The Pros and Cons of HIIT vs LISS Exercising Styles

These two opposing styles of exercise, High-Intensity Interval Training (H.I.I.T.) and Low-Intensity Steady State (L.I.S.S.) cardio are hot right now in the world of fitness. Which one is better? Which one will get you the best results? What are some of the pros and cons? Read more below and find out.

What Is HIIT?

HIIT stands for High Intensity Interval Training. A HIIT workout, stems from two main principles:


  • Alternate between short exercises and rest periods
  • Exercise periods are quick all-out, 100% intense bursts of effort


For example, you can sprint on a treadmill as fast as you can for 30 seconds, then walk for another 30 seconds before sprinting again. You can alternate types of exercises and also exercise to rest ratios.


  • Provides shorter workouts so it takes less time
  • Burns more calories
  • Strengthens your heart
  • Very accessible, there are a lot of free workouts online
  • It’s fun and exciting


  • It’s physically demanding and mentally hard
  • It’s exhausting
  • Can be dangerous and lead to injury
  • Requires more recovery time

What Is LISS Cardio?

LISS stands for Low-Intensity Steady State or Low-Intensity Sustained State. The principle of LISS is simple: Do any type of aerobic activity at low-intensity for a prolonged time period. Low-intensity means that your heart rate should stay between 50-60% of your max heart rate. To calculate your max heart rate, subtract your age from 220. LISS cardio workouts typically last between 30 to 60 minutes.


  • It will get you results
  • It burns calories steadily
  • It is safe to do, minimal risk to injury
  • It is slow and under control
  • No need for recovery time
  • It is gentle enough to exercise daily
  • It is convenient, no need for a gym, special equipment or instructor
  • Great for your cardiovascular conditioning


  • LISS may lead to a plateau and get stuck in an exercise rut
  • It will take a long time to lose weight
  • Reduces your metabolism in the long-run
  • It will not help your body build muscle

Final Word

HIIT and LISS are two completely opposite forms of exercise. Some of the best benefits of HIIT are the drawbacks of LISS and vice versa. It is up to you to figure out what your goals are and how you want to achieve them. In any case, we recommend consulting with a doctor before beginning any exercise program. Better safe than sorry!


Consistency and discipline are the most important factors when it comes to exercising and getting results. If you really want to lose weight, be healthy, get more energized, think about what form of exercise you can you see yourself doing long-term. Find a style of exercise that you enjoy doing and build a habit of doing it regularly. The results will come, you just have to be patient and stick with it.


Always remember to stay safe, be consistent and have fun!


Jennifer Miller

Fitness Coach

Jennifer Miller has been a fitness coach since 2002. She is a regular contributor to Authority Health and many exercise blogs. She has spent years researching and analyzing nutrition and how diet affects the body.

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5 Must-Do Holiday Body Tips

As if the onslaught of jingle bells and colorful lights in television commercials wasn’t enough of an indication, here we are.  The holidays are upon us.

Without fail, millions of Americans approach the annual holiday season hoping they won’t gain weight.  And each year, millions of Americans inevitably gain the very weight they hope to avoid.  Trimming the fat never seemed so appropriate.

Parties, gatherings, and family get together feature irresistible food and drink.  And yet, many folks find themselves in the all-too-predictable cycle of dieting when the calendar flips to January.  Well, weight gain doesn’t have to define your holiday season.


As proof, we have five reasonable tips to help govern the coming weeks.  Yes, following the tips will require some discipline.  But, hey, you’re up for the challenge, right?

1. Counter the calories

Let’s face it.  The likelihood that you’ll consume fewer calories during the holidays, is just, well, insane.  So, devise a regimen of exercise to counter the anticipated increase in calories.  Hint, hint: we’ve got some pretty good ideas.

2. Take the stairs

Do you typically take the elevator to your office?  Take the stairs instead.  Now, if you have 80 floors to hike, that may be a bit much, but determine an acceptable number of flights to ascend and then stick to it.

You may have to arrive 5-10 minutes earlier, but your waistline will be glad you did.  No stairs?  Park further away than usual and walk.  Your lunch break can be a great time to stretch your legs and remain active as well.

3. Up your jog game

Put some extra time into those sneakers!  They aren’t just for looks, after all.  Hey, maybe you’ll get a new pair as a gift!  If you already run, be sure to keep doing so.

Maybe add an extra mile or two.  If you aren’t the running type, a light jog or brisk walk will do.  Too cold outside?  Find a treadmill to use at a gym or, better yet, get one of your own.

4. Play like a kid!

Holiday breaks allow children more free time than usual.  With no homework, and friends, cousins, or other relatives around, they wanna play!  So, join the fun.

If there’s snow on the ground – go sledding, build a snowman, or have a snowball fight.  No snow? No problem.  Grab a soccer ball, basketball, or football.  And have a great time.  You’ll be their favorite aunt, uncle, or grandparent in no time.

5. Watch the meaty middle

Sit ups, crunches, and other general ab exercises aren’t all that easy.  But they can make a huge difference!  From the quick and strenuous – search “eight minute abs” on Youtube – to the more moderate – a predetermined number of crunches or half sit-ups each day, keeping your core in check will make your January much more manageable.

Remember, you don’t have to completely avoid holiday party spreads to be guilt-free.  With a plan in place and some determination, future articles with advice on preparing your spring/summer beach body may not even apply to you!


Is Meditation a Replacement for Student Discipline?

We’ve already outlawed the ineffective and inhumane practice of beating students as a form of punishment for bad behavior. Should detention be dismissed as a “lesson in behavior” as well? It seems that schools that are implementing meditation, yoga, and mindfulness are reporting boosted grades and better behaviors. Let’s explore their success…

Social Media Following

A short video on Facebook highlighting the benefits of meditation practice at Robert W. Coleman Elementary School has been circulating as of late. The trending video is not brand new, but the message may be for many. The West Baltimore school is one of many around the country utilizing meditation and yoga to help students monitor their own behavior.

At Coleman, all the students practice deep breathing and yoga in the morning. It centers them and gets them ready to do schoolwork. It also helps them focus and reset, allowing them to shed negativity they could be bringing in from their lives outside of school.

A Good Form of Discipline

When two students have an altercation, instead of sending them to the principal’s office, they are sent to a “mindful” room. In some schools there are counselors in the spaces set up specifically for kids who are angry or having a hard time. Going to the special room allows them to “blow off steam” and get calm. (The room can have distinctive lighting, beanbags, blankets, soothing music, colorful walls, trace scents of essential oils—anything to invoke serenity in the environment.) Once the students are calm, they are more apt to explore and discuss their feelings. They are encouraged to look at better ways of handling challenges and frustrations.

Schools implementing meditation practices report fewer office referrals, fewer or zero suspensions, and overall improved school environments. Mindfulness has also shown to help students attend better and perform more proficiently on tests. The main bonus is that the child learns that he/she has the ability to attain calmness and make better behavioral choices.

Is Meditation a Form of Religion?

The most concise answer is that practicing meditation is not a religion. There are certain religions that advocate meditation and yoga as tools to center oneself. But in and of itself, the practice of deep breathing, stretching, and bringing awareness to the body and mind is not a religious thing. It may actually be more rooted in science.

Mindful Meditation

Any child (or adult) can reap benefits from yoga and meditation, regardless of his or her faith. JAMA Internal Medicine published a study reporting that mindfulness meditation can help decrease stress. School is a huge stressor for kids. The research also revealed that meditation can not only ease anxiety, but depression, and actual physical pain as well.

Other benefits of meditation for students:

– It removes the feeling of competition. The practice is about getting to know yourself; you win when you learn about you.

– You don’t have to have any athletic ability; anyone can do it.

– It improves self-image. Kids are very self-conscious, especially about their bodies. Positive self-image improves overall health.

– It increases respect for the body.

– It improves posture.

– It improves the ability to manage stress and the ability to respond more appropriately.


A mental health professor at the Johns Hopkins Bloomberg School of Public Health had a beautifully articulate talking point about the introduction of yoga and meditation into schools. She said this about deep breathing, “When we sit with pain or discomfort rather than act on it, we learn that feelings and sensations come and go. We don’t necessarily need to act on them all. We have a chance to pause and make a thoughtful choice about how to respond.”

It’s this type of statement that can help us to understand that detention or other forms of punishment many not be as effective as once thought.

Check out GetThrive for more articles on healthy living tips for you and your family.







What Do Almonds, the President, and Discipline Have in Common?

Healthy snacking is no simple task, but President Obama is disciplined when it comes to eating almonds.

Media Miscommunication

This sounds like a joke, right? Well, it kind of was until the President chimed in to clarify. Michelle Obama and the White House Chef were discussing Barrack’s late-night eating habits. Michelle told the interviewing reporter that his favorite snack was almonds. She added, “…he has just seven almonds. That’s it.” He’s just that disciplined.

The President thought his wife’s quote sound a little too obsessive-compulsive about his snacking. And it was. She was ribbing him, trying to get him to loosen up a bit. It worked.

Discipline Undeniable

President Obama avoids junk food, soda, chips, and cake. The original reporter was trying to convey how the president stays food-disciplined even while working into the wee hours of the night. Late evening, unhealthy snacking is an easy go-to if you don’t possess a willingness and discipline to keep the healthy course. We’ve all been there.

Why Almonds?

Almonds have an ability to lower cholesterol and reduce heart disease risk. Consumption of almonds has also shown to help prevent gallstones. They are a significant source of protein and fiber.

Almonds are rich in calcium, magnesium, and potassium. They also possess a wealth of vitamin E. They are low in sugar and have no cholesterol. Almonds offer the good fat. Almonds have over 80 nutrients. Here’s an in-depth link for almonds’ nutritional profile.

You can eat almonds plain and raw, sliver them into salads, or drop a few into your trail mix. There’s almond butter, which is delicious spread over a banana. Almond milk can be used in baking, coffee, and in your bowl of cereal. Almond oil is fabulous to cook with and can even be used as a skin moisturizer. Its uses and ways to consume its nutrients are endless.

The Take Away

As with any food, healthy or not, too much of it can have unwanted results. Eat almonds daily in moderation. Seven, like President Obama, is a reasonable number. But, sometimes you have to loosen up and splurge on a handful.

President Obama even offered the reporter a statement of endorsement. “You know, almonds are a good snack; I strongly recommend them.”

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