actually for the first time in more than a year, I think) yesterday morning I did 45 minutes of fasted LISS on my recumbent bike. I started off at 135 beats per minute (BPM), but I felt like I was going to fall asleep. I quickly increased the pace until my heart rate was 145 BPM. My maximum heart rate (MHR) is 193 BPM (I know this because I reach it all the time while doing HIIT cardio) so 145 BPM (about 75% of my MHR) is right at the outer edge of what is considered LISS cardio. Even at 145 BPM my breathing never changed. In fact, if you couldn’t see my lower body, then the only way you’d know that I was doing anything is because I began to sweat. The fact that cardio at 75% of my MHR was so completely un-challenging made me smile. All the mountain biking and HIIT cardio I’ve been doing has had a very positive impact on my cardiovascular system–and it’s only going to get better.

After LISS cardio I like to avoid carbs for the first meal, so I had a protein + fat shake: 60g Nitrean, 2 tbsp natural peanut butter, 15 oz water and 8 ice cubes.

I’m going to stick with this plan. I like that I’m really mixing up my weekly cardio sessions: 1 LISS session, 1-2 HIIT sessions and 1-2 extended mountain biking sessions. The wide variety of cardio is going to make it very tough for my body to adapt–especially because each week I up the difficulty of my indoor HIIT cardio, and my mountain biking sessions are never the same thing twice. Also, the LISS cardio sessions are going to be a great opportunity to catch up on my UFC DVDs–I’m way behind. 🙂

I’ve updated my Training page to reflect this change to my cardio program.

Look for a new Favorite Things item later today!

John Stone Fitness Comments

6 Responses to “I’ve decided to incorportate a LISS session into my weekly cardio program.”
  1. John, you like UFC, you are already in tremendous physical shape for both strength and cardiovascular – why don’t consider trying a martial art like Judo? It is a lot like UFC but minus all the over the top egos and macho attitudes. Adults start all the time, and in your shape you’d be able to hang with the 20 year olds. You would be able to be competitive in local novice tournaments and such. Seems like a great new challenge for you to tackle at some point.

    I know you are a computer geek, and like all computer geeks that means you’ve always secretly dreamed of becoming a Black Belt in something. Come give it a shot 🙂

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    • I’ve tried martial arts before. I love watching most forms of martial arts and greatly respect and appreciate the discipline and skill involved, but I found that it was not for me. Of course that was a long time ago, so who knows. Maybe one day I’ll get the urge to try it again.

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