Slow and Steady Wins the Race? – Rocycle
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Slow and Steady Wins the Race?


Long sessions of meaningless, ineffective cardio? No, thank you. These days, most people have come to terms with the fact that one of the most effective ways to work out is through HIIT – that’s High Intensity Interval Training – but you knew that, right? Of course you did. You’re a Ro’regular, after all.

HIIT has an impressive roster of benefits, including increasing your metabolism (thanks to EPOC, or excess post-exercise oxygen consumption), but there is such a thing as too much of a good thing. And that is exactly where LISS – Low Intensity Sustained State – comes in.

You can think of LISS as HIIT’s polar opposite, but opposites attract, making these two the perfect complements for one another. In order to avoid burnout from always pushing to your limits, it’s essential that you balance those killer Ro’rides and other HIIT sessions with something a bit more moderate in its intensity, where you’re hovering at about 50 to 65 percent of your maximum heart rate for longer stretch of time. Don’t worry, we aren’t suggesting you hop on the elliptical for 3 hours. As long as it lasts longer than 30 minutes, you can reap all the benefits.

Still curious? Here’s what you need to know about LISS.

It’s kinder to your body.

Getting your heart rate up and your sweat on are some of the best bits of a high intensity workout like Rocycle. That being said, LISS is slower by nature and, thus, gentler. Your body can recover more quickly, so this means you can do it every day (even in addition to your strength training, if you’re into that, or your HIIT, if you’re really aiming for fat loss).

As Shakira would say, you can do it whenever, wherever.

Because LISS is just steady aerobic exercise that is sustained for at least half an hour, the world is your oyster. Think a peaceful jog, a cycle through the Amsterdamse Bos, a relaxing swim. Anything goes. Just make sure you’re not working so hard you can’t hold a conversation.

It impedes exercise ennui.

When something becomes routine, it becomes boring. If you’re doing the same form of exercise (HIIT, we’re looking at you) day in and day out, you are bound to burnout. Creating diversity in your workout schedule ensures you stay fit and on track for your goals, all whilst having fun!

Lazy pays off.

Ok, well not exactly. Though you aren’t going to get in shape lifting the remote up and down to change the channel, LISS proves you can still get great results with low effort, so long as you work hard some days. Who doesn’t like the idea you can get leaner with just a few hours of strolling each week?


No Sunday Scaries here!


Ro’heroes: Noor


Instructor Spotlight: Babette