When we think of cardio, most of us picture long, punishing sessions that leave us gasping for air and drenched in sweat. But not every cardio session has to feel like a sprint for survival. Sometimes cardio takes a slower, steadier form; one that doesn’t leave you face-down on the floor questioning your life choices, but still delivers results.
That’s where steady-state cardio enters the chat. Maybe you’ve never heard of it, maybe you’ve seen the term floating around online, or maybe it’s already snuck into your routine without you realising. But what does it actually mean? And more importantly, why and when should you incorporate this approach into your routine? Let’s find out.
What is steady-state cardio?
The name says it all: steady-state cardio is any form of cardiovascular exercise done at a consistent pace and intensity throughout your session. The key is maintaining a steady effort, one continuous rhythm from start to finish, with no sudden spikes or drops in heart rate. Depending on your fitness level and goals, “steady” can be low, moderate, or even relatively high intensity.
Let’s not confuse it with LISS (Low-Intensity Steady-State). In fact, LISS is a subcategory of steady state, usually performed at about 50–65% of your maximum heart rate. Think walking, light jogging, or easy-paced cycling. All LISS is steady-state cardio, but not all steady-state cardio is LISS. For example, running 10km at a moderate pace is steady state, but it’s not low in intensity.
Benefits of steady-state cardio
Despite being brushed off as “too easy” or “ineffective”, the truth is steady-state cardio delivers some powerful benefits:
- Builds endurance. It strengthens your cardiovascular system and improves stamina for everyday life, long runs, sports, or just climbing stairs without getting winded.
- Burns calories sustainably. A steady effort makes it easier to go longer, supporting fat loss without burning out or overwhelming your body.
- Gentle on the body. Lower impact on your joints and nervous system compared to sprint-style training, which means quicker recovery and less risk of injury.
- Boosts consistency. Due to its steady nature, it’s easier to stick with it in the long run, and that consistency is where real, lasting results always come from.
- It’s good for your mental health. The steady rhythm can feel almost meditative, helping reduce stress, clear your head, and even improve your mood while you move.
Who should do steady-state cardio?
The short answer: pretty much everyone, as long as their doctor gives the green light. It’s essential to check for underlying conditions, especially heart-related issues, before starting any new exercise routine.
Once you get the go-ahead, steady-state cardio can be tailored to almost anyone. Beginners can use it as a gentle intro to fitness, while seasoned athletes can lean on it to build endurance without overloading their bodies. It’s also useful for people looking to balance high-intensity sessions, recover actively, or simply enjoy exercise that doesn’t always feel strenuous or exhausting. And don’t forget: steady wins the race.
