Looky there! Two posts in two days!
I feel accomplished.
At any rate, I went to the gym today and my slightly banged up ankle barely gave me any trouble. It is still sore, all right, but it is getting better.
It does help that today it was shoulders and biceps day, with some LISS cardio. Tomorrow is quads, with lots of squatting, lunging, etc. That should be interesting.
Q. So what is this LISS you speak of?
A. LISS stands for low impact steady state cardio. It burns a lot of fat at a steady pace, and you want to do it always after your lifting, not before. It is more efficient this way. It is great for fat loss in bodybuilding, combined with clean eating and strength training.
Q. Can you give me an example of LISS?
A. A classic example of LISS is walking on a treadmill, on incline, at a steady pace without holding. The idea behind this exercise is to walk at the highest incline you can without having to hold on to the treadmill handlebars, while rising your heart rate at a steady pace.
Q. So what incline is the perfect incline in this case?
A. The one you can sustain without holding. In my case, I like to kick it at 4.5 during the first minute as a warmup, and increase it within the next 5 minutes to 7. The idea is to end at 10 or higher.
NEVERTHELESS, this changes from person to person. If for now 4.5 is the highest incline you can sustain without holding, keep that. Try to go 5 next time and so on. Sooner than you know, you will be sweating like a maniac at 10 without touching those handlebars. It is a gradual thing.
Q. What is the perfect speed?
A. Between 3.2 and 3.5. Height is better than speed, at least in this case.
Q. I have heard of HIIT (high intensity interval training), as opposed to LISS. Which one is better?
A. Both are excellent. We can touch on HIIT on a different entry.
And that’s it for today.