Top 4 Ways to Exercise While in Ketosis
It is often believed that the best thing about following a keto diet for the healthy body and weight loss is that you don’t have to follow an exercise routine. There are so many people who want to lose weight but don’t like the idea of running or working out. Whereas some don’t have enough time to go to the gym. All these reasons make the keto diet an appealing option. But is it a good idea?
Following a keto diet means you’re reducing carbs greatly. Most of the people think why to do exercise while in ketosis. Exercising is a wonderful option for the keto diet and offers amazing health and energy benefits. Regular exercise offers a number of health benefits. It’s good for the healthy heart, strengths the bones, builds your muscle, and keeps you toned and lean. There is no doubt that exercise is the best fit into your daily routine while in ketosis. You simply keep these considerations in your mind:
Type of Exercising
Nutritional requirements depend on the type of exercising you’re performing. Keto diet exercises are divided into 4 types including anaerobic, aerobic, stability, and flexibility.
- Anaerobic Exercise
This exercise is a high-intensity and short-lasting activity. Carbs are the primary source of fuel for this type of workout which means fat alone can’t offer enough energy to perform this exercise.
- Aerobic Exercise
Aerobic exercise is also called as cardio exercise, is a low to high-intensity physical exercise which relies on the aerobic energy-generating procedure. Steady-state, lower intensity cardio is a great fat burning source which makes it friendly for who are following a keto diet.
- Stability Exercise
This exercise includes core training and balance exercises and helps you enhance your muscle strength, your stability or control of movement, and alignment.
- Flexibility Exercise
This exercise is helpful for supporting joints, stretching out your muscle, and enhancing muscle range of motion. Improving your flexibility helps you prevent injuries. Yoga and simple stretches after the workouts are perfect examples of this exercise.
In simple words, your workout intensity matters a lot while in ketosis:
- During high-intensity workouts, carbohydrates are used as the major energy source
- During low-intensity workouts, your body uses fat as the main energy source
When you’re in ketosis state, your body is using fat as the primary source of energy. And this makes high-intensity workouts, for example, anaerobic exercise, a challenge at the starting of the keto diet. But, no worries, there’s a perfect solution:
If you do high-intensity exercises like weightlifting and sprinting, firstly, you require adjusting your ketogenic diet to match your carbohydrate requirements to support your exercising routine. Don’t stick to any standard keto diet, know your needs and make your keto diet menu accordingly.
You can eat 20 to 30 grams of fast-acting carbohydrates like fruits (before and after 30 minutes of your workout). Follow this diet and make sure you’re offering the exact amount of glycogen to your muscles to perform workouts. Ignore the risk of leaving ketosis and enjoy amazing health benefits!