Fasting aerobic exercise can be done every day, but it needs to be adjusted according to personal physical condition and exercise intensity to avoid excessive fatigue or injury. Fasting aerobic exercise helps improve fat burning efficiency, but long-term high-intensity fasting exercise may lead to muscle loss, hypoglycemia and other problems.
Fasting aerobic exercise can be done every day, but it needs to be adjusted according to personal physical condition and exercise intensity to avoid excessive fatigue or injury. Fasting aerobic exercise helps improve fat burning efficiency, but long-term high-intensity fasting exercise may lead to muscle loss, hypoglycemia and other problems.
Principles of fasting aerobic exercise
Fasting aerobic exercise refers to low to moderate intensity aerobic exercise without eating, such as jogging, brisk walking, cycling, etc. When fasting, the body's glycogen reserves are low, and the body is more likely to mobilize fat as an energy source, thereby improving fat burning efficiency. However, fasting exercise may also cause blood sugar levels to drop, causing symptoms such as dizziness and fatigue.
What are the benefits of fasting aerobic exercise?
(1) Helps lose weight
When fasting, because the body has a low level of available sugar, the oxidation and burning ratio of fat will generally increase when exercising. In other words, our body has less sugar available, so more fat will be used. This is the theoretical root of the more effective fasting fat loss. In other words, fasting aerobic exercise can help lose weight.
(2) It can reduce abdominal discomfort
Some people feel abdominal discomfort after exercising because of a feeling of fullness. In this case, you can consider exercising on an empty stomach, or just drinking some water or coffee before exercising.
People who are suitable for fasting aerobic exercise
Fasting aerobic exercise is suitable for healthy people, especially those who aim to lose fat. However, for patients with hypoglycemia, diabetes, pregnant women or people with weak constitutions, fasting exercise may bring risks. It is recommended to do it under the guidance of a doctor. Ordinary people can gradually try fast aerobic exercise according to their own tolerance and observe the body's reaction.
Frequency and intensity of fasting aerobic exercise
Fasting aerobic exercise does not have to be performed every day. It is recommended to schedule 3-4 times a week, each time for 30-45 minutes, and the intensity should be moderate. Excessively frequent or high-intensity fasting exercise may lead to muscle loss, decreased immunity and other problems. It can be combined with other forms of exercise, such as strength training, to maintain muscle mass and metabolic level.
Precautions for fasting aerobic exercise
Before doing fasting aerobic exercise, make sure to have a balanced diet the night before to avoid excessive hunger. Pay attention to replenishing water during exercise to avoid dehydration. Eat promptly after exercise, and give priority to foods rich in protein and carbohydrates, such as eggs, oats, whole wheat bread, etc., to help the body recover. If you experience discomfort such as dizziness and nausea, you should stop exercising immediately and replenish energy.