Following a strict diet and exercising regularly comes with several health benefits. Out of the array of physical training, fasted cardio has become a buzzword in the fitness community nowadays. Many workout enthusiasts have adopted this aerobic activity to their fitness routine because of its effectiveness for weight loss and improvement of one’s overall health. Fasted cardio involves exercising on an empty stomach before you have had your first meal of the day. Exercising first thing in the morning is commonly advised to boost energy levels and keep you feeling refreshed throughout the day.
Benefits of Fasted Cardio
Weight Loss
If you work out on an empty stomach, your body will only depend on glucose (the main source of energy) and will turn it into stored fat instead of generating energy. According to a study published in BMJ Open Sport & Exercise Medicine, exercising while fasting increases fat breakdown and can lead to weight loss.
Positive Mindset
Exercising in the morning can boost your body and mind, setting a positive tone for the rest of the day. The endorphins released while performing this workout can also improve your mood and reduce stress levels.
Improve Endurance
Running on an empty stomach can initially make you feel tired, but with time your body will get used to it. Research in the Journal of Applied Physiology found that people who trained on an empty stomach showed more improvement in endurance over six weeks than those who ate before training, even when both groups exercised at the same intensity.
Easy Option
If you are 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 execute the workout with caution as it might not suit everyone. Some people might get dizzy and fatigued if they do not eat before working out. 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 adapt to the new routine.
If you are planning to include fasted cardio in your fitness regimen, keep your sessions to a maximum of 60 minutes. Beginners must also avoid high-intensity exercises on an empty stomach and go for low and moderate exercises. Finally, drink plenty of water before, during, and after your workout to stay hydrated.
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