如果您注意到向较低强度锻炼的转变，那么您并不孤单。突然，人们选择在跑步机上行走，或参加参加铁杆训练营或HIIT锻炼的恢复性瑜伽课。
健身专家注意到低强度有氧运动的趋势（有时也称为低强度稳态或LISS）。“我觉得当前的利斯趋势与我们多年来我们所经历的压力的增加有很大关系，”马萨诸塞州马萨诸塞州杰弗里·杜阿尔特（Jeffrey Duarte）说。纽约体育科学实验室。“人们意识到自己可以通过LISS感觉良好，减肥和处理压力，而不是长时间通过HIIT感到精疲力尽，压力和呼吸。”
人们还在学习他们无法通过高强度锻炼实现所有目标。
“If we look at the science behind HIIT and low-intensity cardio, we see that they elicit very different adaptations,” notes Ryan Fairman, an exercise physiologist and owner of持续性能。
In other words, HIIT and low-intensity cardio have different effects on the body. “People are starting to realize that both need to be done in order to have a more wholesome and complete training regimen.”
THE LISS BENEFITS
那么，让事情缓慢有什么好处？好吧，首先，有便利因素。“我一直以来一直相信步行是任何健身制度的绝佳补充，”经过认证的私人教练，创始人罗布·杰克逊（Rob Jackson）说最小拟合。In fact,步行可能是低强度有氧运动的最佳例子。“这很容易做到，而不必去健身房或汗水，因此可以将其包含在每日通勤中，或者在周末与朋友和家人在一起。”另外，它可以帮助人们努力适应生活中的人们找到中间立场。杰克逊指出：“我们经常生活在极端。”“极度固定（办公室椅子）或非常活跃（午餐时HIIT）。我们的身体已经花了数千年的时间在中间的某个地方，因此步行是解决这种失衡的好方法。”
[perfectpullquote align =“ full” cite =“”链接=“ color =” hex 0073bb“ class =” size =“”]]More people are realizing that little and often is the key, which means that regular short walks can easily be included and counted as exercise.[/perfectpullquote]
What’s more, lower-intensity exercise is incredibly accessible, Jackson says. “Although HIIT is very effective, it’s also not always possible for some people who are not as active. HIIT is very intensive, and those new to exercise can find it intimidating and embarrassing in the beginning. More people are realizing that little and often is the key, which means that regular short walks can easily be included and counted as exercise.”
Most important, low-intensity cardio keeps your heart healthy. “A strong aerobic system increases your heart’s efficiency by increasing stroke volume and lowering the heart rate,” saysJulian Sisman, a certified strength and conditioning coach. “This helps you maintain a higher level of cardiac output for longer periods of time.”
低强度运动也可能有助于改善整体生活质量。Fairman解释说：“低强度有氧运动可以帮助减少同情驱动器（战斗或飞行，焦虑，在边缘），并促进更多的副交感神经（休息和消化，放松）的反应。”“这意味着，随着时间的流逝，个人倾向于注意到更好的睡眠，康复和减轻压力，因为他们往往会更加放松。”
最后，利斯使保持活跃和安全恢复at the same time. “Low-intensity cardio workouts allow you to get in more days of training rather than go hard one day and then spend two or three days immobile from so much soreness and fatigue,” Duarte says. This goes a long way toward preventing injuries, too.
“如果有人疲倦但继续训练，他们的身体需要调整其效率，以简单地完成锻炼。这不是理想的，因为形式总是会动摇，这意味着特定的肌肉将接管以帮助支撑较弱的肌肉。这样做，您最终可能会造成疼痛和伤害。” Duarte解释说。但是，如果由于低强度有氧运动，您拥有坚实的有氧基础，那么很难使自己疲劳，这意味着您可以安全地安全地锻炼。
HOW TO DO IT
How hard should you work when you’re doing low-intensity cardio? Ideally, you want to keep your heart rate between 120–140 BPM, Fairman says, depending on your fitness level.
As for which activities to try, he suggests a leisurely bike ride, brisk walk or light swim. “Any piece of cardio equipment (elliptical, treadmill, arc trainer, bike, rower, etc.) can also be used, but you must ensure that the intensity stays low. For most of my clients, I recommend something that they enjoy doing, which ranges from cardio at the gym to basketball.”
If you’re wondering how often to do low-intensity workouts, that depends on your current fitness level. “If you are a high-level athlete, it is safe to assume that you are most likely training 4–6 days a week,” Duarte says. In that case, he recommends one or two days of lower-intensity cardio.
杜阿尔特解释说：“如果您是刚开始的人，在前两周内完成两到三天的较低强度锻炼以及其他一些锻炼将是理想的选择。”然后，您可以慢慢添加更高强度的工作，同时每周保持一两个锻炼低强度。
THE BOTTOM LINE
Unfortunately for LISS lovers, experts don’t recommend skipping high-intensity workouts altogether. “Incorporating fluctuations in intensity is the smartest thing to do,” Duarte says. Plus, he points out, doing a mix of the two also makes things less boring and therefore, you’re less likely to fall off the bandwagon.
