Feeling Sluggish and Stressed? Get Your LISS in Check!

Following on from our previous article, one of the first places to start improving your health, both mental and physical, is to improve your cardiovascular health. It is crucial to good health and longevity, forget what the f*ck cardio crowd says!!

Feeling super unfit at the moment when you do attempt an intense workout, or even just a walk or grocery trip? Struggling like you're pushing sh*t uphill? If your overall activity levels are down compared to the pre-ISO, you may find that you’re feeling sluggish. Your aerobic capacity is probably considerably lower than what it was, so maybe you need some LISS.

What is this LISS you speak of?

Low intensity steady state (LISS) cardio helps improve your overall aerobic capacity, in turn improving your overall health markers like blood pressure, heart rate, etc., aids the lymphatic (garbage collection), respiratory, cardiovascular/circulatory systems, helps with hormonal balance and overall stress levels.

A better aerobic capacity means you can work harder and get more out of all the other activities you do. It helps you achieve greater strength gains and push for higher intensity during more demanding workouts. It also helps you stay mobile if you have been spending long periods sitting.

So, how do you get LISS?

By moving. Well, more specifically, moving for a longer duration at a steady (hence the name) yet low intensity rate of exertion. What does that look like? Pick an activity that is moderately challenging for you, given your current fitness level, and that you can sustain for 45 minutes+. Some examples would be:

• A long walk where you pick the pace up, or climb hills, challenge yourself.
• A longer low-intensity jog, if your joints can handle it.
• If you have the luxury of access to a bike, rower, elliptical, treadmill or swimming pool, a low intensity longer duration using these.
• Dancing around your apartment or cleaning/gardening can even be LISS if you are constantly active.
• Basically, for the best success in improving your LISS, just find something you can AND WILL do a few times a week consistently!

Aim for 45 minutes, and keep a 50-60% heart rate, so just enough to get a little puff and sweat happening. If you are training for a specific sport or event post-ISO, you may need a bit more structure in how you program it.

If you can get at least 2-3 of these sessions in a week, it will help you get on your way to feeling a hell of a lot better. In a couple of weeks' time, most other activities will begin to feel easier, you’ll possibly feel less stressed and anxious, and your overall health markers (if you are checking them) will begin to improve.

Give it a go, what have you got to lose?

Apart from that annoying sluggish feeling, and possibly a little extra ISO-cushioning!

Guest Blog written by Katie Masters from KM Health.

If you’d like a bit more information about me and what I can do for you, head on over to kmhealth.com.au or follow me on ‘the gram’ at instagram.com/km.health.