Fasted Cardio Facts and Figures
What Is Fasted Cardio?
Cardiovascular exercise when you wake up and before breakfast can help burn body fat faster and help you lose weight. But is it really beneficial? Here's what the experts are saying about it, and what happens to your body when you exercise on an empty stomach.
Fasted cardio fitness fact is that working out on an empty stomach or after a long period of fasting can lead to more fat loss. however, according to many fitness professionals who follow the philosophy, it is still a discussable topic in the world of fitness.
The benefits of the fasted cardio concept remain unresolved, and ultimately, it is up to you to decide whether or not to exercise on an empty stomach. Take a look at some of the research that has been done to test the theories behind fasting cardio.
Do Fasted cardio on an empty stomach
Some of the most common cardio exercises are cycling, brisk walking, skipping, climbing and descending stairs, Zumba dancing, or running. But there are many others, to do both outdoors and at home. Cardio workouts are those that increase our heart rate and prevent us from having a normal conversation while they are being performed.
Cardiovascular exercise is considered to be one of the most effective ways to burn calories, especially according to some experts, when done on an empty stomach. However, this idea is controversial and some studies show it.
Fasted Cardio on an empty stomach to lose fat
Cardio on an empty stomach is a widely used sport in the world of fitness and bodybuilding in order to burn fat faster and more easily.
In the morning, glycogen stores in the body are low, because during the night the body does not receive energy supplies. When there are no sugars in the blood, the body is more prone to consuming fat. It can be very beneficial for those people who want to lose weight.
Some studies indicate that people who train their endurance at moderate intensity after fasting for at least 5 hours burn more fat than those who ate before exercise. This practice produces physiological changes in the muscle that improves fat metabolism.
It is useful in some high-intensity sports because low insulin levels are achieved, which can promote energy use from fat. Properly planned, fasting cardiovascular exercise can be effective in trained athletes because it promotes metabolic flexibility.
However, according to professional fitness trainers, these fat-burning benefits do not manifest in occasional athletes. The body may need enough energy to fuel the metabolism during physical exertion.
Fasted Cardio on an empty stomach, is it beneficial?
The Spanish Heart Foundation (FEC) advises the general population not to exercise without having glycogen stores, that is, on an empty stomach. When training on an empty stomach, muscle and liver glycogen deposits are burned and feelings of fatigue and cardiovascular risk factors increase.
The musculature works thanks to the force of glucose. On an empty stomach, muscles find less sugar circulating and their glucose levels drop rapidly, which can make them feel more tired.
Recent research published in the Journal of the International Society of Sports Nutrition (ISSN) concludes that there is virtually no difference in a person's body composition, whether they are fasting or not.
After 4 weeks of training, 3 days a week (1 hour of cardio on the treadmill, 5 minutes of warm-up followed by 50 minutes of running at 70% intensity) the fasting group lost 1.6 kilograms and the group that had eaten 1 kilo. The differences were therefore not statistically significant between the two groups.
While they don't rule out that there may be a small benefit when it comes to fat loss, scientists believe more conclusive studies on the subject are needed.
But remember that cardiovascular exercise (done right and done at the right time) helps strengthen the cardiovascular and respiratory systems, prevent a myriad of diseases, and improve our mood.
Research shows that high-intensity cardio (HIT) is more effective than traditional cardio at losing fat. However, when you are on an empty stomach, the intensity level is unlikely to be high. The body needs glycogen to function efficiently and perform well. Fewer calories will be burned with exertion, resulting in less loss of fatty tissue.