People who are on a keto diet need to reduce carbohydrate intake and consume more fat. In order for the results to be more maximal, this eating pattern needs to be improved by exercise. Unfortunately, not all types of exercise are suitable for people who are on the keto diet.
Why should not the origin of sports during the keto diet?
The keto diet aims to direct the body to use fat as an energy-producing fuel. For this reason, people who undergo this diet need to increase fat intake rather than foods that contain carbohydrates.
Like other types of diet, weight loss will be maximal if accompanied by increased physical activity or exercise. Unfortunately, not all types of exercise are suitable for people who are on the ketogenic diet. What is the reason?
Generally, the energy source used for exercise is obtained from burning carbohydrates quickly. People with keto diets certainly have less carbohydrate intake, so the energy produced is also very limited.
If the choice of exercise is not adjusted, the body will lose a lot of energy. As a result, the body will feel tired and weak. This is the reason why people who go on the keto diet need to choose the right type of exercise.
Type of exercise for people who are on the keto diet
There are several types of exercise that are safe for people who are on the keto diet, including:
1. Aerobic exercise
Aerobic exercise or cardio exercise is a type of exercise that stimulates the heart rate and breathing rate to be faster during training sessions. However, the selected aerobic exercise must be of low intensity.
Examples of low-intensity cardio exercise that can be tried by people who are on a keto diet, such as walking relaxed, brisk walking, relaxing biking and swimming.
This type of exercise is best done as the first choice for people on the keto diet.
2. Exercise flexibility
In addition to aerobic exercise, people who go on a keto diet can choose flexibility exercises. This exercise is useful for exercising muscle strength. This exercise is included in a low-intensity exercise that is good for keto dieters.
Flexibility training can help you lose weight. Not only that, but this type of exercise can also strengthen joints, stretch muscles, and expand the flexibility of the body in motion.
Examples of flexibility exercises that you can do while on a ketogenic diet, including yoga or tai chi.
3. Balance training
This type of exercise does not take much energy so it is suitable for people who are on the ketogenic diet. This exercise helps maintain ideal body weight. In addition, balance training can also strengthen the core, improve posture, and strengthen body muscles.
Examples of the types of balance exercises for people who are ketogenic diets include several movements on yoga and tai chi.
4. Anaerobic exercise
This is a type of exercise that contrasts with aerobic exercise. This type of exercise does not require oxygen to produce energy. As a result, the body uses energy sources stored in the muscles. Compared to the three types of exercise already mentioned, this exercise is usually recommended as an advanced exercise.
That is, it is not recommended as an initial exercise when you start exercising while on a keto diet. Your body must be accustomed to using fat as an energy fuel. After that, you are allowed to do this exercise.
Examples of anaerobic exercises that are suitable for people who are on a keto diet, such as running and lifting weights. Because the intensity is quite high, the duration of this exercise will usually be faster.