KETO and Cardio Workouts

Exercise is beneficial for anyone, regardless of fitness level or motivation level. Exercising releases endorphins which helps maintain muscle strength and lifts your spirits.

 

Exercising while on keto is one of the best ways to promote weight loss and enhance overall wellbeing. But you need to be mindful when and how you exercise.

HIIT

When training for a sport or trying to get in shape, cardio can be one of the most efficient ways to burn calories and improve heart health. Unfortunately, finding time for long-duration exercise routines can be challenging when you have kids or other commitments, especially if you don't have much free time on hand.

 

The latest trend in cardio workouts is high-intensity interval training (HIIT). HIIT involves working out at intense levels for short bursts of time, followed by rest periods. Studies show that despite its brief duration, HIIT can provide similar health benefits as moderate-intensity exercise as well as a greater reduction in cardiovascular disease risk factors.

 

Hiit (High Intensity Interval Training) is an effective cardio workout when done quickly, such as running, cycling or jumping rope. Strength exercises like pushups or sit-ups can also be included in HIIT regimens for added benefit.

 

HIIT has the primary benefit of increasing metabolism, helping you burn more fat during and after a workout. Furthermore, it increases VO2 max - or the capacity of your heart and lungs to deliver oxygen to muscles - for increased fat burning potential.

 

A 2017 study revealed that schoolchildren who completed seven weeks of high-intensity interval training (HIIT) experienced greater improvements in their cardiovascular fitness compared to those doing traditional exercises. Furthermore, the HIIT participants lost more body fat than those without exercise programs.

 

Another way HIIT can assist in burning more fat is by improving insulin sensitivity, which reduces the amount of insulin your body requires to regulate blood sugar. This could make it simpler for you to shed body fat when following a ketogenic diet.

 

If you're new to HIIT, begin with shorter intervals of higher intensity and longer ones of lower intensity. As you become more comfortable with this form of exercise, add in longer work intervals and shorter rest periods to your workout.

 

When prepping for a sporting event, you can combine HIIT with other forms of cardio workouts like interval sprints and biking. This will make each session more challenging and guarantee you get the most out of every session.

LISS

LISS (low-intensity steady state) training is a type of cardio workout that typically involves an easy but consistent pace. Although less strenuous than HIIT training, LISS training can still produce impressive results when added into your regular exercise regimen.

 

This type of training can be done through a variety of activities, such as walking, jogging, cycling, swimming or riding an arm bike. To get the most benefit from your exercise regimen, use equipment like a treadmill or elliptical machine that allows you to maintain an even pace throughout your exercise session.

 

Gatlin recommends that LISS sessions last anywhere from 30-60 minutes, with the most efficient being around 40 minutes. According to him, LISS workouts can be especially beneficial for people who feel fatigued or lack motivation to complete intense training sessions.

 

In addition to burning calories, LISS cardio can also improve your blood sugar levels, lower the risk of diabetes and help you reach the recommended 150 minutes of moderate physical activity each week. It is essential that you give your body enough recovery time after using this method of cardio so as not to overexert yourself.

 

Another advantage of LISS is that it helps improve moods and reduce anxiety or depression. This is because LISS increases neurotransmitters such as serotonin and dopamine, which regulate how we feel emotions.

 

Although LISS may seem like a boring and repetitive workout, it's an effective way to get your cardiovascular system going without the strain of intense HIIT sessions or heavy weights. Plus, you get to listen to podcasts or watch shows while doing LISS!

 

One major distinction between HIIT and LISS training is that HIIT training is more efficient at burning calories due to short bursts of intense exercise that burn more fat. On the other hand, LISS may be better for weight loss since it encourages your body to use fat instead of glycogen for fuel, making it easier to sustain consistent calorie burn over longer periods with this method of exercising.