LISS – … Elliptical, spin bike, stair master, jogging, arc trainer, rowing, treadmill, and more. Remember, since HIIT is high-intensity, you need to work out for only 20 to 30 minutes. But is it real? For maximum benefits and to avoid a plateau, try to include both HIIT and LISS sessions in your fitness plan. For example, I'm 38 years old, so 220 - 38 = 182. It’s well suited to all fitness levels and is an especially helpful form of training for an endurance event. Walking at a moderate pace is another excellent form of LISS training. “ [LISS] means doing light cardio — 50 to 60 percent of your maximum heart rate — at a consistent pace, usually for long durations,” says Alex VanHouten, National Development Specialist and Master Trainer at Life Time Fitness Centennial outside of Denver, CO. There is very little or no change in the speed or intensity through-out the work excluding the warm up and cool down phases. If you need to train for an endurance event like a 10K, half marathon, triathlon, or cycling race, you’ll likely use steady-state cardio several times a week. Here’s how maintaining good gym etiquette can help keep you healthy while…, The crunch is a popular core move, but it isn’t safe for everyone due to the strain it can put on your back and neck. Think jogging, … 10 comments. In LISS cardio training, you are expected to keep your heart rate at 50-65% of your maximum heart rate. Cardio and The Heart: LISS vs. High Intensity Training bionicOldGuy Uncategorized November 24, 2020 In several recent posts I have discussed the controversy over whether a significant amount of Low Intensity Steady State (LISS) cardio training is a good idea: here , here , and here . LISS stands for Low-Intensity Steady State Cardio. Ulteriori numerosi studi (Hollmann 1965, Bringmnn 1982, Biermann 1982) dimostrano come un programma di allenamento della resistenza a bassa intensità agisca positivamente sulle forme diverse di ipertensione. If you are new to fitness, LISS is an easy, low-intensity form of exercise that you can start out with. LISS (low-intensity steady state) is a low-intensity cardio workout that calls for typically 30 to 60 minutes spent at the fat-burning sweet spot of roughly 60 percent of maximal heart-rate effort. Now, what is LISS? cardio LISS, eventualmente inserito a fine allenamento,  può risultare la soluzione ideale. The term LISS is far less well-known that its opposite number, HIIT. They may not be a sustainable long term form of exercise for you. Research has shown that LISS cardio may help burn fat more effectively than higher-intensity workouts. Whether you run on an empty stomach or have a snack beforehand is really up to you. Un secondo metodo per verificare di essere in una situazione di bassa intensità è la scala RPE (rate of perceived exertion, intensità dello sforzo percepito), in cui bisogna “auto-stimare” lo sforzo che si sta effettuando. As long as your heart rate is in the 60% to 80% zone for the duration of the workout, and you’re not experiencing muscle pain, you should work out as long as you feel comfortable. Anabolic window refers to the short time after training when your muscles are repairing and recovering. Cardiovascular exercises are those exercises that increase your heart rate. Il secondo metodo, meno preciso, ma comunque da tenere in considerazione, sono delle formule predittive. LISS Heart rate goal When doing LISS cardio, the goal is to keep your heart rate around 50 to 65 percent of your maximum heart rate. Fondamentale è però, come sempre detto, abbinarlo a sedute di pesi e un’alimentazione corretta e personalizzata. Se invece ho già una buona base di allenamento è sicuramente meglio correre. It’s when the exercise feels impossible to finish. Non ti resta che integrare le tue sedute con lo stacco rumeno ("romanian deadlift"), chiamati... © Copyright 2018 - P.IVA: 04450580230 - Ramponi Niccolò. The abbreviation stands for “low-intensity steady-state.”. Inoltre è molto poco pericoloso a livello articolare e quindi adatto a un gran numero di soggetti. In questi ultimi anni si è tanto discusso se fosse meglio effettuare, al fine di migliorare la propria composizione corporea, questa metodologia (che era quella più in voga fino poco tempo fa) o l’HIIT (allenamento intervallato ad alta intensità) o comunque un cardio relativamente breve, ma intenso. Your target heart rate for LISS (or Low Intensity Steady State Cardio) workouts should be 40-70% of your maximum heart rate. Also known as LISS, is the most common form of cardio. Going for an easy 20 to 40 minute jog, biking, or rowing two to three times per week is more than enough to reap the benefits. With LISS, your heart rate won’t creep above 60 percent of your max. Laureato in Scienze Motorie, Personal Trainer ed Osteopata DO. PAULNAMS.comTreadmill cardio to lose body fat is a great strategy. Superare le punte dei piedi con le ginocchia nello squat fa…, Ipoglicemia reattiva: diagnosi e trattamento. Esistono due modi: il primo, sicuro e affidabile, è il test piramidale per la frequenza cardiaca massima. LISS cardio can encompass a number of activities, including walking, jogging, and easy swimming and cycling. But while both styles have advantages and disadvantages, one doesn’t seem to be better overall than the other. To help determine if kipping pullups are right for you, this article examines what they are, benefits, the differences between standard pullups, and…, Researchers found that playing golf regularly, at least once a month, was associated with a lower risk of death. Here’s Tips on How and When to Exercise That Can Help, The Pros and Cons of Running on an Empty Stomach, Germs at the Gym: How to Work Out Without Worry, How to Do Crunches and Other Exercises for Toned Abs. If you can easily fit a 45- to 60-minute cardio workout into your schedule, and you prefer a steady pace to switching up the intensity, then LISS may be the right choice for you. Floor press: perchè è un esercizio interessante? Prima di capire come fare a monitorare ciò, vediamo scientificamente e praticamente cosa si intende essere a bassa intensità. Low-intensity steady-state, or LISS, is a method of cardiovascular exercise in which you do aerobic activity at a low-to-moderate intensity for a continuous, and often extended, period. Quali sono i vantaggi del cardio LISS: il primo è sicuramente che, tramite uno sforzo poco faticoso, ci permette di aumentare il nostro dispendio calorico, cosa fondamentale se siamo a dieta e vogliamo creare un deficit calorico. This is any cardio activity where you keep your heart rate between 100-130 BPM. All cardio works the heart and circulatory system, generating increased blood flow throughout the body to sustain movement. Was just wondering what should my heart rate be during fasted LISS. save hide report. This article tells you whether you can lose weight by walking 1…. Calculating your heart rate zones is really easy. Bamford NJ, Potter SJ, Baskerville CL, Harris PA, Bailey SR. Camarda SR, Tebexreni AS, Páfaro CN, et al. How Long should You Do Liss Cardio For In the liss world, there is a so-called sweet spot where you’re MHR is at 60% and this is when your body becomes a fat-burning machine. What it is: Cardio performed at a low to moderate intensity—50 to 65 percent of your max heart rate—for a minimum of 45 minutes. It’s a type of cardio where you go on with a single exercise at the same pace and intensity. Does Walking 1 Hour Every Day Aid Weight Loss? Some people say HIIT is a better form of training than steady-state cardio. What Is LISS Cardio? LISS is popularly known as Low intensity Steady State, this cardio exercise lasts up to 60 minutes. To calculate your max heart rate, subtract your age from 220. Per la camminata si può anche sforare l’ora, mentre per la corsa consiglio massimo 60’. Then, you use that number to calculate the percentage range for each of the following types of cardio. Ricomposizione corporea: coma impostarla? deve collocare tra il 2 e il 4, quindi non sfociare mai in uno sforzo intenso. It puts less central nervous system strain on the body of the practitioner. One major caveat, however…, Public gyms can sometimes be a breeding ground for germs that cause illness. LISS is performed at a constant steady pace for between 30-60min, often within a target heart rate zone (intensity) of between 50-65% of maximum heart rate. Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. What is LISS Cardio? Heart rates are elevated in a moderate way when compared to the HIIT workouts such as sprinting or high-paced interval styled workouts. Valutazione posturale: perchè è una pratica obsoleta? Se sono un soggetto sovrappeso e poco allenato inizialmente è sicuramente meglio camminare o utilizzare una cyclette. Cardiovascular exercise is any exercise that increases your heart rate. With HIIT, your heart rate is generally at 80 to 95 percent of your maximum heart rate for the high-intensity intervals and 40 to 50 percent for the low-intensity intervals. Like other forms of exercise, LISS cardio has many health benefits, including improved blood flow, reduced stress, lower risk of heart disease, and improved brain function. Some examples of LISS cardio include swimming, yoga, walking, or cycling. Il libro sulla ricomposizione corporea, Influence of dietary restriction and low-intensity exercise on weight loss and insulin sensitivity in obese equids, Comparison of maximal heart rate using the prediction equations proposed by Karvonen and Tanaka. If you belong to a gym or have home cardio equipment such as a treadmill, elliptical, rower, or exercise bike, you can do LISS cardio by using one or more of these machines at a steady pace for 45 to 60 minutes. LISS aids in fat burning and weight loss. COME STRUTTURARE UNA SCHEDA IN PALESTRA: – Strategie di programmazione e scelta degli esercizi. This is basically the common Low-Intensity Steady-State Cardio. Il secondo, assolutamente da tenere in considerazione, è il beneficio che porta alla nostra salute (infatti consiglio questa metodologia non solo a chi cerca di dimagrire o “definirsi”, ma anche a soggetti diabetici o a rischio, ipertesi e con altre problematiche). If you have any health concerns, be sure to talk to your doctor before starting any new exercise routine. HIIT struck it big in the mid-2010s, with a surge of studies that contended it was superior to LISS for calorie burn, weight loss, and cardiovascular health. Pushes your heart rate to the limit; As you can see from the above list, HIIT workouts are what their name suggests: INTENSE! If you don’t track your heart rate, that would look like still being able to hold a conversation (but not sing), or noticing your breath quicken but not being out of breath. Experts say cardio, strength training, and yoga done during the day can help you sleep better, especially during the COVID-19 pandemic. (But keep reading to learn better ways to calculate your ideal exertion levels for low intensity cardio!) È importante, soprattuto se si corre, effettuare un riscaldamento adeguato (in questo caso aumentando gradualmente la velocità fino ad arrivare all’intensità cardiaca voluta). You would train at approximately 65-75% of your maximum heart rate (so called fat-burning zone) for anywhere between 30 mins – 120 mins in duration. Tendenzialmente se andiamo ad usare come parametro la frequenza cardiaca, essa deve essere compresa tra il 65 e il 75 % della nostra frequenza cardiaca massima. Sticking between 50-60% of my max heart rate means I would aim for 91 to 109 beats per minute. Strongman allenamento: solo per uomini forti. “With LISS cardio, you keep your heart rate at a light to moderately hard level — around 60% of your maximum heart rate — so you can sustain that pace for about 45 minutes to an hour, which helps you burn fat and build endurance,” DiDio adds. siamo in dieta ipocalorica, stiamo magari facendo 2 o 3 sessioni di pesi a This raises the heart rate by 60% and is also able to burn substantial fat from the body. The Demonization of Aerobics Ultima cosa: sapendo ormai molto bene i vantaggi del cardio ad alta intensità, ma sapendo contemporaneamente come esso sia difficile da fare e non adatto a principianti, il cardio LISS effettuato costantemente è un ottimo metodo per preparasi a metodi più intensi. For most people, this could be a brisk walk, gentle cycling, swimming, rowing or similar. A LISS cardio workout might involve jogging on a treadmill or swimming laps at a steady speed, topping out at 60 percent of your maximum heart rate for at least 30 minutes. “Steady-state” means that it’s done at a continuous, unchanging pace. LISS also referred to as the performing cardiovascular exercises in a steady way and the heart rate do not tend to fluctuate higher or lower. That means you’re not stopping and starting, or pushing really hard and then slowing down. settimana, sessioni di cardio intenso sarebbero troppo stressanti. During an intense workout, the “pain cave” is the point of physical and mental fatigue. Ecco 5 esercizi! Though heart rate is elevated while performing low intensity cardio but in a regulated manner. If the list above looks scary, LISS cardio is likely to be better suited to your needs. Anaerobic Heart Rate Zones. If you think you’ll get bored doing the same type of workout, you can mix things up by doing a HIIT routine 1 or 2 days a week. come questo metodo abbia un basso impatto a livello sistemico è che normalmente The heart rate doesn’t fluctuate much during LISS exercise. Low intensity steady state training: Longer time required Come impostare una sezione di cardio LISS? La più classica è quella di Karvonen che indica la frequenza cardiaca tramite la formula 220 – l’età. If you prefer exercising outdoors, you can hit the pavement for a long run or bike ride or head to the hills for a hike. Ovviamente vi starete chiedendo: come faccio a misurare la mia frequenza cardiaca massima? ha dimostrato come l’esercizio a bassa intensità non sia utile solo per il dispendio calorico, ma anche per migliorare la sensibilità insulinica, fattore fondamentale per un buono stato di salute. This 60-minute LISS Cardio Cycle Class is your answer. Project bodybuilding. You will experience better endurance and healthy circulation of blood. Il cardio LISS (low intensity steady state) è un cardio a bassa intensità e costante. Aumentare la massa muscolare con il calisthenics, L’importanza genetica nella crescita muscolare. Tramite un aumento studiato e graduale dell’intensità si arriva, appunto, a uno sforzo massimale per rilevare la i massimi bpm che riesco a raggiungere. LISS, or low-intensity steady-state cardio, is most often associated with running, cycling, swimming, brisk walking, and other cardio activities that require low-intensity exercise for longer periods, typically 45 to 60 minutes. Proteine della soia: cosa dobbiamo sapere? Our website services, content, and products are for informational purposes only. As soon as you get to this happy place you’ll want to keep your heart rate at this level for 30 to 60 minutes. These long-duration cardiovascular sessions work at a target heart rate of 45-60% of your estimated maximal heart rate. Many LISS practitioners safely double that workout time, working out 3 times a week for 1 to 1.5 hours. Il cardio LISS (low intensity steady state) è un cardio a bassa intensità e costante.In questi ultimi anni si è tanto discusso se fosse meglio effettuare, al fine di migliorare la propria composizione corporea, questa metodologia (che era quella più in voga fino poco tempo fa) o l’HIIT (allenamento intervallato ad alta intensità) o comunque un cardio relativamente breve, ma intenso. Healthline Media does not provide medical advice, diagnosis, or treatment. Incorporating LISS cardio into your exercise program is easy to do. This gives you your MAXIMUM heart rate. Hand Grip Test: forza di presa della mano. What does "prolonged time period" mean? contemporaneamente ci stresserà maggiormente. New comments cannot be posted and votes cannot be cast. LISS stands for low-intensity steady state training. Steady-state cardio, also called "Zone 2" work, can be described as 65-70% of max heart rate, or 120-140 BPM (beats per minute). Il cardio LISS nella scala RPE si Un ultima indicazione che vi diamo è quella di dover sempre riuscire a parlare Proteine del siero del latte: cosa dobbiamo sapere? Last medically reviewed on October 3, 2019, You can reduce your muscle mass by doing the opposite of what you would do to increase muscle mass: Consume fewer calories, use lighter weights and…. Learn how to do a crunch safely…. Esercizi bodybuilding: ecco i migliori 10! HIIT I'm 26 btw. Il cardio LISS è un’ottima attività da inserire nella propria programmazione, considerandola come un aumento del proprio dispendio calorico, che comporta un basso sforzo e un recupero veloce. Partendo dal presupposto fondamentale che, proprio come dice la sigla stessa, questa tipologia di cardio sia a bassa intensità, è importante monitorare di essere in questa tipologia di sforzo. In fact, one study found no real advantage to doing very high-intensity training as compared with steady-state cardio. Here is how…, Walking is great for your health, but how much do you need to walk to aid weight loss? MENTAL COACHING TRA TRAINER E ATLETA – Milano. What should your heart rate be for LISS? Losing Sleep During COVID-19? Would love your thoughts, please comment. A LISS workout could mean training for 30-60 minutes at a steady pace while maintaining the target heart rate of anywhere from 30 to 60 percent. Example of MISS Cardio. Uno studio del 2018 (Bamford, Potter ecc.) Gli studi e numerosi allenatori suggeriscono quest’ultimo metodo, senza però considerare come, comunque, il cardio LISS, inserito in una programmazione completa abbia numerosi vantaggi sia sul dimagrimento, che sulla salute. Esercizi glutei uomo: vediamo come allenarli! Molto semplice da utilizzare, ma sicuramente a rischio di errore. You will barely experience a faster heart rate when you are working out. Come ben sappiamo, il nostro corpo non ragiona per singolo muscolo. Prima di tutto devo scegliere l’attività adatta a me e al mio stato di allenamento. In Bethany’s Low-Intensity Steady-State Spinning workout, you’ll focus on breathing, staying disciplined, and keeping out of the red heart rate zone, while keeping IN that low steady state of LISS bliss. Your average heart rate for the final 20 minutes of those 30 represents your sustainable max. All rights reserved. These are the reasons why I recommend including LISS cardio into your training program. share. MENTAL COACHING TRA TRAINER E ATLETA – Milano | Cloned at: 2020-09-03 13:06:45, Forza ed Ipertrofia: dalla teoria alla pratica. HIIT (High-Intensity Interval Training) and LISS (Low-Intensity Steady State), both are the type of cardio exercises. e mai avere il “fiatone”. Mentre per la corsa è quasi impossibile tenere una bassa intensità se la strada è in pendenza, quindi assolutamente meglio effettuarlo in pianura. Quindi il Terzo fattore da considerare è If you’re overwhelmed by all the acronyms related to workouts, you’re not alone. intensità che sicuramente ci farà bruciare più calorie, ma che Here are some other benefits of LISS cardio: Just like any form of exercise, LISS has some drawbacks: LISS cardio is a good addition to most fitness routines because it’s generally safe and appropriate for all fitness levels. When doing LISS cardio, the goal is to keep your heart rate around 50 to 65 percent of your maximum heart rate. I glutei rappresentano un muscolo che anche molti uomini vogliono allenare correttamente e sviluppare. Tendenzialmente come durata si va da un minimo di 30’ a un massimo che varia in base all’attività che sto svolgendo. Have you heard or seen the term “LISS cardio” and thought, “Oh, no — not another exercise acronym”? This would put your target heart rate in the the low-intensity zone. L’unico svantaggio del LISS è il consumo calorico: rispetto a metodi più intensi risulterà più basso (anche di molto): mediamente in 10’ di attività LISS si consumano 30,8 kcal, mentre con un cardio HIIT si arriva a 107,8 kcal. Allenabilità: quali fattori la influenzano? Put differently, that’s approximately 65-80% of your max heart rate [*] [*] [*] [*]. I trigger point miofasciali, chiamati comunemente trigger point, sono descritti come dei punti iperirritabili presenti in una bandelletta muscolare contratta, nella quale sono... Alleni già i tuoi glutei con affondi e squat? Low-intensity steady state cardio (LISS) is how it is described. Antiversione e retroversione di bacino: postura, dolore ed estetica. in 2 giorni si abbia già un recupero completo, rispetto a un cardio ad elevata © 2005-2020 Healthline Media a Red Ventures Company. Any sustained activity between 45% and 65% of your VO2max (maximal oxygen consumption) works for low intensity cardio [*]. Opposed to short bursts and high effort, this training involves one movement for long periods of time while maintaining a moderate heart rate (usually around 40-60% of your max heart rate). HIIT cardio raises your heart rate fast because of the high intensity of the exercises. LISS cardio is designed to keep your heart rate at a sustainable rate, but still pushing your limits. Per la camminata una buona strategia per non tenere l’intensità troppo bassa è quella di camminare in salita. I used to do 3.0 mph on the treadmill but it would get my heart rate over what is considered the LISS zone. Curcuma e piperina: proprietà, miti ed evidenze scientifiche, Cosa sono i Trigger Point: definizione e trattamento. In questo caso risulta ancora più importante il monitoraggio della frequenza cardiaca in quanto è molto facile superare l’intensità propria del LISS. All you need to do is subtract your age (in years) from 220. Think power walking, using the stair-stepper or biking at a steady pace. Stacco rumeno: un ottimo esercizio per i glutei! The research is mixed on what is best. Bicipite brachiale: Anatomia e biomeccanica. We’ll take a deep dive into what LISS cardio is, along with its benefits and drawbacks, so you can decide if it’s right for you. It's easy — and free. LISS cardio is a form of cardio where you perform cardio exercises at a slow and steady rate. With LISS cardio, you keep your heart rate at a light to moderately hard level—around 60 percent of your maximum heart rate—so you can sustain … The American Council on Exercise points out that while steady-state training is an effective way to burn calories and train your aerobic system, it also requires more time to get results. Ovviamente sono dati medi, che vanno personalizzati in base alle caratteristiche del soggetto. This is any cardio activity where you keep your heart rate between 140-160 BPM. Ne esistono numerosissime in letteratura scientifica. It entails physical exercises that boost your heart rate to around 50% of the maximal rate. Una formula che risulta più precisa è: 205,8 – 0,685 x età in anni. Come ingrossare le gambe? Proteine in polvere a colazione: assumerle o no? Fortunately, LISS cardio is a pretty straightforward concept. “LISS” is a newer term used to describe a low-intensity style of training, but this form of exercise has been around for decades. Heart Rate Zones. What is a “Pain Cave” and How Do You Power Through It in a Workout or Race? Questo tipo di test richiede di possedere un cardiofrequenzimetro e di seguire dei parametri prestabiliti ed è per questo che consiglio sempre di effettuarlo con un operatore esterno. LISS vs HIIT Cardio. “Low-intensity steady state cardio or LISS” is cardiovascular exercise at a lower to moderate intensity for a longer duration of time. 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