Low Carb Q&A: Exercise

Question: "What exercises do you recommend for a desk-bound low-carber? "

Answer:

The strictest of all low-carb diets — the ketogenic diet — shouldn't prevent you from regular exercise. In fact, a cardiovascular workout of moderate intensity is recommended: it was shown that ketogenic diets could actually improve one's exercise performance, compared to "balanced" diets, even when matched in calorie intake.

Low-Carb + Moderate Intensity = Greater Benefits

The ketogenic diet caused an increased maximal oxygen consumption capacity (VO2 max,) indicating a shift towards higher exercise tolerance. The theory is that changes in body's insulin and glucagon (insulin's opponent) caused by low-carb diets result in greater oxygen delivery to exercising muscle.

Another benefit of exercise for low-carbers is the intensive fat burning, due to a higher noradrenaline (a fat-burning hormone) response to exercise. Low-carbers also provide a higher rate of free fatty acids that the body taps into for energy.

While exercise is recommended, you should note that a low-carb diet results in shorter time to exhaustion during high-intensity exercise, so again, I recommend moderate intensity. High-intensity, interval intermittent exercises, such as sprinting, are also possible, as long as you allow yourself adequate time to recover between bouts.

Bodybuilding is a completely different story: it’s all about increasing muscle mass —something that just can't be accomplished on a low-carb diet.

From all these facts, the recommendations are simple:

- Exercise is not only possible during low-carb diets — it’s encouraged.
- The type of exercise is up to you, though high-intensity and high-duration exercises should be avoided
- If you chose to do interval training, be sure to allow more time between exercises.

Low-carb diets should not prevent you from keeping fit, desk-bound or not. Don't hesitate to let me know if you want my specific advice on safe and efficient ways of fitness training.

Sources

- Journal of Physiology & Pharmacology, 47(2):361-71, 1996
- Journal of Clinical Investigation, 66(5):1152-61, 1980
- Sports Medicine, 27(4):213-28, 1999
- American Journal of Clinical Nutrition, 71(2):450-7, 2000
- European Journal of Applied Physiology & Occupational Physiology,
73(1-2):105-12, 1996
- European Journal of Applied Physiology & Occupational Physiology, 70(1): 70-4, 1995
- Journal of Sports Sciences, 11(2):119-26, 1993