Keto and HIIT
High-intensity interval training (HIIT) is a workout that involves alternating between intense bursts of physical activity and periods of quick rest. The purpose is to cause a metabolic disturbance in the body, which helps in burning calories at a higher rate.
HIIT may be used in many different workout routines. For example, you can set your treadmill at a higher sprint speed for one minute, and then rest for the next minute. Repeat this for about 10-15 rounds. The best workouts to incorporate HIIT with are cycling, walking, running, or swimming. HIIT effectively burns calories up to 48-72 hours post-workout.
The best part about the HIIT workout is that it is flexible. You can plan your HIIT workout yourself and modify it according to your fitness level, target weight loss goal, or to boost the ketosis process. HIIT can also be modified to suit people with certain medical conditions such as cardiovascular diseases or chronic illnesses.
HIIT combined with the Ketogenic diet is the latest trend in the fitness world. There are amazing benefits of opting for an HIIT workout with the Ketogenic diet.
Combining HIIT with Keto
Combining the Ketogenic diet with a high-intensity interval training routine is a good way to keep your body working. Critiques of the keto diet may suggest that a low-carb diet does not provide enough fuel to keep the body running – but this is not true. A HIIT workout helps the body adapt to fats as a source of energy.
When you plan on combining HIIT with your keto diet, the trick is to ensure that the intensity of the keto diet and HIIT complement one another. If done in the right way, the HIIT workout can charge-up your fat-loss efforts and show some amazing results.
Here is how you can combine HIIT with your keto diet plan.
a. Let Your Body Settle
It takes a while for your body to get use to a new diet or workout routine. Whether it’s the keto diet, intermittent fasting, or HIIT – always give your body a couple of weeks to settle with the change. The best time to start the HIIT workout with your Ketogenic diet is after 10-15 days.
b. Determine the Intensity
Depending upon the intensity of your keto diet and other factors (intermittent fasting, medical conditions, lifestyle, etc), if you opt for a HIIT workout, measure the intensity first. During high-intensity workout, the body uses glycogen as fuel, regardless of the diet you follow. Hence, you must determine which workout will work best for you – a high-intensity or a medium-intensity one.
c. Conduct an Intensity Test
There are a few ways to measure your workout intensity to ensure you are not on a dangerously vigorous level. The measures are as follows:
The Talk Test: Measure how breathless you are after the workout. If you’re working at high-intensity, you should only be able to say a few words at a time.
Heart Rate: Calculate your heart rate with your Smartwatch or smartphone to monitor the heart rate zone. During high-intensity workouts, the heart rate zone should be 80-90% of your maximum heart rate.
Benefits of Combining HIIT with Keto
An HIIT workout can be challenging and difficult to cope with. Thousands of people are still hooked onto it because of the many benefits it offers. When you combine it with Keto, besides contributing to weight loss, it can also:
a. Help in Burning Glucose
In order to enter the state of ketosis, our body needs to change its major source of fuel and let go of the stored glucose. A high-intensity interval training workout helps the body to deplete the glucose in the body.
b. Lead to Post-Workout Calorie Burn
Since the HIIT ramps up the metabolism of the body and increases calorie burn for up to72 hours after the workout, it helps to lose stubborn fat.
c. Take Care of the Extra Carbs
Counting carbs in the Ketogenic diet is tough and tricky. There is a specific amount of carbs you can include in your diet and if the levels are messed up, the Ketogenic diet may not work at all. HIIT helps in balancing out any extra carbs you may have slipped or miscalculated in your plan. You can burn the extra carbs and keep your body in the state of ketosis successfully.
Now that we have covered all the important facts, let us go through some terms and facts very quickly:
Ketosis is a metabolic process or state that the body is said to be in when it uses fat and ketones as its main fuel source instead of glucose. It takes place when the blood ketone levels are less than 0.5 millimolar/L.
Ketones are an alternative fuel source for the body, which are only accessible when the glucose supply in the body decreases significantly. The liver is designated with the process of producing ketones, and it does so by burning fat.
The Ketogenic diet is a high-fat, low-carb diet that helps the body reach the state of ketosis.
Intermittent fasting is a method that revolves around fasting and eating for certain periods of time. It is a perfect technique to lose stubborn fat and improve the metabolism rate of the body.
Bulletproof intermittent fasting combined with Keto can help the body reach the state of ketosis quicker and contribute to significant weight loss.
HIIT is a workout technique in which you do high intensity workout for a short period of time with intervals of rest.
HIIT workouts show best results when measured and balanced efficiently.