Ketogenic Cardio

[Notts_Ben]

Hey people,

what kind of cardio do you guys stick with on keto. Obviously your not full of carbs all the time so I would have thought HIIT would need to be limited.

I was thinking of doing about 30-40 mins of LISS after weights (4 days per week), then maybe have 1 day where I do a mixture of moderate intensity (jog a few miles) and LISS.

Comments?

[gfundaro]

I have to commend you on your use of common sense, and that sounds like an excellent plan. Just make sure you reach at least 65% of your MHR if you're interested at all in improving your cardiovascular health. Also, keep in mind that you have to be burning enough calories to actually utilize the fatty acids you'll be liberating, so leisurely walking isn't a great choice for LISS. Don't be afraid to get up into the 70 %'s of your MHR either.

[Notts_Ben]

I have to commend you on your use of common sense, and that sounds like an excellent plan. Just make sure you reach at least 65% of your MHR if you're interested at all in improving your cardiovascular health. Also, keep in mind that you have to be burning enough calories to actually utilize the fatty acids you'll be liberating, so leisurely walking isn't a great choice for LISS. Don't be afraid to get up into the 70 %'s of your MHR either.

Yeah thats why I'm throwing in the jogging, so I can improve cardio aswell as burn fat.

What's a good way to test for my MHR?

[Lemonzest]

gfundaro loving that new avatar, those glasses look good on you

[gfundaro]

Yeah thats why I'm throwing in the jogging, so I can improve cardio aswell as burn fat.

What's a good way to test for my MHR?

MHR is just 220-your age. I'm 21, so my MHR is 199. It's pretty cookie-cutter, but as you become more conditioned, it becomes more difficult to reach levels that improve CV health.


Thanks Lemon!

[hardipsrai]

Just a quick suggestion/warning. HR differs from person to person. I had read a while ago that LISS = around 140bpm, so I adhered to this, and ended up over working myself (i wasnt able to lift as much the following weeks). Not only is age a factor, but also fitness. On a different post, i had read that LISS should be around 120 and no more, another post suggested that LISS not include incline walking since it uses anaerobic mechanisms to climb during the session. All in all, what I have found to work is, judging the body day to day, sometimes I will fatigue quickly with less time/intensity on the treadmill, other times I can ramp up the incline/speed and still not break sweat. It should be monitored and customised as you go along. Just like weight training, the mind muscle connection also is essential here, instead, familiarising yourself with high intensity/low intensity, and your own comfort zone and thresholds will yeild the best results.

[Notts_Ben]

Just a quick suggestion/warning. HR differs from person to person. I had read a while ago that LISS = around 140bpm, so I adhered to this, and ended up over working myself (i wasnt able to lift as much the following weeks). Not only is age a factor, but also fitness. On a different post, i had read that LISS should be around 120 and no more, another post suggested that LISS not include incline walking since it uses anaerobic mechanisms to climb during the session. All in all, what I have found to work is, judging the body day to day, sometimes I will fatigue quickly with less time/intensity on the treadmill, other times I can ramp up the incline/speed and still not break sweat. It should be monitored and customised as you go along. Just like weight training, the mind muscle connection also is essential here, instead, familiarising yourself with high intensity/low intensity, and your own comfort zone and thresholds will yeild the best results.

Yeah I hear you. I also play by ear at times. For example I'm doing cardio at 120bpm and my breathing is too regular, I'm finding it too easy so I'll up it a bit. If I feel I'm working to hard I'll cut back. cheers.

[signature166]

Hey people,

what kind of cardio do you guys stick with on keto. Obviously your not full of carbs all the time so I would have thought HIIT would need to be limited.

I was thinking of doing about 30-40 mins of LISS after weights (4 days per week), then maybe have 1 day where I do a mixture of moderate intensity (jog a few miles) and LISS.

Comments?

I've done Crossfit workouts now four times since beginning Keto. I've found that I tire quickly, but the resting time I require between "sets" has been decreasing. One workout last week was to complete ten rounds in as little time as possible. After the 6th round I thought I was done, but after catching my breath I went back at it. I eventually finished the 10 rounds. This is coming from someone who used get winded walking up a flight of stairs.

[johnnyironboard]

I ride the bike five days per week. Never been a fan of 220 minus your age thing- if tomorrow is your birthday you should work less hard than today? I'm as strong as I was 20 years ago- why should I work 3/4's as hard on the bike?

[LiL USMC BBer]

I run alot.

I notice that your probably working too hard if your unable to maintain a conversation with the person next to you.


When your in a dead sprint you usually can't talk to anyone for a good while after that sprint.


Another thing I notice is since I work legs out 2-3X per week, they are usually always sore so I usually feel my legs burning much much much faster then I run out of breath/heart pounding out of chest.

All in all if your body is adjusted to using EFA's/FFA's as fuel instead of carbs. You should be set and have nothing to worry about.

[Northman69]

Fast walking.

[green_tea]

low intensity cardio,65% MHR......

[L1FTHVY]

i do 40 mins 2.2mph max incline after w8s

and i do another 45-60 min bike ride at night

[db2012]

always keep intensity low, long duration, unless following a high day. Unless catoblism isn't an issue for you.

[Sim882]

So you can't do intense runs or sports on keto?

Normally my cardio's HR averages 170-182 (10kms in 40 minutes for example)

[RU4A69]

Here's a IFBB pro bodybuilder's opinion on the matter:

http://www.bodybuilding.com/fun/bobchic3.htm

just sayin'.......

[johnnyironboard]

So you can't do intense runs or sports on keto?

Normally my cardio's HR averages 170-182 (10kms in 40 minutes for example)

I do.

[gfundaro]

Here's a IFBB pro bodybuilder's opinion on the matter:

http://www.bodybuilding.com/fun/bobchic3.htm

just sayin'.......

Oh wow, that's great, another opinion....once again, lacking any physiological science. Some if it's downright wrong. Just being an IFBB pro doesn't make you a physiologist/kinesiologist/exercise scientist/microbiologist. It just means you got your hands on a lot of steroids and had the money to spend to get to the top.

[Starky1177]

How accurate are those heart rate monitors on most machines?

[Nutir]

How accurate are those heart rate monitors on most machines?

I don't trust them, I just go by HR and time for my cardio sessions..

[AchillesEvent]

gfundaro, great advice, and great avatar. Love the glasses.

As far as cardio goes, I have the best success using LISS. I lift and then hit the treadmill at 3.3mph @ level 9 incline. My treadmill only goes to 12, so it's up there. I still sweat, but I'm not running.

The only other thing I'll do from time to time is the Nautilus TreadClimber. Holy hell, that machine rocks my socks off. I can follow their 20 minute workout at 3mph and sweat a bucket. Then I hit the treadmill for another 3 minutes or so.

[RU4A69]

Oh wow, that's great, another opinion....once again, lacking any physiological science. Some if it's downright wrong. Just being an IFBB pro doesn't make you a physiologist/kinesiologist/exercise scientist/microbiologist. It just means you got your hands on a lot of steroids and had the money to spend to get to the top.

Who the fck do you think you are? You're an amatuer, dismissing a professional's advice.

He's not a microbiologist, but he's a professional, an EXPERT: he's not just talking the talk.

[|ceman]

Oh wow, that's great, another opinion....once again, lacking any physiological science. Some if it's downright wrong. Just being an IFBB pro doesn't make you a physiologist/kinesiologist/exercise scientist/microbiologist. It just means you got your hands on a lot of steroids and had the money to spend to get to the top.

You're a respected member in my book, but this post is just totally wrong.

Opinions of fat people on weight loss are just that opinions (not saying you're fat - just saying in a general sense). But opinions by individuals who stepped on the stage and competed at extremely low bodyfat levels should be taken with a lot more than a grain of salt.

And don't slap the old "it's all steroids" argument here. Do steroids help - sure. Do steroids mean you can throw caution to the wind and train/diet/exercise any way you want and you'll be a pro - no way.

Frankly, I'll take the advice of an experienced bodybuilder over a scientist any day of the week. Don't forget - it's the scientists and nutritionists that have the US population sold on low fat dieting and the high carb food pyramid that is making everyone look like Fat Albert.

I know you mean well, but don't be so dogmatic about things that you have not fully experienced yet.

[gfundaro]

You're a respected member in my book, but this post is just totally wrong.

Opinions of fat people on weight loss are just that opinions (not saying you're fat - just saying in a general sense). But opinions by individuals who stepped on the stage and competed at extremely low bodyfat levels should be taken with a lot more than a grain of salt.

And don't slap the old "it's all steroids" argument here. Do steroids help - sure. Do steroids mean you can throw caution to the wind and train/diet/exercise any way you want and you'll be a pro - no way.

Frankly, I'll take the advice of an experienced bodybuilder over a scientist any day of the week. Don't forget - it's the scientists and nutritionists that have the US population sold on low fat dieting and the high carb food pyramid that is making everyone look like Fat Albert.

I know you mean well, but don't be so dogmatic about things that you have not fully experienced yet.

That's the thing about steroids--no one can study them because no one wants to take them for that purpose, and no one who's taking them illegally wants to fess up. You certainly can train differently on steroids. If GH causes growth of your skull and internal organs, what do you think it can do for your muscles? These pro's don't have the same hormonal profile as a non-user.

I have yet to meet one professional in the field who's said 'Oh, if you're fat, just eat a lot of simple carbohydrates and avoid fat at all costs.' Maybe I'm just in a progressive area....or maybe I'm actually out meeting people, rather than just recycling the same dated online sources that I know are complete nonsense.

As far as experience, I just coached one of my best friends in his first amateur natural BBing show, and he placed 3rd, which I think is pretty damn good. If I weren't trying to maintain a 4.0, I'd compete too, but for now that's as close to the stage as I'm going to get. So how many of you guys have competed or coached?

[Vadim Beliaev]

Who the fck do you think you are? You're an amatuer, dismissing a professional's advice.

He's not a microbiologist, but he's a professional, an EXPERT: he's not just talking the talk.

shes at it again...
incredible

[MattyH7688]

That's the thing about steroids--no one can study them because no one wants to take them for that purpose, and no one who's taking them illegally wants to fess up. You certainly can train differently on steroids. If GH causes growth of your skull and internal organs, what do you think it can do for your muscles? These pro's don't have the same hormonal profile as a non-user.

I have yet to meet one professional in the field who's said 'Oh, if you're fat, just eat a lot of simple carbohydrates and avoid fat at all costs.' Maybe I'm just in a progressive area....or maybe I'm actually out meeting people, rather than just recycling the same dated online sources that I know are complete nonsense.

As far as experience, I just coached one of my best friends in his first amateur natural BBing show, and he placed 3rd, which I think is pretty damn good. If I weren't trying to maintain a 4.0, I'd compete too, but for now that's as close to the stage as I'm going to get. So how many of you guys have competed or coached?

lol you coached? how can someone who has never competed coach someone else.. give me a break

erik frankhouser has a family and a full time job and won his pro card.. save the excuses why you cant compete because 99% of the time they are bull****

must of been the drugs though, no hard work!!!

[AngeloBangelo]

Oh wow, that's great, another opinion....once again, lacking any physiological science. Some if it's downright wrong. Just being an IFBB pro doesn't make you a physiologist/kinesiologist/exercise scientist/microbiologist. It just means you got your hands on a lot of steroids and had the money to spend to get to the top.

This could be, most possibly, the most offensive post I've ever read... Ever.

You think someone can just spend all of their money on steroids and they're instantly an IFBB pro. lawl, sir. Huge, huge, huge lawl in your general direction.

[Vadim Beliaev]

Another example how a lot of young people nowadays first open their mouth then think abput what they said
I hope she realizes that she offended pretty much every serious bodybuilder, either pro, or aspiring to turn pro.
The choices are either to publicly apologize or run tucking her tail.
lets see what happens

[AngeloBangelo]

Another example how a lot of young people nowadays first open their mouth then think abput what they said
I hope she realizes that she offended pretty much every serious bodybuilder, either pro, or aspiring to turn pro.
The choices are either to publicly apologize or run tucking her tail.
lets see what happens

Huge x2 on that Vadim.

I don't know how someone can come onto bodybuilding.com, then when someone asks for advice on dieting down, telling them "Don't listen to a pro bodybuilder. They don't know how to do proper cardio on keto. They just get shredded by taking tons of compounds!" and expect no one to get offended. Or maybe she doesn't care who she offends.

As you said, it should be interesting to see her response.

Edit: I'm also curious what certifications gfundaro possesses. Obviously these idiotic professional bodybuilders don't have any, ever. They're simply too dumb to obtain one. All they know is how to cluelessly flood their body with drugs.

Are you a "physiologist/kinesiologist/exercise scientist/microbiologist" gfundaro? Just curious.

And lastly, I agree with Iceman.

If a 130 pound scientist came up to me and suggested a steroid cycle, then a professional bodybuilder said "He's wrong. This cycle will be better for you", I'll take the BBer's advice most likely.

[deadfingers]

I do HIIT about 3-4 times a week while on Keto, and I also do IF. I do just fine, I take Xtend and do workouts fasted. Sometimes I need to hold back because the intensity can't be as great, but I still have good energy. gfundaro, check your PMs.