Fasting cardio involves exercising on an empty stomach before eating your first meal of the day.
While fasted cardio offers several benefits, it is essential to perform the workout with caution as it may not be suitable for everyone.
Following a strict diet and exercising regularly has several health benefits. Among all the physical workouts, fasted cardio has become a buzzword in the fitness community today. Many fitness enthusiasts have adopted this aerobic activity in their workout routine due to its effectiveness in losing weight and improving overall health. Fasted cardio involves exercising on an empty stomach before having eaten the first meal of the day. It is often recommended to exercise first thing in the morning to boost energy levels and feel refreshed throughout the day.
Benefits of fasting cardio
Weight loss
If you exercise on an empty stomach, your body will only rely on glucose (the main source of energy) and convert it into stored fat instead of generating energy. According to a study published in BMJ Open Sport & Exercise Medicine, exercising on an empty stomach increases fat breakdown and can lead to weight loss.
Positive mindset
Exercising in the morning can stimulate your body and mind, which will set a positive tone for the rest of your day. The endorphins released when you do this exercise can also improve your mood and reduce stress levels.
Improve endurance
Running on an empty stomach may make you feel tired at first, but over time your body will get used to it. Research published in the Journal of Applied Physiology found that people who trained on an empty stomach showed greater improvements in endurance over six weeks than those who ate before training, even when both groups exercised at the same intensity.
Easy option
If you're short on time, fasted cardio can be a convenient option because it eliminates the need to prepare, eat, and digest a meal before your workout.
While fasted cardio offers several benefits, it is essential to undertake the workout with caution as it may not be suitable for everyone. Some people may become dizzy and fatigued if they do not eat before exercising. Hydration is also important as dehydration can reduce performance and increase the risk of injury. Additionally, those who are new to this method should start with low-intensity runs to allow their body to adjust to the new routine.
If you plan to include fasted cardio in your workout routine, limit sessions to a maximum of 60 minutes. Beginners should also avoid high-intensity exercises on an empty stomach and opt for low- and moderate-intensity exercises. Lastly, drink plenty of water before, during, and after your workout to stay hydrated.
