What is steady state cardio? Steady state cardio refers to cardiovascular exercise that maintains a consistent heart rate and intensity throughout your workout. For example,  running at a consistent pace and intensity.

In addition, this form of cardio is typically performed lower than interval training, making it ideal for beginners or those looking for a more relaxing workout.

This article will provide an overview of steady state cardio, including its benefits and how to perform it effectively.

What is Steady State Cardio Featured Image

Steady state cardio is sometimes referred to as LISS (low-intensity steady-state) cardio.

Usually, when we talk about cardio, we mean any aerobic exercise that gets your heart rate up and keeps it there for an extended period. This could be anything from a light jog to a more intense run. Aerobic exercise is important for overall health and fitness but can also benefit weight loss.

While any type of cardio can be helpful for weight loss, steady state cardio is often seen as the best option because it allows you to maintain a consistent level of intensity over a long period. This means you’re burning more calories overall, leading to more significant weight loss.

Top 5 Benefits of Steady State Cardio

To expand on the question of what is steady state cardio, here are a list of benefits associated with steady state cardio including weight loss, improved cardi2ovascular fitness, and increased endurance.

1. Weight Loss

One of the most common reasons people begin a steady state cardio routine is for weight loss. This exercise can be very effective for burning calories and promoting weight loss. Research has shown that steady state cardio can help you burn more calories than interval training, making it a great option if you’re looking to lose weight.

2. Muscle mass maintenance

Another great benefit of steady state cardio is that it can help you maintain muscle mass. This is important because muscle mass is one of the most critical determinants of metabolism. The more muscle mass you have, the higher your metabolism and the more calories you’ll burn at rest. Therefore, maintaining your muscle mass with steady state cardio can help keep your metabolism high, promoting weight loss.

3. Improved Cardiovascular Fitness

Another benefit of steady state cardio is that it can help improve your cardiovascular fitness. This type of exercise helps to increase the efficiency of your heart and lungs, which can lead to better overall health. In addition, research has shown that people who engage in steady state cardio have a lower risk of developing heart disease.

4. Fast Recovery After Exercise

In addition to the other benefits, steady state cardio helps you recover more quickly after exercise. This is because this type of exercise doesn’t put as much stress on your body as interval training or other forms of cardio. As a result, you can feel minor soreness and fatigue after your workout, allowing you to return to your normal activities more quickly.

5. Increased Endurance

Finally, steady state cardio can also help to increase your endurance. This type of exercise helps your body to better use oxygen, which can result in increased stamina and endurance. In addition, research has shown that people who engage in steady state cardio have a lower fatigue risk.

How to Perform Steady State Cardio

There are a few different ways to perform steady state cardio, but maintaining a consistent intensity throughout your workout is the most common method. This means you’ll want to keep your heart rate in a particular range and avoid spikes in intensity.

One of the best ways to ensure that you maintain a consistent level of intensity is to use a heart rate monitor. This will help you see how hard you’re working and ensure you don’t go too hard or too easy.

Another option is to use a perceived effort scale, which can be a helpful way to gauge your intensity. This scale rates your level of effort on a scale of 1 to 10, with one being easy and 10 being all-out effort. A good rule of thumb is maintaining an effort level of 6 or 7 throughout your workout.

Finally, it’s important to remember that you don’t need to go all-out to get the benefits of steady state cardio. Research has shown that moderate-intensity steady state cardio can be as effective as high-intensity interval training for weight loss.

Therefore, steady state cardio is an excellent option if you’re looking to lose weight or improve your cardiovascular fitness. Use a heart rate monitor or perceived effort scale to ensure you work at the right intensity.


What is the best time of day to do steady state cardio?

There is no definitive answer to this question, as the best time of day to do steady state cardio will vary depending on your schedule and preferences. However, many experts recommend doing steady state cardio before breakfast. This is because your body will be more efficient at using fat for fuel during this time of day.

How long should I do steady state cardio?

Again, there is no definitive answer to this question as the duration of your workout will depend on your goals and fitness level. However, most experts recommend doing steady state cardio for 30-60 minutes per session.

What is the best way to warm up for steady state cardio?

A good warm-up before steady state cardio should last 5-10 minutes and gradually increase your heart rate. A simple way to do this is to walk at a moderate pace for 5 minutes, then slowly increase your speed until you move at a comfortable but challenging pace.

What is the best way to cool down after steady state cardio?

After your workout, it’s important to bring your heart rate back down to resting levels gradually. A good cool-down should last for 5-10 minutes and can be as simple as walking at a slow pace.

Final Words 

When it comes to cardio, the most important thing is to find what works best for you and your goals. For example, if you want to improve your endurance or lose weight, steady state cardio may be the way to go.

However, interval training may be a better option if you’re looking to build muscle or improve your speed. Ultimately, the best way to find out is to experiment with both and see what works best for you.

There it is. We hope you enjoyed this article and hopefully, you know what steady state cardio is and also the benefits of steady state cardio!

About the Author: Zoe Taylor

Zoe Taylor has a degree in Sports and Exercise Science and is an avid runner and fitness writer. Zoe works with BodyCapable by researching and writing cardio-related content. In her spare time, Zoe runs marathons, keeps up to date with the latest fitness trends, and enjoys walking her dog!