Taking LISS training to the Next Level with Rucking

An exercise routine only stands a chance of being “routine” if it proves to be an effective and enjoyable way to enhance health.

Low-Intensity Steady State training (LISS) is emerging as a popular exercise modality amongst the general population.

Focusing on prolonged periods of low to moderate aerobic activity, LISS makes exercise accessible to people of all fitness levels.

But what if you could take LISS to the next level?

Enter Rucking, a simple yet powerful way to amplify your LISS workouts and boosting overall health and fitness.

In this article, we will explore exactly what LISS training is, its benefits, and how incorporating a rucksack into your LISS routine can help you achieve much more than just a basic walk can.

What is LISS Training?

LISS training involves engaging in low-intensity aerobic activities at a steady state for an extended duration, typically ranging from 30 minutes to over an hour.

Experts such as Karla Itsines are singing the praises of LISS as an introduction or compliment for more difficult training systems like High Intensity Interval Training (HITT).

Common forms of LISS include brisk walking, cycling, and rucking, where the exertion level stays consistently around 50% of your maximum heart rate.

This approach is designed to improve cardiovascular health and promote fat burning without overwhelming and stressing the body.

Key Benefits of LISS Training:

Fat Loss and Weight Management
LISS effectively utilises fat as a primary source of energy as the steady pace of the exercise allows for a prolonged duration, helping burn more calories and contribute to weight / fat loss goals.

Increased Endurance
Regular participation in low-intensity activities helps build your cardiovascular endurance base over time, enhancing your ability to perform everyday tasks with less fatigue.

Joint-Friendly
Being low-impact, LISS is way easier on the joints and soft tissue compared to high-intensity workouts or running. This makes it a great option for those who prefer gentle exercise or individuals suffering from long term ailments or recovering from a specific injury.

Reduced Stress | Improved Mood
The rhythmic nature of LISS, combined with its ability to release endorphins, can lead to greater mental clarity, stress relief, and an improved sense of well-being.

Combined with doing LISS in nature, and you have an enjoyable, mental health improving combination that everyone will enjoy, and hopefully make routine.

Now that LISS is routine… How can one spice it up?

Rucking: The Perfect Compliment to LISS Training How can a RUKSAK or RUKVEST enhance your LISS training experience?

Enhanced Resistance Training
Adding weight will increase the intensity of your workout, but within a limit that will still keep it within the LISS range. The additional weight challenges your muscles and promotes strength building in your legs, core, and back without sacrificing the low-impact nature of LISS exercise.

Increased Caloric Burn
Carrying weight while rucking elevates your heart rate more than just walking alone, which will lead to higher caloric expenditure. So you'll burn more calories during your LISS session, making your workout and return on exercise more effective.

Functional Fitness
Rucking does a great job at mimicking real-life activities such as hiking, carrying daily items such as groceries, or doing yard work. Improving overall functional strength and preparing your body better for daily tasks, enhancing your overall quality of life and healthspan, particularly as we age.

Variety and Engagement
Incorporating a weighted backpack into your walks adds a little variety and some excitement to your boring old walking routine. You can explore all kinds of different terrains and environments, making each LISS session feel fresh and engaging.

Mindfulness and Connection with Nature
Rucking is best performed outside in nature. That mix of physical movement in a natural environment can promote mindfulness and enhance all the other mental health benefits associated with LISS training, or exercising in general.

Getting Started with Rucking as Part of Your LISS Routine

Alright … this is the bit you have all been waiting for. How do you combine LISS training and Rucking to create a killer regime that you will want to do on the daily?

• Select a walking / rucking route that matches your current fitness level and mix it up regularly to keep it interesting.
• Choose the right weighted backpack or weighted vest, as you need to be comfortable. (we have some suggestions)
• Start Light and build over time, beginning with a manageable weight (5-10% bodyweight) and gradually increase as your fitness and strength improves.
• Maintain good posture while walking with your weighted backpack or weighted vest. Keep your shoulders back, core engaged, and take measured steps to avoid injury.
• Keep track of your progress and set some achievable goals to maintain focus and motivation.

LISS training is a fantastic exercise alternative to boost your cardiovascular health, improve endurance, and support weight management. By incorporating rucking into your LISS exercise routine, you can further enhance your workouts and take your fitness journey to new heights. So grab your RUKSAK, get outside, and discover that exercise can actually be enjoyable and rewarding.

Hopefully I see you out there … somewhere.

Adam