Are there any benefits of cardio on an empty stomach?

If you’ve been following #fitspo, it may seem like training on an empty stomach is the new training. But does it deserve this spotlight? Don’t you need that hearty meal to really get through it?

The truth of fasting cardio is complicated. While it may work for some bodies and lifestyles, it isn’t necessarily for everyone. Here are the pros and cons to know.

“Fasting cardio” means exercising when you are no longer digesting food. So your belly is empty. Nothing. No food inside. The time it takes to digest food will depend on what you have eaten.

Most of the time, you will reach this state early in the morning, but it can also happen later if you practice intermittent fasting.

Fans of fasting cardio say it’s an amazing way to speed up fat loss, but it hasn’t really been proven.

The idea behind fasting cardio is this: If you fast before you exercise, your body’s supply of glucose (its main source of energy) will be lower. This could encourage your body to burn stored fat for fuel instead.

But is this really the case? Research is mixed.

A 2018 review several studies have found that exercise on an empty stomach leads to an increase in metabolism after the end of training. However, the researchers also noted that eating before training improved performance.

A 2016 review several studies have concluded that cardio performed on an empty stomach results in higher fat burning than exercise performed in a “fed” state.

So if burning fat is your priority, you might want to try cardio on an empty stomach. However, if you are looking to set a personal best, it will probably be best to refuel. Focus on finding what works best for your body and keep in mind that all form of cardio can help you burn calories.

While cardio on an empty stomach may cause a temporary increase in fat burning, some research suggests it doesn’t make a difference in overall weight loss.

May not make a real difference to weight loss

In a small 2014 study, 20 participants were divided into two groups. One group did 1 hour of cardio on an empty stomach and the other did 1 hour of cardio without fasting. Both groups worked 3 days a week for 4 weeks while on a low calorie diet.

Although both groups showed significant weight loss, there was no noticeable difference in weight loss or change in body size between the two.

So what’s up with this 2016 review Having said that, did cardio on an empty stomach lead to greater fat burning? Well, this review was meant to confirm the relationship, not to question it. This means that the researchers included studies that supported a connection and left out those that did not.

Keep in mind that while many studies suggest that fasting cardio stimulates fat burning, this is a complicated process and we need more in-depth and comprehensive studies to fully understand the potential link.

Could reduce your results

Cardio on an empty stomach can also hamper muscle building. If your body doesn’t have enough carbohydrates to use for energy, it triggers the gluconeogenesis to treat. This is how it converts other compounds (like proteins) into fuel. But protein is also important for building muscle, so you might be working against your #gains.

Remember how studies have shown that cardio on an empty stomach can interfere with performance? This is especially true if you are doing a higher intensity workout. If you don’t have enough energy reserves to hold your workout, you may not be able to fully enjoy your exercise.

The benefits of cardio on an empty stomach are questionable, but it’s generally safe for most people to try in light or moderate workouts for up to 30 minutes.

However, if you plan on doing a long, high-intensity workout, cardio on an empty stomach may not be the safest choice. You may be suffering from low blood sugar or dehydration, which can cause lightheadedness, lightheadedness, or even fainting.

It is probably best to avoid cardio on an empty stomach if:

  • you have a medical condition affected by hypoglycemia
  • you have high blood pressure
  • You are pregnant
  • you are new to cardio or training

If you’re still on the cardio train on an empty stomach, keep these tips in mind to do it in the safest way possible:

  • Hydrate, hydrate, hydrate. Of course, you don’t eat before your workout, but no one said not to drink! Getting some water before and after your cardio session will help your body regulate its temperature, lubricate your joints, and give you the energy you need to survive.
  • Go slowly. Start with 10 minutes of moderate-intensity exercise (consider walking, jogging, or cycling slowly) and see how you feel. If your body gives you the green light, you can gradually work up to about 30 minutes.
  • Refuel when you are finished. Then it’s time to break your fast! Nourish your body with a balanced meal or snack high in protein and carbohydrates.

Pairing regular physical activity with a nutritious diet is a great way to lose weight in a sustainable way. Here are some ways to help maintain moderate weight – no fasting required:

  • Hit some HIIT. A 2018 Research Analysis suggests that high intensity interval training (HIIT) could help you burn belly fat. We need more research to be sure, but current studies show promise.
  • Run, don’t walk. While walking, biking, and hiking are great workouts, running seems to remain the queen of cardio when it comes to cardio. calories burned.
  • Combine cardio and weight training. Building muscle increases your resting metabolic rate, which can lead to greater calorie and fat burning over time. (This includes when you’re just sitting on the couch.) So if you want to get the most out of your workouts, try a combination of cardio and strength training.

Cardio can be beneficial for achieving a healthy weight, but that doesn’t mean it has to be on an empty stomach.

Research on the benefits of cardio on an empty stomach is far from conclusive, but it does not appear to have an impact on weight loss. It can even have a negative effect on performance or muscle growth, so take it easy and assess your body’s unique needs before trying.

If you’re not sure if this is right for you, contact a fitness professional or your doctor for personalized advice.

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Richard V. Johnson

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