WHAT IS EXERCISE?
Exercise is an activity requiring physical effort, and it is key for a good keto exercise plan for one following The Best Keto Diet Plan For Beginners or otherwise.
Usually, it is carried out especially to sustain or improve one’s fitness, appearance, health and longevity.
Done correctly it achieves all of these goals.
WHAT ARE THE MAIN TYPES OF EXERCISE?
There are four general categories of Exercise.
The four broad categories are:
-1. CARDIOVASCULAR EXERCISE which is divided into:
– AEROBIC Exercise, which is an exercise which speeds up one’s heart rate and breathing, and
– ANAEROBIC Exercise, which is an exercise which is achieved by increasing the intensity of Aerobic exercise.
One’s Anaerobic Threshold is calculated at one’s maximum heart/pulse rate per minute which is 220, minus one’s age, times 85%
Thus, (220-Age)*85%=Theoretical Anaerobic Threshold which is the theoretical formula above which one enters Anaerobic Exercise.
To take one’s pulse, one can take a quick pulse for 6 seconds and then multiply it by 10.
Further, note that High-Intensity Interval Training (HIIT) is an extreme type of Anaerobic exercise as discussed below and should be respected.
-2. RESISTANCE TRAINING EXERCISE is an exercise which primarily refers to weight training which does, in fact, increase muscle mass. However, it does not have a very good Longevity record as evidenced by the early deaths of many body builders.
-3. STRETCHING EXERCISE is an exercise in which stretching helps maintain flexibility and is very good for flexibility.
-4. BALANCE EXERCISE is an exercise which is critical for the elderly to prevent falls, and it is also very good for those seeking to improve their performance in many areas. Please visit “Balance, A Key Ketogenic Challenge?”, for more information.
WHY IS CARDIO EXERCISE IS THE EXERCISE OF CHOICE?
By adding merely 30 minutes of Cardio Exercise 5 days a week, one can positively affect one’s entire body for a lifetime!
This Keto-Longevity Blog will focus specifically on the area of Cardo Exercise since this is not only paramount for Cardiovascular health, and overall health but also as a means of losing belly fat and it is a key Keto Exercise Plan.
Cardio Exercise is the best exercise for the keto diet. It can range from walking the dog (Man’s Best Friend) around one’s neighborhood for an hour, to intense maximum sprinting.
Cardio can affect the body in numerous very healthy ways for one’s Health and Longevity.
It has beneficial effects on major systems and organs throughout one’s entire body.
WHAT ARE EXAMPLES OF CARDIO EXERCISES?
There are a number of ways one can embark on Cardio Exercising, just as the Caveman had to do for his own Health and Longevity.
A few of the basic Cardio Exercises are:
– Bike Ridding/Cycling
WHY IS “HIIT” THE VERY BEST CARDIO WORKOUT FOR BURNING FAT?
For a long period of time, it was accepted that low-intensity Cardio was the exercise of choice for burning fat.
According to studies, this method burned calories primarily from fat.
However, this has recently been disproved, and a new and exciting way to perform Cardio has arisen for burning off that stubborn belly fat.
This new outstanding Cardio Exercise is referred to as High-Intensity Interval Training (HIIT).
HIIT is when one transitions from an Aerobic Exercise state to a very high maximum Anaerobic Intensity state for short periods of time.
One can burn more fat on short interval HIIT than they can exercising for a longer period doing an Aerobic Exercise.
Although this seems too good to be true that one can exercise for much shorter periods, and lose more weight than exercising for longer periods as a lower intensity, it is true.
Further, the effects of HIIT will continue through the day such that one is continuing to burn calories.
Before beginning HIIT, one should warm up for five minutes,
Then proceed to exercise at 50% max for 30 seconds,
Then continue at 100% maximum effort for another 30 seconds,
Then return to one’s warmup state for 2 minutes, and
Then repeat the HIIT five to 10 times before a final five minute cool down.
This HIIT routine can be applied to any type of Cardio Exercise.
However, note that good sense should be applied before attempting to do any HIIT.
HIIT is only for the healthy and one needs to consult with one’s doctor/cardiologist first before beginning a HIIT exercise.
HOW DOES CARDIO EXERCISE WORK?
Initially, when doing a Cardio exercise it draws upon one’s glycogen stores, rather than fat, to fuel one’s body during exercise.
Glycogen is stored energy.
As soon as one has depleted one’s stored glycogen, one’s body next begins to turning fat into glycogen to be used for one’s energy requirements.
Those on the Keto diet will do very well burning their fat since they are not handicapped by having the hormone Insulin in their body, and further, their body is trained to burn fat for energy.
Those taking glucose supplements will have an Insulin Response that prevents their body from burning the more powerful and longer lasting fat for energy as explained in detail in “The Ketogenic Diet For Health and Longevity”.
This is what many Tour de France bicycling riders, as well as many other elite athletes, have discovered since they now take Duck Fat supplements vs Glucose supplements during intense exercise.
WHAT ARE THE LIFELONG BENEFITS OF CARDIO?
The undisputed benefits of a Cardio Exercise program are huge and undisputed!
These benefits include, but are not limited to, the following:
-Forces body to grow tiny blood vessels, increasing circulation and nutrition to cells
– Improves the Immune system,
– Prevents disease.
– Reduces the risk of Cancer, which is a metabolic disease
– Endorphins are released during cardio which combats stress and depression.
– Decreases belly fat
– Improves lung function and health
– Increases metabolism
– Increases bone density
– Prevents Osteoporosis
– Causes Weight Loss if overweight
– Increases Heart strength and efficiency
– Lowers Blood Pressure
-Lowers need for high Cholesterol
– Blood vessels become more elastic
– Releases endorphins which are natural painkillers.
– Results in better Sleep
– Maintains muscle strength even into old age
– Provides more energy and stamina
– Reduces fatigue
– Results in a more active lifestyle
– Reduces the Risk of Heart Disease (#1 Killer) and
– Reduces risk of Stroke (#5 Killer).
– Provides more oxygen to one’s cells
– Strengthens Lungs
– Increases healthy life expectancy
– Reduces Inflammation
– Treats Arthritis
Thus, as one can understand, Cardio can positively affect one’s body’s overall Health and Longevity from its hormones to its bones, throughout one’s lifetime.
THE AMERICAN HEART ASSOCIATION RECOMMENDATION FOR OVERALL CARDIOVASCULAR HEALTH
The American Heart Association endorses Cardio Exercise.
The AHA’s recommendations are:
-At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 min, or
-At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes. or
-A combination of moderate- and vigorous-intensity aerobic activity.
HOW SHOULD ONE START?
Before starting any new exercise program, it is important to know if one is healthy enough to increase one’s present activity level.
Therefore, one needs to check with a health care professional on any limitations or restrictions one may have, particularly if you have a chronic health condition.
It is also important to start small and increase the time one is active and the intensity of one’s workout
It is better to under achieve at the start than push too hard, which will result in a setback.
Walking is the safest and easiest way to get started.
Increase the amount of time one walks and the speed one is walking and before you know it one will reap all the rewards of Cardiovascular Exercise.
If one has arthritis, one should look into swimming exercise classes. These can be much easier on the joints.
A Cardio workout plan is easy to fit into one’s schedule and important for long-term health.
If one feels like one does not have time, consider walking on the treadmill or riding a recumbent bike in front of a television to add Cardio into one’s daily TV-watching routine.
One can take a brief walk during lunch.
Park away from one’s office
Take the stairs instead of the elevator.
Ideally, per the American Heart Association, you should aim for 150 minutes of moderate activity a week or 75 minutes of vigorous activity.
SUPPLEMENTING, A NECESSITY FOR BEST CARDO RESULTS
When adopting a Cardio Exercise routine, one needs to buy and take nutritional supplementation for the health of one’s entire body.
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EXERCISE AS If ONE’S LIFE DEPENDS ON IT!
One should exercise as if one’s life depends on it, because it does, and it is key for a keto exercise plan for one living the, The Ketogenic Diet For Healthy Longevity.
There is not a reason that one, regardless of age or situation, should not begin some type of Cardio exercise and supplementation.
One should not stop living before one stops living.
The evidence is indisputable that Cardio will greatly decrease one’s unhealthy belly fat while at the same time greatly increasing one’s overall Health and Longevity.
Cardio Exercise should definitely be adopted as one’s Keto exercise plan of choice, since it is the best exercise plan for the Keto diet, as well as one’s best exercise plan for life.
This is not Medical Advice. Nothing herein this article should be considered or used as any personal medical advice, and one should always consult with one’s personal Doctor before making any changes in one’s diet, routine or following any information given, suggested or provided herein. These statements have not been evaluated by the Food and Drug Administration. Nothing herein is intended to diagnose, treat, cure or prevent any disease or condition. Before embarking on any exercise regime change, one should consult with one’s Cardiologist and Doctor.
COMMENTS AND QUESTIONS PLEASE
Please advise below any comments and/or questions you have regarding this post.
Also, what additional topics or subjects would you like to have covered in a future post?
Ted, Founder of this Keto-Longevity.com site