The keto diet is taking the dietary world by storm. Everyone is seemingly talking about it. A person who is not into intermittent or Paleo diet is most likely doing a keto diet.
However, can I blame them? Of course, not.
You see, the keto diet is a proper way to improve the state of your body. Instead of using sugar as your primary fuel, this dietary regimen will utilize your fatty acids. However, this particular diet is quite perplexing for some, especially those who want to maintain a healthy exercise routine.
Since a ketogenic diet will require you to lessen your carb intake, glycogen–the primary energy source for our muscle–is quite lacking. It affects a person’s capability to exercise. Fortunately, here are the steps to exercise when you’re in ketosis
Improve your Resistance
If you are in ketosis, one of the things that you have to do is to elevate your resistance. If your body lacks in endurance, it can sustain all the essential routines that you have in mind.
A variety of resistance training is available for individuals who are doing the keto diet. Short and intense lifting sessions, for one, is a beneficial workout for anyone. It can improve your strength, while at the same time, promote weight loss and muscle growth.
The good thing about this training is its non-extensiveness. You don’t have to lengthy sessions before you can build some endurance. In fact, there’s no reason for you to stay longer in the gym to do short but explosive workouts.
Lessen the Iteration
We are very used to exercise routines that require us to do multiple repetitions. It is the very recipe that allowed us to have better endurance and sustainability to a particular workout. Of course, training wouldn’t be practical if you won’t repeat it continuously and religiously.
However, if you are in ketosis, exercises with extensive repetitions are not good for you. They can quickly wear you out because you don’t have any carbs in your body in the first place. You don’t have to repeat your drills fifteen times or higher if you are in full keto already.
Instead, you have to minimize the cycle to ten or fewer repetitions. In this way, you can prevent your body from being aggravated. Don’t also forget to take breaks in between your sets.
Do Intensive Cardiovascular Workouts
Because the glycogen content of your body is low, it is already challenging to do a hard cardiovascular exercise. For instance, running or jogging in a marathon-style will really tax your body. Whether you like or not, you can’t sustain such activity anymore.
Luckily, there’s a way where you can circumvent this predicament. You can still thread a two-mile track without really running for several hours. What you need to do is to do your jogs in intervals. It can be intensive and explosive, but it should be short only.
Race to the farthest distance that you can reach. If you feel tired already, just slow down your pace and never stop. Continue running if you think that you can take another round. This is my secret recipe because I am a running junkie!
Eat Some Carbs In Your Post Workout
We all know that a keto diet doesn’t welcome carbs that much. However, this doesn’t mean that you can already stop eating foods that are rich in carbs. Always remember that a low-carb diet is entirely different from a no-carb diet.
After your workout, it is essential for you to consume a moderated level of carbohydrates. Take into account that any physical activity can deplete the glycogen levels of your body. At the very least, sugar is still needed for muscle recovery. Therefore, it is entirely okay if you will take carbs right after your workout.
If you are not entirely sure about the number of carbohydrates that a particular has, you will need the service of a keto macros calculator. This one can help you identify and track your carb intake. Maintaining full ketosis is easier with this tool.
Wrapping it Up
I already heard many people who are complaining about the difficulties of exercising while in full ketosis. Although this predicament is real, it doesn’t mean that you can’t conquer the odds at all.
Exercising is still possible while you are doing a keto diet. You have to do some extra precautions and adjustments so that your body won’t be overwhelmed by the sudden changes. The guidelines that I have mentioned can help you with your transition.
Don’t worry. In the long run, you will get used to it.
Did you learn from this article? If you have questions or suggestions, feel free to drop them in the comment section below.