Fasted cardio is an exercise performed when fasting when your body is not processing or digesting food. Increased lipolysis, fat oxidation, and lower insulin levels are all advantages. Increased lipolysis occurs when the body breaks down fatty cells to utilize as energy, whereas fat oxidation occurs when the body burns the energy from fat cells when glycogen (the body’s storage form of energy) is low. When the body is at rest, particularly during sleep, blood insulin levels begin to fall, indicating that the body is turning to fat for energy rather than carbs. All of these advantages arise from higher body fat decrease.
So, How Safe Is Fasted Cardio?
Yes, if done correctly. Exercising or doing cardio when fasting might result in low blood sugar, which can produce symptoms of light-headedness or tiredness. Because our bodies obtain energy from a different source when we practice fasting cardio, this energy might come from muscle. Thus some people, particularly the elderly, may experience muscle loss. To avoid low blood sugar, it is essential to consult your doctor before undertaking fasted cardio if you have other metabolic disorders or health issues, such as diabetes.
Are There Any Advantages To Fasting Cardio?
Fasted cardio works on the theory that if you fast overnight and work out first thing in the morning, your body will be deprived of glucose, its major source of energy, and will instead use stored fat for fuel. The research on the efficacy of this strategy is divided. According to one analysis, fasting exercise resulted in greater metabolic performance after the session was completed in multiple trials. However, the same analysis found that eating before an exercise improved performance during extended aerobic activity. While further study is needed to make more solid claims, fasted cardio may provide the following advantages:
- Fasted cardio saves you time by eliminating the need to prepare, eat, and digest a meal beforehand.
- Fasted cardio allows you to exercise before you eat for the day if you observe intermittent fasting.
- Fasted cardio may be an excellent alternative if you prefer working out on an empty stomach, especially if you have a sensitive stomach or feel more energized without a meal before a workout.
Is There A Protocol For Fasting Cardio?
- If you’re in good health, the option to integrate fasting cardio is entirely up to you. Start cautiously if you’ve never done it before.
- First and foremost, stay hydrated both before and throughout the practice.
- Try a low to moderate steady-state intensity workout for 10 minutes, such as walking, jogging, bicycling, or the elliptical, and see how you feel. If all goes well, gradually increase the duration to 30 minutes.
- After that, be sure you refuel with a well-balanced meal or snack high in protein and carbohydrates.
- Avoid high-intensity work, which causes your heart to race, as well as any activity that lasts more than an hour during fasting cardio. You can do low-intensity steady-state fasting cardio on many days throughout the week, but you should also take one or two rest days.