A 30-minute low intensity steady state (LISS) cardio workout you can do at home with no equipment. What is LISS cardio and how to perform it the right way. Fat-burning workout for women that is postpartum and diastasis recti friendly. ===================================================
THE MOMMY TUMMY FIX PROGRAM: www.mommytummyfix.com
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LINKS TO APPROVED HEART RATE MONITORS MENTIONED IN THIS VIDEO (aff):
POLAR WATCH:
POLAR CHEST STRAP:
GARMIN WATCH:
FITBIT WATCH:
APPLE WATCH:
WHAT IS LISS CARDIO?
LISS is an acronym for “Low Intensity Steady State”. Whenever we talk about measuring the intensity of a workout, we’re referring to your heart rate. Measuring how hard your heart is pumping (your heart rate) is the best indicator we have to measure how hard you’re actually working in the workout. Basically the higher your heart rate the more intense the workout.
The whole goal of LISS workouts is to raise your heart rate to a certain level (about 50-70%) of your “maximum” heart rate, and then keep it there at this “steady state” for a given period of time. The goal is typically 30 minutes.
HOW DO I KNOW MY LISS HEART RATE RANGE?
The simple method for calculating your LISS target heart rate range is as follows:
220 - (your age in years) = HRmax (your maximum heart rate based on your age)
Then multiply your HRmax by 0.5 and 0.7 to find your ideal “fat burning zone”. This is the heart rate you should strive to maintain for the duration of your 30-minute workout.
I walk you through this entire process in the video during the workout, but to give you a simple example that you’ll always have here in the description to this video, I’ll calculate my LISS heart rate range:
220 - 37 (my age) = 183 (HRmax)
183 * 0.5 = 91.5 and 183 * 0.7 = 128.
That means my ideal LISS heart rate range for maximal fat burn during my workouts is 92 - 128 beats per minute (bpm). In order to do a “true” LISS workout I should shoot to keep my heart rate between 92 - 128 for the duration of the workout.
THE IMPORTANCE OF LISS AND THE FAT BURN ZONE
Our bodies use our food as fuel. Specifically they use certain nutrients in food to fuel our activity. These are referred to as “macronutrients” or “macros” and consist of proteins, fats, and carbohydrates. Believe it or not - these nutrients are actually used very differently by our bodies and the way that we train can influence which one we’ll primarily use for the workout.
Most of us are under the pretense that in order to get in a “good workout” and “burn a ton of calories” we need to work as hard as we can and go as fast as we can to really maximize our time. While this is true - working out this way burns a lot of calories - it’s important to keep in mind what TYPE of calories it’s burning!
Your HIIT workouts (High Intensity Interval Training) are targeted at getting your heart rate up into the 80-90% HRmax range. At this intensity, your body will primarily pull energy from the CARBOHYDRATES you’ve consumed. These nutrients burn “hot and fast” and require little-to-no oxygen to metabolize. That’s why they’re a great fuel for HIIT workouts.
However, if you keep your intensity and heart rate lower (50-70%) the fuel source your body will pull its energy from will be FAT molecules! Fat molecules require oxygen to metabolize efficiently. Keeping your intensity and heart rate lower ensures there’s an abundance of oxygen available and your body actually BURNS FAT MORE EFFICIENTLY!
LISS CARDIO POST PREGNANCY
After childbirth, most women have a goal to lose weight and specifically lose the “baby weight” they put on while pregnant. Because this weight is mostly fat, it makes sense to select a workout where fat loss is the primary goal.
Additionally - all the exercises in the workout need to be safe for women to perform after delivery. That means aggressive contraction of the abdominal muscles should be avoided (no sit ups, crunches, planks, mountain climbers, etc).
All the exercises in this workout are postpartum and diastasis recti friendly and are supported by the LISS fat burn principles - making this a great workout for you after pregnancy to start to eliminate that “mom pooch”!
THE MOMMY TUMMY FIX
Eliminating your “mommy tummy” has to focus on three key principles - the right core exercises performed the right way, eating healthier, and performing these correct types of cardio workouts. These are the principles I applied when I built the “Mommy Tummy Fix” program and are a key part of why it’s so effective.
I would love to share more with you! If this sounds like something you would like to learn more about, please visit:
www.MommyTummyFix.com
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