YOUR SUMMER FITNESS SAVIOUR

Don’t fancy a hardcore workout? We don’t blame you. Say hello to LISS – a gentler, more relaxing alternative

- JENNY ROWE

As temperatures rise, staying healthy can feel harder and more unappealing, but you don’t have to see the sunshine as a signal to start reining in your fitness routine. Low-intensity steady-state exercise, also known as LISS, has gained popularity as a more chilled-out slimming solution. It means exercising for a longer period of time at a slower pace, so you sweat less – and it could be your summer fitness saviour.

‘If you’re new to exercise, or returning after a break, LISS is a great place to start,’ says Dr Folusha Oluwajana, GP and personal trainer. We investigate why more people are choosing LISS to stay in shape and whether it could work for you.

YOU’LL WORK HARD, BUT IT WON’T FEEL LIKE IT

‘During LISS, you perform cardio continuously at a low intensity, usually 30 minutes or more,’ says Dr Oluwajana. ‘The intensity is determined by your heart rate – during LISS, you should aim for 50-60% of your maximum heart rate.’

That said, LISS isn’t an excuse to not try at all. Without tracking your heart rate, you can still check if you’re putting in enough effort to gain the benefits. During LISS, you should be able to hold a conversation, but not sing, and your breathing rate should feel quicker, but you won’t be out of breath. ‘You should feel as though you’re giving it five out of 10, with 10 being the hardest,’ says Dr Oluwajana.

Finger on the pulse

To estimate your maximum heart rate (MHR), use this formula: 220 - your age = MHR (in beats per minute). For example, if you’re 55 years old: 220 - 55 = 165bpm MHR.