Cardio For LIFTERS! No More Boring LISS (Try This Instead! )
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- Опубліковано 22 сер 2022
- #bodybuilding #fitness
LISS (low intensity steady state) cardio is boring man. We all know we're supposed to do "cardio." As lifters, however, many of us find the thought of this idea to be tantamount with torture. There's a reason why you chose the barbell instead of a treadmill. I get it. The good news is there are several different energy systems in the body and as such there are many different means at our disposal in order to improve our levels of general conditioning. Yes, you should do SOMETHING involving movement that makes you breathe heavy, but it doesn't have to be what people traditionally think of as "cardio" and it certainly doesn't have to be boring.
This is where a concept that I call "MIIT" comes into play. MIIT is "moderate intensity interval training," and is essentially a protracted version of a traditional HIIT (high intensity interval training) protocol with slightly different parameters across the board. Combine this MIIT concept with different forms of loaded carries and that is where the true magic starts to happen, especially for guys who have a "lifter's temperament."
All of these ideas and more are explained in detail in the video so be sure to check it out! If you enjoy this style of video and find the content to be informative then please remember to hit the like button, leave a friendly comment, and subscribe to my channel as well. Keep training hard guys!
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To me the best thing about LISS is just turning off my mind while my body just does its thing. I sometimes study/listen while doing LISS too, its great. I agree with all your points too, mostly the time thing
If you can use it as meditative time that is probably a very good thing for mental health as well! Unfortunately for me, I would feel more relaxed walking on hot coals than doing LISS cardio, so it kind of has the opposite effect on my temperament.
It's hard for lifters to do LISS since it's a huge mindset change, all or nothing straight into a LISS for an hour or two. But for metabolic health LISS is the best. I think It's cool to be able to run 10, 20, 30 miles or even 50-100miles and still be a super strong mfer
I definetly agree with you on that. It is hard for me to go from heavy barbells to just walking on a treadmill, lol. Feels lame 😂
Also its proven by research that LISS and HIIT are doing different things for your body. LISS build capillary systems and increase heart stroke volume while HIIT is better for V02 max improvement. You should be doing both.
It’s super cool, but literally one of rarest thing you’d find among human beings to have the kind of endurance needed for long distance running as well as pack on a lot of muscle mass. The reason being that bigger your muscles, the more energy they need to move, more oxygen they need to mobilize the glycogen into energy. This would mean that in order to run the same distance your cardio vascular system have to work extra hard when compared to someone with less muscle mass. Definitely worth giving a try though because your heart will be healthier for it
@@deathstarresident You can't be elite at both, but you can be far above average compared to the average person. I'm putting in 42miles/week of trail running with 9k vert at Z2, resistance training 3 times a week. I'm always tired but progressively adapting to the workload. It's like adding layers to a cake. There will come a point when It's too much.
My favorite type of cardio is Bag work, its combines steady state with explosiveness, It also keeps my skills sharp. being strong with Barbell training and staying sharp with boxing will at the very least keep me in good shape if I ever have to defend myself or family. Barbell training is one of the best things I ever started doing, next to martial arts when I was younger.
Any fighting endeavor is going to be great for conditioning. It mixes low intensity with high intensity and is interval style by default. Good stuff man!
When I read bag work, I immediately thought of helping my wife bag groceries :)
There's a parking garage near me that has eight floors. Each floor has a 100 yard hill that's around 12-15% incline.
I sprint the hill, walk to the next hill, sprint that one, etc.. Once I finish the 8th floor, I take the stairs back down and repeat. I call this "running the gauntlet" and after 3x/24 hill sprints I'm toast.
**This is my official "cardio workout" 2x per week. Other than that I walk 10-15K steps every day without fail and do full body lifting 3x per week. 💪
That sounds like a great little setup there, are you in NYC or LA? I live in AZ and there are tons of mountains and hills out here, it feels pretty awesome to be running like that out in nature.
I run around my 4 ft deep kiddy pool for an hour holding weights and doing breath holds, and then about every 10 mins I go back against the water current I've created lol, may sound funny but it gets me sweaty and my heart pounding
Whatever works for you man! I don't judge. Unfortunately many people don't do activities that would be good for them because they are worried about what other people's perceptions of them doing the activities will be. That's sad though.
Bro that sounds fun as fuck.
I wish I had a pool to try it out lol! it sounds fun for sure
I dig it. Sounds like the kinda goofy fun that can decompress your mind
Great video mate. Very informative
I love this vid! Super educational. Have you ever used Next Level Diet? I got a personalized build up muscle meal plan from them and I love it.
Jump rope does the work with minimal space and equipment requirements, it's super fun with a plethora of possibilities for different skills, techniques and intensities (all three energy systems). It does match the lifter's character especially when it's combined with some nice KB work (snatches and c&p are great!), while it's great for your Achilles to build some stiffness and structural integrity for jumpers. I'm surprised that you are not an elite jump-roper yourself man! P.S. Pink wife beaters are unbeatable! 😁
That tank top is money lol, great video thanks
I go for walks in the hills with the odd downhill sprint sprinkled in during the walk. We used to do what we called "pole running." We used the spacing of telephone poles to measure off intervals to switch between walking, heel-strike running, and heels-elevated running. I also have a one mile flat walk I do with an adjustable kettle bell. When I don't have 20 minutes I shorten the walk and add more weight and a second kb. Good video.
I personally have been doing the "wenning warm up" for months and it's my favourite form of cardio. Increase GPP, tendon/ligament strength, fixes weaknesses, prevents injuries, primes you up, and directly makes the core lifts better. I can't imagine lifting without it anymore. Highly recommend 🔥
Farmer Carries & Sled Drags saved my conditioning career🔥
two of my all time favorites!
Good video
I remember doing something similar after watching your original video on farmers Carry two years ago?
Did something like 100 lb farmer carry for 50 feet back and forth for 3-5mins with rest of 1-2 mins in between. For about 20 mins total. Haven’t done it in a while as I haven’t been doing cardio as much but getting back into jogging and jump rope as well. Will set a day during the week to get back on these
Highlighter educates and encourages you in fitness
My favorite cardio is just running my plates (45Lbs/20Kgs) across my basement and back for a couple of rounds. I also enjoy just walking around. Walking is extremely easy, but it adds up over time.
💯 agreed man!
"The Skinny Dennis" Crossfat WOD:
Farmers Carries One Way
Zercher Yoke Walk the other way
Sledge Hammer to Tire 10 reps each arm
10 minutes as many rounds as possible. The sledge hammer to tires essentially lets you catch your breath while being active with the carries being a bit more intense. Can certainly take this model and use different equipment based on availability. I still do my LISS on the elliptical after this WOD, lol.
Cycling in a hilly town (like I live in) is the best MIIT, and a great way to work exercise into the daily routine... I do really love my LISS as well, however 😀
The most annoying thing about LISS in my mind is how long it takes. I have a busy schedule and I simply can't take 2+ hours a day to walk around and accumulate steps. My work is also far too involved to really get it in during the day. The flip side of this coin is that it always feels like (to me) that HIIT interferes far too much with my lifting to make it worth doing together, ala Brian Alsruhe. Kind of stuck between a rock and a hard place if you're someone with an involved job and in school.
Proper LISS shouldn't take more than 45 minutes. Running outside for 5-7 km shouldn't took you more than an hour. I hate these over exaggeration by lifters for an excuse to not doing LISS. 2+ hours? lmao. Even elite boxers don't run more than 1 hour every day.
Dang.... Now this is train like an athlete. 🤯
Enkiri is there any training template that was the full program of this video?
What do you mean? Like are you asking do I incorporate the MIIT concept into any of my templates?
@@EnkiriElite Confession from me, I bought Explosive Total Body Circuit Workout a year ago, and it worked awesome, it's so flexible. 🤯
I noticed even after Circuit Workout, I feel I wanted to do more after the workout, which is why I put cardio as finishers. Further on, I felt bored during those cardio sessions. 😵
This video was something I always wanted to see. Cardio with weights.
I hope one day there's a program based on MIIT. Or exercise library based on MIIT.
I've done the walk around the block with a 35lb dumbbells scheme. It's a lot more fun than jumping rope. And I do feel cardio tired, so I'm getting to the right type of adaption when it's over.
And the solution is simple if you don't feel "cardio" tired at the end...just use a little bit less weight next time and carry it farther. Then you will feel tired when you're done for sure!
I think all of this is true, and it is a great and more interesting way of working your conditioning, to be honest I’d rather do this all day than steady cardio, it’s badass. However, in my position as a Naval Officer, where I have both strength and running goals to maintain i.e a sub 9:30 mile and a half and a sub 20 3 miler, I have indeed found that the best way of getting better at running, really is by running. I al curious tho, whether you could use some of the methods given as a complement to an already existing running regimen in order to better it, whilst saving one’s strength and muscle mass in the progress
I'm not huge on HIIT so I've been doing some weird combination of moderate push, moderate recovery... I go rucking with a 50-pound pack (backpacking is a hobby) and every quarter-mile do 20 squats with it (not too strong yet), usually on a street curb for slant squats for me. you can adjust the frequency and number of squats, squat type (maybe turn into weighted jump?) and pace of walking w/ the pack (downside is relatively static load, can't distribute load on either side of body, unless you have a loadable vest), to suit your wants. Gets me better at hiking. Seems like an efficient way to simulate elevation gain without having to go back down which puts undue stress on joints in training. For me, a noob, it gets my legs feeling like jelly in the best kind of way. Still end up doing it for an hour, so a bit back into the LISS territory, so, well I actually like LISS, so that's my story.
Been doing loaded carries like u mention for my cardio. didn't occur to me to called it Mid Intensity Interval Training🤣🤣
Well it depends on the parameters that you use to set it up!
Hey Man , is it possible to do more than one method in one day ?
i am thinking about doing a GPP type of day that goes as follows maybe :
1:Zercher carry (Heavy) for short distances
2:Battle ropes (HIIT) like tabata protocol
3:Over shoulder Carry "on a stairmaster" as (LISS)
________
People often compare LISS, HIIT and traditional weight training but in some ways they're extremes, like you said I think it certainly doesn't hurt to combine the different modes of exercise. Especially where total-body conditioning is concerned, I don't think you need to be so specific like with strength training and just find anything that gets your heart rate up (with some mindfulness about potential overuse), including training outdoors or using weights. The only issue is that a lot of gyms don't have the space for sled pushes and loaded carries, the only large spaces often being the walkways where people might look at you funny.
What are your thoughts about the Simple & Sinister Kettlebell Programm?Just curious - I know it's not like the principles you elaborated on in this video, but I love to do it (or variations) for quick, space saving cardio at Home.
Would need to look it up!
Enkiri bro you must talk about the benefits of lifting rocks. They are a lot more dense than sandbags. You can do every barbell lift ( plus grip strength). Squats with heavy rocks work your whole body, while holding the rock
LISS and MISS (low and moderate intensity steady state cardio) are game changers. Years ago I would get winded on a set of heavy squats for 5 reps. I couldn’t recover between the set until like 5 mins or more later. Nowadays, after doing MISS cardio a few days a week for 60-90 mins- my endurance is a ton better. I can get through my workouts much better and can recover a lot quicker between sets. Cardio is important- don’t neglect it
I'm an over-the-road truck driver. One thing I've sometimes done for cardio and general fitness is farmers walk a series of smaller bottles filled with water that I usually have on hand in case of an emergency coolant leak. Basically, I would walk five minutes with two two and a half gallon bottles, repeat with two 2 gallon bottles, then go on to the 1.5 gallon bottles, 1 gallon bottles, half gallon bottles, and then nothing. It seems like a pretty decent way to get in cardio while also maintaining some strength and general fitness, but I wonder if it's either too light to do anything or too heavy over that duration just by virtue of being farmers walks.
Carrying moderate weights for extended periods of time is one of the best conditioning methods in existence. I think you are on the right track man. Stay sharp!
@@EnkiriElite thank you. Yours is one of the absolute top fitness channels on this platform, and your content is always appreciated. Have a great day.
What would your target heart rate % be for MIIT training
I’ve impressed people at my gym with my 635 farmer walk (high handle trap bar) at 185 I wonder how much you could farmer if you tried
Yup, carries really are underrated af. I can't stop talking about them now that I've given them some real attention. They just hit so many weak points at once. And even if they are not weak points they are just key points to strengthen.
I feel like it's the most productive way to get your conditioning.
People don't get this, you have to have the endurance to hold yourself in a good position to produce force from. Every shake, or wobble you can eliminate from a set accumulates to add pounds on the bar. Endurance maintains stability.
People don't get that conditioning doesn't just improve training, but it also improves recovery. The same systems that that move nutrients to the muscle to keep you going when it's tough also move nutrients to muscles after workouts, and the same goes for removal of waste.
Lack of conditioning/endurance absolutely limits strength, and size gains.
Great alternatives for standard cardio choices. My question is, having a goal on running (something like military test on short distances, 1,5 mile) how much transfer these works have on running?
I think they can go a long way towards building the cardiovascular endurance needed to perform those events successfully, but that doesn't mean they will create the local muscular endurance needed to run distances successfully.
For example, if all you do is this MIIT style cardio but you never actually run distances then you may find that your lungs have plenty of gas in the tank when you are running but that your legs, or calves, or feet becomes too tired to push hard for the whole distsnce.
Would you say that the rucking with a weighted backpack (mine is 30lbs) and going for like a 3 mile walk around a 16min 40s mile pace could be within the realm of this moderate intensity cardio? I know it is sort of in between and could be considered pseudo liss but it is something I genuinely enjoy and is easy on the joints but gets me outside and I have nice routes with varying terrain and inclines and declines.
I think this is more LISS. good stuff nonetheless so if you enjoy doing it then keep on rucking man. But anything you can carry for that long is low intensity for you, not moderate.
@@EnkiriElite yeah I personally want to keep the cardio I do as low impact as possible but I still want to keep my steps high and get outside especially during the good weather
I can recommend Chandler Marchman for inspiration on this kind of cardio
My favourite kind of cardio is going out every evening to feed all the strays in my area. 🐈🐱🏃
Cats eat a huge amount of song birds every year. Don't feed them if you appreciate hearing birds singing in your neighborhood.
The other day I walked around with heavy dumbbells in hand. When it took the breath out of me I thought "Is this something?". Then I didn't do it again for several days and then this video appears.
I like jump rope because it gives me an excuse not to train calves directly.
My favourite cardio is hard biking and hill sprints right now
Good stuff bro!
I thought of rucking on an incline treadmill or a stair masters, you think that is a good idea?
As long as you have a safe way of doing it then it's going to be very productive work.
@@EnkiriElite though i would've loved to be able to find a hill for quadruped sled work. I live in a flat area :(.
hill sprints
I love hill sprints! Just made a short talking about them a few weeks ago.
Hi mate, what would 20% incline @ 3mph fast walking on a treadmill for say 30-40 minutes be considered as in terms of intensity? My heart rate is through the bloody roof and am thoroughly drenched.
If you can sustain it for 30 mins non-stop it is LISS. Not that there is anything wrong with that! If you enjoy it then by all means continue to do it. It's good for your heart.
So i Liked the idea of Treadmill Farmer's Carry cause i don't have much space in the Gym , BUT :
is it a good idea tho ? i don't see it being practical as like how to set it up or how to increase or decrease the speed or how to get on or off it .. all that while holding the dumbbells :D
Maybe i am stupid haha but i am not seeing it in my head
Use one dumbbell and carry it on the shoulder. Switch shoulders as needed. A weight vest is a better option but most people don't have those!
@@EnkiriElite Hmmm i guess that makes sense ye , cause a normal Farmer carry with 2 dumbbells in hands isn't practical . but i'll try carry over shoulder tho ..
Unrelated but is it bad if I’m on the intermediate template if I havent hit intermediate strength numbers, will I not make progress?
You'll probably be fine man. Just use conservative starting numbers. The Progressions are pretty manageable overall.
@@EnkiriElite thank you for the quick answer my man, all love
When did Richard Simmons take over this channel?
I like LISS cardio 🥺
Math is pretty simple really. If you’re looking to loose some weight get shredded (while eating exactly what you’re eating now). you can run for it
Total kilocalories used up = your body weight in kg x distance in meters x 9.81 x 0.239 /1000 kilocalories (kilocalories in physics is equal to Calories in nutrition with a capital C)
Or if you carry a weight of say 10 kg (22 lbs), you’d burn an extra 0.02344 Calories per meter. If you run 10 km (6.25 miles) you’d burn an extra 234 Calories.
I do walk a lot, to the gym, from the gym, to work, from work, and I do double Kettlebell training 2/3x per week. That said, I think with the emphasis on heavy squats and deads now, it's becoming too much to recover from, I'm getting the low back pain! Might go back to running, but I don't run slow, I get my heart rate up to about 170bpm and hold that for a few miles.
running compresses the spine though, not sure if it would help your lower back
@@dvsavocs5290 does it? I've never had problems with running before, hell, I even was able to run multiple 8 mile runs per week when I messed up my back earlier this year from stupid kettlebell training I shouldn't have attempted. How about on a treadmill?
@@a_fuckin_spacemarine7514 I think it also depends on your bodyweight, but if you were fine the whole time give it a try!
I really don't understand why any discussion seems to group "cardio" into LISS and HIIT. There is a huge spectrum in between. If you are relatively healthy, you be doing more "MISS" or even "HISS" where the M and H stand for medium/moderate and high (or higher). You mentioned it but it kind of seems like common sense. But, I would not even stop at 1-5 minutes. Going for 20 or 30 min straight can be a little dull, but extremely useful. Even if someone jogs relatively long distances, I would think that they are attempting to reduce the time required to complete the run. You don't run marathons st an average pace of 5 1/2 min/mile simply by doing LISS at the same low intensity forever.
But, I get your point. You can mix it up, make the cardio training interesting, while improving your cardiovascular health. But, I have found that the cardio that works best for me is traditional cardio like running, stairmaster, elliptical, bike etc ...
Whenever I have tried to to do stuff that starts using more overall muscular effort it seems to result in a feeling of being less fit from a cardio perspective. But, I admit that I could reap all the benefits by doing a little of everything ... but, that requires even more time that I do not necessarily have. Perhaps I should consider changing up my cardio every few weeks and change from more traditional cardio to something more like you are suggesting.
You can do more of everything by mixing things up man. You don't have to add it all in at once. If you enjoy LISS then do LISS for a few months. After that switch to the MIIT concept for a few months. Just keep on rotating through methods just like you do with lifting!
@@EnkiriElite definitely this^
I would say you should do a block of basic aerobic work, then MIIT, then HIIT. Seems like you would build a better base with a more conducive aerobic system first. Not a must do but certainly a good option. If you do too much lactic work it will definitely negatively effect strength and power though if that is your priority at the time.
The problem is that you actually can't get the benefits of LISS with intervals, since the long duration and the low relative intensity are the basis of those benefits. Moreover, some of those benefits don't even come until you pass the 90 to 120 minutes mark. There's no real substitute for that, and you have to put in the time.
Fair enough! But ill be honest, there's no planet where I'm ever going to put down that 60 minute pre-requisite time requirement you are speaking of. It's too boring.
I'll happily play tennis, or football, or basketball for hours on end, and I will happily do the moderate intensity interval style cardio week in and week out that I discussed here. That's going to confer a whole host of amazing and unique benefits on its own.
I'll just be missing out on the trudging along at a snail's pace for 90 consecutive minutes aspect, but I am OK with that. And in terms of compliance, I think people with my personality type will be better off having an idea like the one I talked about in their back pocket because theyre simply never going to do LISS style cardio at all.
@@EnkiriElite shure, I get it and I agree, logistics and time management are certainly a concern. I was just talking form a pure physiological perspective. That being said, maybe an option would be to dedicate one day a week or one day every other week to do a very long LISS session. I think that would be enough to reap the benefits, wich by the way have more to do with longevity than with performance.
algorithm comment
you are slowly discovering crossfit
I'm a huge fan of jump rope and cycling (on a real bike; mountainbiking) as cardio
Mountain biking is great! Biking is fun in general as well, but the problem for me is I only go up the hill so I can go down it haha.
I love jumping rope, I put it on my off days from lifting to keep burning calories for my cutting/body comp goals.
Cardio is way importanter than lifting weights cause you train your heart.Going out for a walk wearing a 33lb weighted vest makes a big difference
Strength training is incredibly underrated for longevity, I think it’s more equal than you might think. Both are necessary, check out Peter Attia’s videos with Andrew Huberman
@@machado6377 Completely agree
Strong engine isn’t much without sturdy set of wheels and stable suspension.
Actually there have been studies that strength training is even better for heart health than cardio. The best is combination of both of course but they compared weights + cardio, only weights, only cardio and none. Weights + cardio was the best, then weights only,then only cardio and none was worst of course.
And what would happen if you mixed MIIT combined with a DUMMY strength protocol? Would the perfect athelte be born?
8:12 Angry meathead for whom "anything over 5 reps is cardio" has entered.
I love LISS.
Glad to hear it man!
Isn't LISS very important for heart health though?
Imo, brisk walking is going to give you the same benefits minus the joint pounding. But I don't consider that "cardio." There are other ways to keep the heart rate elevated.
@@EnkiriElite what about long distance biking?
@@memeandscheme4768 brother, I'm not telling you DONT DO LISS CARDIO. If you enjoy long distance biking then by all means, do it. What I am saying in this video is that if you find this LISS so boring that you simply never actually do it, there are alternative means available that give similar benefits and are much less boring.
@@EnkiriElite nice, I actually tend to find liss to be slightly easier on recovery which is why I tend to go that route
the idea of short burst duration activity being solely based on the anaerobic energy system is false. a huge percentage of the aerobic system is being used in any movement and its why the term "building your base" is used and its associated with traditional forms of cardio.
LISS is hella boring, I can't disagree with that
Put me to sleep.
I like weighted vest liss e.g weight steps -light jog might add ankle weights soon amd wrist as well
I just go on my xbox with a wireless controller
das it mayne
@@EnkiriElite lmao
have you tried playing dark souls?
@@lucasgraeff5391 no i am already suicidal when i do cardio, i dont need it to be exacerbated
Real men wear pink !!! :)
Steady stade cardio has benefits that HIIT won’t give. Like it’s easier to recover from, and won’t affect your strength. And mitochondrial capacity increase. Do your steady state cardio
This video wasn't about HIIT.
Mr. Enkiri, I am here to politely disagree with you. As you mentioned the "lifters temperament", "barbell over treadmill choice" - that is where I believe is the heart of the matter. LISS is boring (though not necessarily) and time consuming - which makes it truly challenging for someone with heart and mind of a lifter. Long runs are the true, hardcore challenge (for me specifically). I hate it, it is tedious, taxing and very much not enjoyable, but in the end getting it done is that much more satisfactory that it justifies it
Besides, long runs outside provide you with extra time spent outdoors (if your lifestyle doesn't allow for it, if you work in agriculture or construction, then you probably don't crave more outdoors time lol), are a good opportunity to listen to podcasts or audiobooks (if environment you run in permits it) and in the end are still beneficial.
I hope this is not too long of a comment and that I expressed myself intelligibly and correctly. Have a nice day
The thing about LISS is, as a guy who hates treadmill, there is a HUUUUGEEEE difference between running in treadmill and running outside. Running outside for me is hundred times more fun than treadmill and just as fun as lifting.