When working out, steady-state training (SST) has gained much popularity recently, but it’s been around forever. Also known as low-intensity steady state (LISS) training or long slow distance (LSD) training, it is characterized by performing aerobic activities at low to moderate intensity for extended periods. It’s an effective way for athletes like martial artists, marathon runners, and football players to build their cardio endurance.
Activities like running, cycling, and swimming for continuous periods fall under steady-state training.
The goal of SST is usually to get your heart rate to about 50 to 65% of your max heart rate. You should be able to hold a conversation while performing steady-state training. It dramatically contrasts high-intensity interval training (HIIT), which targets getting your heart rate to 80 to 95% of your max.
While SST and HIIT are often compared, there is no conclusive evidence that either approach to working out is better.
Benefits Of Steady-State Training (SST)
Like other forms of cardiovascular exercise, SST has various health benefits, like improved brain function, a lower risk of heart disease, lower stress levels, and improved blood flow.
Some of the other benefits of adding steady-state training into your training routine include:
1) Effective Way To Burn Fat
SST exercises improve your body’s ability to tap into your fat reserves for fuel instead of using glycogen stored in your muscles. Some research also suggests that steady-state training leads to better fat distribution in the body.
2) Helps To Build Endurance
Steady-state training is an effective way to build your stamina for endurance events like a marathon. Working out at a lower intensity for long periods puts less stress on your cardiovascular system, allowing you to complete more workouts.
3) Perfect For Beginners
SST is better suited for people just getting into working out regularly. The exercises used for steady-state training are gentler on the body and easier to perform. This makes them a better fit for beginners who need to build their bodies up before moving on to more challenging workouts like high-intensity interval training.
4) Shorter Recovery Periods
SST puts less stress on your body, which leads to a shorter recovery period. This allows you to work out more often than you would if all your workouts consisted of high-intensity exercises. Steady-state training can also be used as a recovery training session on the days after a high-intensity workout session.
5) Opportunities To Catch Up On Other Things
Steady-state exercises are done at a chatting pace, so you can always bring some friends to your workouts to keep you company. Depending on which exercises you’re performing, you might be able to catch up with friends on the phone or listen to your favorite podcast as you train.
Drawbacks Of SST
While steady-state training comes with various benefits, it also has some drawbacks you should be aware of. Some of which include:
1) Not As Time Efficient As High-Intensity Training
SST takes longer to burn as many calories as a significantly shorter HIIT session. You typically want to perform the exercise you have chosen for your workout for around 40 to 60 minutes.
2) Gets Boring Quickly
Doing the same thing for up to an hour on the days you train can quickly get boring. You can make things more interesting by working out with a partner or listening to music or podcasts you love. A little trick that can make such long workouts more fun is to only listen to your favorite songs during your workouts.
You can also break up your workouts into smaller segments with different activities. For example, you can run for 20 minutes, ride a stationary bike for 20 minutes, and use an elliptical machine for 20 minutes. You still get the benefits of steady-state training if you don’t take breaks between stations.
3) More Likely To Lead To Overuse
SST is more likely to cause injuries if you perform the same workout too often since you’re doing it for extended periods. For example, running a few miles daily with no rest days puts lots of stress on your knees.
You can prevent overuse by adding low-impact steady-state training like swimming laps in a pool for an hour. This way, you can still get the fat burn and cardio while giving your joints a break from higher-impact activities like running.
Who Is SST Ideal For?
Most people can benefit from adding steady-state training to their workout routine, regardless of which activities or sports they’re training for. SST is appropriate for people of all fitness levels, and it’s better at getting your body to target stubborn fat layers than higher-intensity exercise.
Steady-state training also gives those who prefer high-intensity workouts a gentler workout for their active recovery days.
Athletes preparing for endurance events like cycling races, triathlons, and marathons should make SST a significant part of their training routines. Martial artists can also benefit from steady-state training to build their endurance since many tournaments require them to compete all day.
Some simple tips to keep in mind when thinking up ways to incorporate SST into your workout routine include:
- Start with about three SST sessions weekly if you’re a beginner.
- Add one or two steady-state training workouts to your weekly training plan if your fitness level is intermediate or advanced. Consider adding a couple of HIIT sessions to balance out your training.
- Strength training exercises like weight training can be used for SST. Compound exercises like deadlifts, pullups, and bench presses are best for raising your heart rate.
- You can combine different activities to make up one steady-state training session. For example, you can use a rower for 30 minutes and move on to a treadmill for the remainder of your workout.
Burn Stubborn Fat Away With SST
Studies indicate that steady-state training may be more effective at burning fat than high-intensity workouts, and it’s well-suited for people of all fitness levels. Add SST to your training routine to eliminate stubborn fat layers and improve your cardiovascular endurance.
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