ケイラ・アイトサインズのインスタグラム(kayla_itsines) - 7月1日 20時53分
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LISS training = low intensity steady state training. Unsure what that means? Let’s use WALKING as an example. Walking is a perfect example of LISS, BUT not just any kind of walking, you need to be walking at the same pace for a certain period of time (not starting and then stopping). The way I perform LISS is on a treadmill. I use the @SWEAT count down timer from 30 minutes and I walk at 5.8k\ph (Note: I live in Australia - so 5.8k/ph for me is around 3.6mph if you are in 🇺🇸 - it should be a fast walk). I do not change the pace OR add an incline. This is called LISS training and can be applied to cycling, swimming, jogging and more. Speaking of LISS! I recently uploaded an Instagram story of me walking on the treadmill and mentioned that I never walk on an incline. I got a lot of DM’s asking “why?” and honestly there is no magic to this. I just dislike it 😂! I personally don’t like making my LISS workouts harder than they NEED to be. I leave that for my resistance workouts🤣. For now, I’m very happy with my fast walk while watching netflix haha! ⠀
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www.kaylaitsines.com/app
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hannahg05
A quick PT’s perspective on treadmill without incline- consider putting it at the lowest incline possible- even just 0.5 and here’s why:
When you walk on a flat treadmill, all you have to do is lift your legs up using your hip flexors/quads: you aren’t doing any forward propelling at all (which is mainly your gluts and hamstrings) since the belt moves forwards for you. When you increase the incline just a TINY bit, the gluts kick in, therefore mimicking a more natural walking pattern with reciprocal hip flexion and extension, which is great for neurological training and carry over into ‘real’ walking.
The tiny incline is barely felt, but does so much! ??
squiby18
@shatha.nazzal I understand what you mean, you just lift light and then you keep your muscle tone. You won’t gain big muscles and you won’t bulk up unless lifting really heavy 3-4times a week so just lift lightly with higher reps to “tone and slim”. This is what Kayla does
erinmcdougaldjazz
5.8 ???? Isn’t that fast RUNNING speed??? I work out regularly and pretty aggressively; 3.5 is a very* swift walk speed. 4.5 is running speed. 5.8 is like race speed running... is there a difference betweenAustralia and America in these metrics?
getfitmindbodyandsoul
@kayla_itsines this just made my day! I just bought a treadmill to add some spice to my at home workouts #postpartum with baby number 2. Can I lose/burn fat from consistent LISS on the treadmill? Thank you! ❤️
ehutch2966
I’m a cardio junkie..... walking, running, cycling, etc. I know I need to add strength training to really tone up, but it’s all new to me. How would you suggest I integrate strength training into my workouts?
fit.little.fitz
@fit.mama.trish she talks about LISS all the time ? if you look through her Instagram you can find all the great tips about it and how high your heart rate should be, different kinds of LISS etc.
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