Exercise has many benefits for our health. It keeps us lean and toned. and, There are four types of Keto friendly workouts, the aerobics, anaerobic, flexibility, and stability exercises.
Aerobic: Aerobic exercises help to burn fat and lower the blood sugar levels. It is a cardio exercise which lasts only for over three minutes. This can be walking, running, swimming, dancing, boxing, hiking, cycling, kickboxing, jumping rope and more.
Anaerobic: Anaerobic is a carb-burning exercise. but, While weight training is not necessary to the keto diet.
many people on a low-carb diet choose bodybuilding or weight training exercises.
If you’re doing aerobic exercises, but you do it a level of high intensity, it can become an anaerobic exercise. This kind of exercise consists of high-intensity movements, like push-ups, squats, sprints, and weightlifting.
Flexibility: Flexibility exercises help to stretch out muscles and improve muscle range of motion. also, Flexibility training can be made up of different types of stretching.
which includes dynamic, ballistic, static, static passive, isometric and PNF (proprioceptive neuromuscular facilitation).
there are some of the exercises you can do like a hamstring stretch, lying hip stretch, shoulder stretch.
This exercise includes balance acts and core training to improve body control. and Balance exercises include walking backward and sideways.
heal to toe in a straight line, single-leg squats, single-leg jump squats, also single-leg deadlift and more.
but one way to improve your balance is to keep strengthening your core. Exercises like hip raise and planks can help you build up your core strength.
Water exercises: One of the simplest and most effective ways to lose weight when you are in keto diet instantly is to get chest-deep in a pool workout is water jogging. Other exercises you can do in the Bicycle – do the ab bicycle to add extra work for your shoulder, core, and legs.
Double Leg Lift – lean back on the pool edge, lower the legs straight down and raise them as high as you can.
Flutter Kick: hold on the pool edge and kick your legs rapidly behind you.
Frog Jumpstart: by putting your heels together, knees bent outward and bottom tucked under, and then jump as high as you can turning to the plie position as you land.
Noodle Crunch: put the noodle under your shoulder and pull your abs in and do a crunch.
Noodle Plank: firstly, hold the noodle in front of you and then push down until you’re in a plank position.
Otter Roll: hold a ball to your chest, lay on top of it facing the water, and start throwing your weight to one side, and continue spinning around.
Ladder pull-up: grasp on the ladder out of the pool, use your arms to pull yourself up out of the water – lower yourself, and repeat.
Ski Jumps: Stand with both feet together, and hope side to side as if you are skiing.
Another exercises you can do to improve your strength, muscle tone and flexibility is Yoga. If you are new to yoga, also you can do it multiple times per week.there are different types of yoga:
Hatha Yoga: a slow-moving practice that requires you to hold each pose for a few breaths.
Vinyasa Yoga: it is a dynamic practice that links movement and breath together.
Iyengar yoga: it is the practice of precision. This type of yoga uses a lot of props to make it accessible.
Ashtanga Yoga: a yoga that involves synchronizing breath with a progressive series of postures.
Bikram yoga: a great way to stretch, detoxify and relieve stress. It often involves sweating in a hot room.
Hot Yoga: it is like Bikram practiced under hot and humid conditions.
Kundalini Yoga: a repetitive physical exercise coupled with intense breathwork. It focuses on awakening kundalini energy and through a practice of meditation, mantra, and tantra.
Yin yoga: a slow-paced style of yoga with postures held for a longer time.
Restorative Yoga: it typically involves 5 to 6 poses supported by props which allow you to rest and relax completely.
To know what type of Yoga works best for you, find a studio in your neighborhood and try it out
Walking: Walking is the easiest, but simplest and most accessible form of a workout
when you are in keto diet – just get moving! also, It can help your heart get stronger, lower your blood pressure, bones get stronger, ease stress and help you sleep better. and You can start with just 5 to 10 minutes a day up to 30 minutes on per day to get the full cardio benefits.