Do you want to start to exercise (finally) but just haven’t found the right exercise routine? Do you think you don’t have time or energy to invest in your health? Whatever your excuse, I am here to tell you, that today is the day to start working towards your future. Recently I read The Keto diet book and decided to try it out (it being the Keto diet), but now I have to think about ways to add fitness into my everyday Keto life. Today I will be researching possibilities of HIIT and Keto (yes or no?) 

Did you know that the benefits of exercise are not just weight-loss or ways of achieving that “summer ready body”? Exercise benefits everything from your sleep quality to your energy level, from making you happier to helping you live longer.

Regular exercise is key to living a healthy and balanced life.

HIIT and Keto, yes or no

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as exercise conditions the body.” – Arnold Schwarzenegger

What is HIIT workout?

High-intensity interval training or HIIT is defined as short, intense bursts of physical activity, paired with intervals of quick rests. This type of intense training causes a sort of metabolic disturbance which can result in the body burning calories at a higher rate up to 48-72 hours later. 

I use HIIT on a treadmill sometimes. You need to set treadmill speed around 12-15 (depending on your fitness level), sprint for 30 seconds, then rest for 30 seconds and repeat for 10 to 15 rounds. A great thing about HIIT workouts, it can be modified for people of all fitness levels and people with various medical conditions. HIIT can be performed as bodyweight exercise, strength exercise, cycling, walking, swimming, or running or group fitness class. These type of workouts will burn more calories than traditional workouts, and you can burn more calories during the post-exercise workout period. 

HIIT and Keto, yes or no

“The best way to predict the future is to create it.” – Abraham Lincoln

HIIT workouts and Keto. Yes or no?

Many studies have shown that the Keto diet (high fat, low carb) is the best way to get your body to lose as much fat as possible. But since it is a low carb diet, will it provide enough fuel to keep your body running? Does following Keto and high-intensity workout routine, will do to our bodies more damage than good? 

And that is where I got confused!

Some say that you can do high-intensity interval training and follow the Keto diet.  Although, avoid exercising for the first couple of weeks. Your body needs to adapt to using fat and not carbs as a source of energy.

Some are confident HIIT training will supercharge your fat loss efforts. Sound amazing, right? The main reason people try the Keto diet is for weight-loss.

Then there are supporters of moderate-intensity workouts while on the Keto diet.

“Studies have shown that diets high in a specific macronutrient like fat promote an increased ability to utilize that macronutrient as fuel,” says Chelsea Axe. “However, during high-intensity exercise, the body shifts to use glycogen as fuel regardless of your macronutrient ratio intake.”

Glycogen stores are fueled by carbs, which means, if you’re not eating many of them, higher-intensity exercise performance can be compromised.

“Instead, moderate intensity exercise is ideal for optimizing the body’s fat-burning potential,” says Chelsea Axe.

Then there are people who are noticing the loss of body performance doing heavy-lifting or high-intensity workouts.

Hours spent on the internet, yet I am still confused!

HIIT and Keto, yes or no

“Work hard in silence. Let success be your noise.” – Frank Ocean

Benefits of exercise

If weight-loss is the main reason for joining the fast-growing Keto family, but you are not so fired up about intense (even moderately-intense) workouts, I don’t blame you. Not everyone is wired the same way, not everyone wants to exercise.

But you should never forget about the benefits of exercise itself.

  • It can make you happier.

    Workouts can improve your mood and decrease feelings of depression, anxiety, and stress. At the same time, exercise will make you feel happier by increasing good mood hormones (endorphins, dopamine, and serotonin) which are known to help produce positive feelings and reduce the perception of pain. When a perfect synergy of dopamine, endorphins, blood pressure, and breathing is reached, you get a feeling of everlasting power (you feel nothing but joy). This state is also known as the “runner’s high” (a reference to the ecstatic effect)!

  • It can help with weight-loss

    . Exercise boosting your metabolism and helps to burn more calories every day. It also helps you maintain your muscle mass and weight loss.

  • Exercise is good for your muscles and bones

    . Regular workouts help you build muscles and strong bones. It may also help prevent osteoporosis.

  • It can increase your energy levels.

    Any workout or physical activity that gets the heart rate up, the blood flowing and releases endorphins, are going to raise your energy levels.

  • Workouts can reduce your risk of chronic disease.

    If you have a chronic disease — such as heart disease, diabetes, asthma, or back or joint pain — exercise can have important health benefits. However, it’s important to talk to your doctor before starting an exercise routine.

  • It can help to have healthier skin.

    By increasing blood flow, workouts nourish skin cells and keep them vital. Blood carries oxygen and nutrients and helps carry away waste products (free radicals), from working cells

  • Exercise can help your brain health and memory.

    Exercise improves brain function and protects memory and thinking skills.

  • It can help with relaxation and sleep quality.

    The increase in body temperature that happens during exercise will improve sleep quality by helping it drop during sleep! Engaging in regular exercise is beneficial for the elderly, who tend to be affected by sleep disorders.


Keto and exercise. What to do?

You have to decide for yourself what you want to achieve. You can follow the Keto diet and lose weight (even without exercise). Maybe try a low-intensity workout routine. You can go outside and enjoy yourself ( walking, hiking, biking), your options are unlimited. Put yourself and your health first. Show everyone around you can make a decision and follow through. Chose life you will enjoy living, therefore, chose your happiness. To sum up, listen to your body and let your inner wisdom guide you.

FIToaks Family is here to help you achieve your potential.