As a beginner starting off on ketosis, you will be faced with questions that need answers to such as what kind of food and drinks constitute the keto diet, and also how to exercise when you are ketosis. This article explains the best ways for you to exercise when on a keto diet.
There are a lot of speculations on whether or not it is safe to exercise as much when going keto. But the truth remains that exercise is beneficial to your body even when you are in ketosis. When you are on a keto diet, you basically reduce your carbs intake and consume more low-fat meals to help lose weight. Carbs remain the body's main source of energy and reducing carbs consumption may be one of the reasons people shy away from exercising on a keto diet. However, consuming high-fat meals can also help in providing the body with energy and also in improving your workout routines.
There are four type of exercise you can perform when in ketosis and they are
Aerobic exercises are also known as cardio exercise, they basically last more than three minutes. They are generally long-lasting low-intensity exercise that burns fat which makes it a good form of exercise when you are in ketosis. Aerobic exercise involves pumping of oxygenated blood by the heart and sending oxygen to muscles that require it. It helps to stimulate the breathing rate and heart rate throughout the entire exercise session, improves physical fitness, and also improves emotional health. Examples of aerobic exercises include hiking, kickboxing, skiing, walking, spinning, running, swimming and cardio machines.
Anaerobic exercise includes a quick burst of energy like in the case of high-intensity interval routines such as weightlifting. You will need a carb diet to be able to sustain this form of exercise as a fat diet can’t provide you with the required energy to perform this type of exercise. When you perform exercise at a high-intensity level such as this, there is a lot of pressure on your cardiovascular system to deliver oxygen to muscles as fast as possible. You can only perform anaerobic exercises for a short period of time as muscles require a steady supply of oxygen to be able to maintain long-lasting exertion. You can simply define anaerobic exercise as a high-intensity exercise that is performed in short time duration usually not more than two minutes. Examples of anaerobic exercise include heavy weight lifting, jumping, running, cycling and other endurance activities such as a marathon.
Stability exercises help to improve your movement control, muscle strength, and alignment. General core training and balance exercise constitute stability exercise and they are beneficial in preventing back pain. Examples of such exercises include planking, squats, side plank, bird dog, bridge and stability ball exercises. Stability exercises help to tone your body, strengthens muscle and improve daily activities such as walking, leaning over and getting in and out of bed. Stability exercises target areas of the body such as back, glutes, core, arms, and legs. Stability exercises are a great form of exercise when you are in ketosis, they are perfect for beginners and can be performed at home or outdoors.
Flexibility exercises basically help to improve muscle motion range, stretching of muscles and also help in supporting your joints. This exercise helps to relieve you of the feeling of fatigue and relax the stiff muscle and improves breathing and blood supply around the body. There are a number of flexibility exercises you can engage in even while you are in ketosis that can help take you closer to your weight loss goals.
If you are planning on going on an intense exercise routine, then you most likely need to plan or preferably adjust your keto diet to support your workouts all in the bid to get your desired results in the shortest possible time. If you engage in a high-intensity workout such as weightlifting or running more than three times weekly, then you will need to adjust your keto diet to allow for slightly more carbs so as to sustain your exercise level. Carbs provide the body with more energy for a workout than fat-rich foods and so you need to adjust your keto diet by including more carbs to provide you with maximum energy for exercises. You can achieve this by eating less than 30 grams of fruits before and after a workout. This helps in providing your muscles with an adequate supply of glycogen which is highly beneficial during your training and also for recovery after training. This way, the carbs are quickly utilized for your workout routine and does not affect your ketosis negatively.
Exercises play a great role in the body while in ketosis and the benefits include
One of the challenges a lot of people face once they make the decision to combine exercise with ketosis, is how to get the best out of combining both. Exercise generally helps to tone the body and maintains normal body function while ketosis for a lot of individuals is all about losing weight. If you can strike a balance between exercise and ketosis, you can get your desired result in the shortest possible time. Here are some tips on how to get the best out of exercising in ketosis.
Exercise and ketosis are both great ways by which you can realize your dreams of a perfect body and combining both of them guarantees that you get the job done quickly.
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