If you have just started a standard ketogenic diet where your body uses fat as a fuel source, exercise may seem like a big question mark.As you adjust your workout routine, there are plenty of exercise options for you to consider.High-Intensity Interval Training (HIIT) is usually out of the question, but you can still do cardiovascular, strength, and flexibility exercises.
Step 1: Each week you can get in around 150 minutes of simple cardio.
Try to work out for 30 minutes for 5 days of the week, which will add up to 150 minutes of exercise.You can try a variety of different aerobic exercises, like cycling or swimming, which are great options to consider.You need to take it easy when you are first adjusting to the diet.You can choose workouts that suit your intensity level if you have been on the diet for a while.
Step 2: Strength training can be done 2 times a week.
Get a variety of strength-training reps in by setting aside 2 days each week.You should aim to do 12-15 reps with each strength exercise.If you want to avoid straining your muscles, focus on a routine that uses lighter weights.If you lift 20 lbs, you may want to switch to 10 to 15 lbs.As you develop a strength training plan, squats and lunges are some of the best exercises to consider.
Step 3: Balance and flexibility exercises can be done twice a week.
If they are simple, make an effort to experiment with different balance and flexibility exercises.You can add fun exercises like yoga poses, gymnastics, or simple Pilates to your routine if you are feeling creative.A simple walking exercise can help you improve balance.In this exercise, you walk with your feet in front of each other.
Step 4: High-intensity workouts are not recommended.
High-Intensity Interval Training (HIIT) is a form of aerobic exercise, which means that your body will burn calories instead of fat.Your body won't have the means and energy source to support itself if you try a high intensity interval training (HIIT) workout.Tabata or high-intensity circuit training is included.While on a keto diet, sprinting and jumping rope are not good options.The high-intensity effort will do more harm than good.
Step 5: Don't eat too much calories each day.
If you have a daily goal of 1,200 calories, keep it in mind.The keto diet is a high-fat diet that tricks your body into feeling full.If you want to finish your workouts on time, you need to eat the right amount of fat.
Step 6: When you start your diet, you will feel bad.
The unfortunate side effect of the keto diet is nausea and low energy levels, which can be seen when your body enters a state of ketosis.Don't be alarmed if you start feeling unwell.As you work through the symptoms, take it easy.If you feel off your game, avoid any exercise that requires you to think and act quickly, like biking on a busy road.
Step 7: If you just started a keto diet, try out an easy yoga routine.
You can search online for a beginner yoga course or a simple Pilates routine that doesn't require a lot of strenuous activity.Try the mountain pose, downward-facing dog, tree pose or the side plank, all of which are easy yoga moves.There are a lot of low-intensity exercises andPilates workouts on the internet that are geared towards beginners.If you are dealing with fatigue, it is okay if your activity level is a bit lower than it usually is.Don't force yourself to work out hard.
Step 8: For a low-intensity workout, go for a light walk.
Go for an easy hike through your local park if you want to get in some low-intensity exercise.Stick with a simple, easy walking pace that keeps you moving.Slow down your walking pace if you start to feel worn out.The purpose of your workout is to find a comfortable pace for yourself.If you are stuck at home, you can walk in place.
Step 9: It's easy to perform different strength exercises.
Set aside time throughout the week to do resistance training.Pull ups, push-ups, bench press, and other strength exercises are good for you.You can focus on getting more reps in if you choose weights that are a little lighter.It's possible to do three, 15 rep sets of a deadlift at a lighter weight.For a more endurance focused workout plan, you can do strength training every day.Core training, squats, and deadlifts are great options.
Step 10: You can bike around your neighborhood.
Once you transition into ketosis, take your bike for a ride.Along with your diet, biking can help you improve your body composition.If you are no longer experiencing brain fog as you enter ketosis, then you should only ride a bike.
Step 11: Once you get used to the diet, go for a run.
Run through your neighborhood and local park instead of just walking.Running may have the same fat-burning benefits as other cardiovascular exercises if you keep a steady diet.
Step 12: You can give yourself a full-body workout by swimming.
Take a swim in the pool.Swimming for a set distance is more important than speed or intensity.You can build up your workout if you build more endurance.You can start swimming by 0.80 km and gradually increase your total distance.