Low-Intensity Steady-State Cardio
by Kurt McDowell, MS, CSCS
Personal Training Quarterly
October 2023
Vol 10, Issue 2
This article will explain the interference effect and provide a rationale for why low-intensity steady-state (LISS) cardiovascular training may be a useful tool for those interested in improving their body composition.
Paywall block issue
This article is not configured properly for members or paid content.
isMemberOnly: {{isMemberOnly}} | isPaidContent: {{isPaidContent}}
spc: One or more parts of the product SPC is missing.
Read the full article
View the video
Login to view more
{{discountDesc}} Valid thru {{discountEnds}}
This {{ogType == 'video.other' ? 'video':'article'}} is available with a NSCA membership
or can be purchased for {{prices}}
or can be purchased. Price range: {{prices}}
Price includes membership pricing and promotions
This {{ogType == 'video.other' ? 'video':'article'}} can be purchased for {{prices}}
Price includes membership pricing and promotions
Purchase this {{ogType == 'video.other' ? 'video':'article'}}. Price range: {{prices}}
Price range includes membership pricing and promotions
This article originally appeared in Personal Training Quarterly (PTQ)—a quarterly publication for NSCA Members designed specifically for the personal trainer. Discover easy-to-read, research-based articles that take your training knowledge further with Nutrition, Programming, and Personal Business Development columns in each quarterly, electronic issue. Read more articles from PTQ »
Related Reading
References
- Apró, W, Moberg, M, Hamilton, DL, Ekblom, B, van Hall, G, Holmberg, HC, and Blomstrand, E. Resistance exercise-induced S6K1 kinase activity is not inhibited in human skeletal muscle despite prior activation of AMPK by high-intensity interval cycling. American Journal of Physiology-Endocrinology and Metabolism 308(6): E470-E481, 2015.
- Babcock, L, Escano, M, D’Lugos, A, Todd, K, Murach, K, and Luden, N. Concurrent aerobic exercise interferes with the satellite cell response to acute resistance exercise. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology 302(12): R1458-R1465, 2012.
- Chtara, M, Chamari, K, Chaouachi, M, Chaouachi, A, Koubaa, D, Feki, Y, et al. Effects of intra-session concurrent endurance and strength training sequence on aerobic performance and capacity. British Journal of Sports Medicine 39(8): 555-560, 2005.
- Davitt, PM, Pellegrino, JK, Schanzer, JR, Tjionas, H, and Arent, SM. The effects of a combined resistance training and endurance exercise program in inactive college female subjects: Does order matter? The Journal of Strength and Conditioning Research 28(7): 1937-1945, 2014.
- Forbes, GB. Lean body mass-body fat interrelationships in humans. Nutrition Reviews 1987.
- Franklin, BA. Evolution of the ACSM Guidelines: Historical perspectives, new insights, and practical implications. ACSM’s Health and Fitness Journal 25(2): 26-32, 2021.
- Hackett, DA, Johnson, NA, and Chow, CM. Training practices and ergogenic aids used by male bodybuilders. The Journal of Strength & Conditioning Research 27(6): 1609-1617, 2013.
- Hawley, JA. Molecular responses to strength and endurance training: Are they incompatible? Applied Physiology, Nutrition, and Metabolism 34(3): 355-361, 2009.
- Hong, HR, Jeong, JO, Kong, JY, Lee, SH, Yang, SH, Ha, CD, and Kang, HS. Effect of walking exercise on abdominal fat, insulin resistance and serum cytokines in obese women. Journal of Exercise Nutrition and Biochemistry 18(3): 277, 2014.
- Lundberg, TR, Fernandez-Gonzalo, R, Gustafsson, T, and Tesch, PA. Aerobic exercise alters skeletal muscle molecular responses to resistance exercise. Medicine and Science in Sports and Exercise 44(9): 1680-1688, 2012.
- McTiernan, A, Sorensen, B, Irwin, ML, Morgan, A, Yasui, Y, Rudolph, RE, et al. Exercise effect on weight and body fat in men and women. Obesity 15(6): 1496-1512, 2007.
- Monserdà-Vilaró, A, Balsalobre-Fernández, C, Hoffman, JR, Alix-Fages, C, and Jiménez, SL. Effects of concurrent resistance and endurance training using continuous or intermittent protocols on muscle hypertrophy: Systematic review with meta-analysis. The Journal of Strength and Conditioning Research 10: 1519, 2022.
- Petré, H, Hemmingsson, E, Rosdahl, H, and Psilander, N. Development of maximal dynamic strength during concurrent resistance and endurance training in untrained, moderately trained, and trained individuals: A systematic review and metaanalysis. Sports Medicine 51, 991-1010, 2021.
- Putman, CT, Xu, X, Gillies, E, MacLean, IM, and Bell, GJ. Effects of strength, endurance and combined training on myosin heavy chain content and fibre-type distribution in humans. European Journal of Applied Physiology 92(4): 376-384, 2004.
- Schoenfeld, B. Does cardio after an overnight fast maximize fat loss? Strength and Conditioning Journal 33(1): 23-25, 2011.
- Schumann, M, Feuerbacher, JF, Sünkeler, M, Freitag, N, Rønnestad, BR, Doma, K, and Lundberg, TR. Compatibility of concurrent aerobic and strength training for skeletal muscle size and function: An updated systematic review and metaanalysis. Sports Medicine 1-12, 2022.
- Tremblay, A, Simoneau, JA, and Bouchard, C. Impact of exercise intensity on body fatness and skeletal muscle metabolism. Metabolism 43(7): 814-818, 1994.
- Wilson, JM, Marin, PJ, Rhea, MR, Wilson, SMC, Loenneke, JP, and Anderson, JC. Concurrent training: A meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research 26(8): 2293-2307, 2012.
