Fasting aerobic should not be done, the benefits and disadvantages of fasting aerobics

The current research on this topic is not very certain, and there are studies that say that this method is beneficial, but it is not very good. These studies are consistent with my own experience, and the tens of thousands of people I have taught have had almost the same effect with this fasting aerobic method as if they had not used the fasting aerobic method.

If you want to do fasting aerobics, you have to consider a few things first, first, you have to consider how difficult the aerobic exercise you are doing, if the difficulty is very high, for example, you have to run ten kilometers quickly, this difficulty is very high, you should eat, if you are walking slowly for half an hour, this difficulty is not too high, you can do it on an empty stomach, there is not too much pressure and it does not affect your recovery ability.

Second, you have to consider how much pressure your overall life is, if your life is not stressful, you can do these fasting exercises, which may also give you a better effect, but many people's lives are already under great pressure, and you add fasting exercises, which is adding pressure, which is very affecting your body, because when you are under pressure, your thyroid gland will reduce your metabolism.

The third point we have to consider, what time was the last meal yesterday, and how much to eat, if you eat very early and don't eat much, do fasting aerobic this morning, there will definitely be problems, because we eat less, eat early, when we go to bed, the whole should be recovered, and the whole should be detoxified, this is will use our liver sugar wish.

If we exercise on an empty stomach and exercise too strictly, we will use muscle glycogen and liver glycogen, when the liver glycogen is too low, the liver will not activate our adrenal hormones, which also reduces our long-term metabolism.

So my suggestion is this, if you are participating in a bodybuilding competition and you want to lose the last part of the fat in the last two or three weeks, you can do simple fasting aerobics, but athletes and ordinary people, using this fasting aerobic method, will affect our health too much, and our athletic performance.

So I think that the effect of long-term health and athletic performance will affect, except for people who participate in bodybuilding competitions, other people, this fasting exercise method will affect us, health our stress and our sports performance, so I think the fasting exercise method is not suitable for ordinary people.

Of course, if you really want to try fasting aerobic exercise and want to be strict with yourself, you can also try to start with a relatively low frequency of aerobic exercise in an empty state, and don't start with high-intensity aerobic exercise such as HIIT to avoid accidents caused by low blood sugar.

Don't pursue the low body fat rate brought by fasting aerobics, and do what you can in your own physical conditions. I hope this article can answer your questions, if you find it useful, please **like and follow, thank you.

The so-called fasting aerobic training is the aerobic exercise carried out by the human body in an empty state. According to the process of digestion of food by the human body, the time of day can be simply divided into eating and fasting. Among them, the eating state refers to the time period when the human body is digesting and absorbing food; The fasting state refers to the period of time after the body has finished digesting and absorbing food.

In the fed state, the body is in an anabolic state (fat is more likely to accumulate) due to the increase in blood sugar levels and the secretion of insulin. In the fasting state, the blood sugar level decreases, the insulin returns to its initial state, and the fat is more easily broken down.

The science of fasting aerobic training: it accelerates the breakdown of lipids. Lipolysis promotes fat oxidation and increases the rate of fat loss.

People who exercised on an empty stomach in the early morning burned an extra 20% of their fat compared to exercising while eating. Because aerobic training on an empty stomach doesn't have excess carbohydrates for energy**, more fat is burned to fuel the body.

Fasting exercise hazards.

1. The phenomenon of irregular heart rate appears.

According to expert research, if you exercise without eating any food, especially running, it will not only increase the burden on the liver, but also prone to irregular heart rate. Because the human body needs a lot of energy when exercising, and the main energy of the human body is carbohydrates in food. If you are in a state of fasting, the energy consumed by the human body is mainly fat.

2. It is easy to appear dizzy and dizzy.

Some people are prone to dizziness and dizziness during morning exercise, but the main reason for this symptom is to exercise on an empty stomach. Because after waking up early in the morning, the nutrients in the human body are almost exhausted, and the concentration of blood sugar in the blood will also decrease a lot. If you exercise on an empty stomach, not only will it not play a role in health care, but you will also experience dizziness and dizziness, and in severe cases, vomiting.

3. Susceptible to gastrointestinal diseases.

In addition to being related to daily overeating, the appearance of gastrointestinal diseases is also related to exercising without eating anything after waking up early in the morning. Because most people's lives are relatively compact, they start to eat lunch immediately after exercising in the morning, in fact, eating immediately after fasting exercise will reduce the metabolic function of the stomach and intestines, and they are prone to gastrointestinal diseases in the long run.

Should I exercise on an empty stomach?

The body is your own, and you know it best. Some people do not pursue high-intensity exercise, and fasting exercise may be relatively time-saving and convenient, easy to do in daily schedule, and moderate to moderate intensity without much risk.

When you doubt whether a certain method is suitable for you, you may wish to give it a try, and then make a record to compare which one is more suitable for you, of course, the premise is that these methods are relatively safe, so it is not recommended for people with blood sugar regulation and cardiovascular and cerebrovascular problems to try fasting exercise.

Fasting aerobic exercise**.

That is, in a fasting state, by doing high-intensity aerobic exercise, the body quickly consumes calories, so as to achieve the first purpose. The order of energy metabolism during exercise is – carbohydrates.

Proteins, fats.

Fat will be consumed at the end after a long period of exercise, and the metabolism in the body during sleep is carried out as usual, so the carbohydrates in the body are in a state of depletion after getting up in the morning.

Precautions: Caution must be exercised when exercising on an empty stomach. Because, for the body, if not done in the right way, fasting exercise becomes a superfluous effort, and perhaps brings some harm: glycogen.

Excessive deficiency can lead to hypoglycemia.

Therefore, it is important to pay attention to the risk of nausea and fainting when exercising on an empty stomach, and it is important to take the necessary precautions against round finches.

Carry some food with you in case you need to train. Paying special attention to staying hydrated and not neglecting a post-workout meal is essential to provide your body with the energy it needs. Do not exercise on an empty stomach more than two to three times a week, and do not exercise for more than one hour at a time.

Otherwise, not only will the body's consumption status not be obvious, but it will even cause risks.

When we do cardio training in the morning, many people say that it is better to do some cardio training on an empty stomach so that the results will be better. Some people also think that aerobic training on an empty stomach is not as good as others say it is, and that it is likely to cause themselves a disservice. So do you think fasted aerobic training is more beneficial?

1. What is fasting aerobic exercise?

The so-called fasting aerobic training refers to the aerobic training of jogging, brisk walking, swimming and other aerobic training in the state of fasting after the human body does not eat or drink or drink boiled water after getting up in the morning. The Science of Fasted Aerobic Training: It accelerates the breakdown of lipids.

Lipolysis promotes fat oxidation and accelerates the rate of fat loss. People who exercise in the morning on an empty stomach burn 20% more fat than when they were fed. Because the body doesn't have excess carbohydrates for energy** during fasting, more fat is burned to provide the body with aerobic training.

2. Is fasting aerobic exercise** better?

Fasting aerobic exercise is not good for **. In the early days, fasting exercise did increase the proportion of fat burning, but these studies tend to be short-term effects of exercise rather than long-term analysis. While fasting can burn more fat during exercise, it is interesting to note that the body has a "smart" compensatory mechanism, which in turn reduces the use of fat at rest.

So if you think about it all day, it doesn't really make a difference. Only exercising after breakfast can improve the post-workout febrile response, which is often referred to as post-workout calorie burn, thus increasing the total calorie consumption of the day in disguise.

3. What are the hazards?

According to expert research, if you exercise, especially running, when you don't eat any food, it not only increases the burden on the liver, but also causes an irregular heartbeat. Because the human body needs a lot of energy when exercising, and the main energy of the human body is carbohydrates in food. If fasted, the energy consumed by the body comes mainly from fat.

Fasting exercise is to start aerobic exercise such as running without intaking food and water, which will have the best effect, but in the long run, it will damage basal metabolism and is not good for the body.

It is to do aerobic exercise without meals, which can better help yourself**. **The effect will also be better, it can help you lose your scale faster. It may cause some diseases in the body.

It may also cause stomach prolapse, it may also cause bad kidneys, it may also cause indigestion, and it may also cause some diseases and problems in your body.

<> aerobic exercise is generally separated from the last meal, and the interval of more than 6 hours can be understood as fasting aerobic exercise, such as aerobic exercise on an empty stomach after getting up in the morning.

Yes, because our body's glycogen stores are very low on an empty stomach, the proportion of fat energy supply is very high, and in the case of low intensity aerobic, the proportion of fat energy supply can even reach 70%.

Fasting aerobic is recommended to do a good medium and low intensity, such as brisk walking. Jogging I recommend a treadmill slope of 12 16, speed, intensity should not be too high, otherwise it is easy to low blood sugar and lose muscle.

If you are afraid of losing muscle, you can eat some digestible protein before fasting aerobics, such as egg whites, protein powder (protein intake will not have much effect on fasting to dig lead, blood sugar and insulin.)

<>1.What is fasting aerobics?

It is generally believed that when the energy circulating substances in the human body contain low bridges, it can be called fasting.

For example, when you first wake up and hail, after 8 to 12 hours of fasting and strength training, you <> 2Why is fasting aerobic good for fat loss?

Because of aerobic fasting, the proportion of fat energy supply will increase, and the proportion of low-intensity aerobic fat energy supply in the abdomen will even reach 70%.

3 Don't have too high an aerobic intensity on an empty stomach!

It is recommended to do low- to medium-intensity aerobic exercise on an empty stomach, such as brisk walking and slowness, which can not only avoid muscle loss, but also prevent hypoglycemia.

I believe that every female friend will do some exercise in daily life in order to have a better figure. As we all know, exercise is divided into aerobic exercise and anaerobic exercise, and aerobic exercise is more suitable for female friends to cover the hood**. Many people will do aerobic exercise in the morning when they are stuffy oranges, so do you know that it is good to do aerobic exercise on an empty stomach in the morning?

Is it OK to do aerobic exercise in the morning on an empty stomach

The answer is yes, most bodybuilders will use this method to lose fat, or control body fat, during their fat loss period or season. Some university studies have really confirmed that jogging on an empty stomach in the morning can burn 20% more fat, because the blood sugar in the body is too low, so it will convert fat to glucose for fuel more quickly, but at the same time, it will burn more muscle.

Misconceptions about aerobic exercise**

1. Didn't warm up in advance.

When many people exercise in the morning, they just get up and go directly to the workout, without any warm-up exercises, so it is easy to start exercising in the morning and cause the possibility of injury.

2. Exercise on an empty stomach.

Eating breakfast before exercise may seem too early, so exercisers can eat some small food, a piece of fruit or a slice of toast before exercise, which can effectively avoid hunger during exercise and can focus more on exercise.

3. Water shortage. Before exercising, not only can you not exercise on an empty stomach, but you can't be short of water, but it doesn't mean that you should drink a lot of water before exercising, but you need to drink some water properly to avoid dehydration during exercise.

After reading this article, I believe you all know whether it is suitable to do aerobic exercise on an empty stomach in the morning, in fact, the effect of doing aerobic exercise on an empty stomach is very good. However, for some patients with hypoglycemia, it is necessary to avoid exercising on an empty stomach as much as possible, and it is best to be able to consume some food appropriately before exercising to avoid syncope.