Fasting cardio is a fitness theory that states that exercising on an empty stomach or after a lengthy period of fasting might result in higher fat loss. While some fitness experts believe in this idea, it is still a contentious issue in the fitness field. physical.
The efficiency of the fasting heart hypothesis is still debated, according to verywellfit, and the decision to exercise on an empty stomach is ultimately up to you. Here’s a look at some of the research that’s been done to put the concepts of quick cardio to the test.
Bodybuilder and author of “Body-for-LIFE” Bill Phillips is credited with popularising the fasting heart hypothesis in 1999. In his book, he claims that during fasting, the human body boosts fat burning during exercise. The book was a success, and it is still available. Since then, his notion of a fasting heart has gained popularity.
Overnight fasting, according to Phillips, lowers blood sugar, insulin levels, and glycogen storage. Normally, our bodies rely on glycogen reserves for energy, which are derived from carbs in our diet. If you exercise while fasting (i.e., with low glycogen), the fasting cardio theory contends that your body will then rely on body fat for energy to power your activity.
While some professionals in the fitness industry follow the fast cardio method and note that it has some fat-burning benefits, scientific research has not fully supported the theory’s effectiveness.
In a 2012 research that compared fasting cardio exercise to postprandial (postprandial) cardio, those who ate breakfast before jogging had a higher drop in hunger later in the day. However, towards the end of the day, there was no difference in total calorie consumption between the groups that fasted or ate before exercise.
A 2017 scientific study conducted by Australian researchers examined five distinct trials and a total of 96 people to assess the effects of exercise following an overnight fast. The review authors discovered that exercise after fasting had very little, if any, influence on body mass. The University of Limerick in Ireland evaluated 46 previously published research and discovered that eating before a cardio session allowed study participants to exercise for longer amounts of time. Exercising in the fed condition resulted in longer aerobic activity, suggesting that, while quick cardio exercise may have additional benefits, it typically does not result in longer workouts.
Another research of professional bodybuilders looked at changes in body composition and metabolism during Ramadan. The 30-day research included sixteen bodybuilders. Non-fasters’ body mass index and body mass index (BMI) rose by 2.4%. It did not alter for those who were fasting.
While there are few contemporary research on fasting cardiac exercise, it is important to note that exercise is helpful whether done fasting or after eating. Fasting cardio theory states that if you can exercise on an empty stomach, you will benefit from fat-burning benefits even more. In general, whether or not you completed the exercise on an empty stomach, weight loss and decreased body mass would most likely be the result of a calorie deficit.
While scientific studies have shown scant evidence for the fasting cardio theory, other study has indicated that athletes who fast lose significant fat.
Researchers researched Muslim athletes throughout Ramadan to learn more about the metabolic effects of heart disease while fasting, and one of these studies compared the effect of aerobic exercise on active men during Ramadan to when they were fed (before and after Ramadan).
Body composition and metabolism were compared in 19 men, and the results indicated lower body weight in both the feeding and fasting groups. However, only body fat was decreased in the fasting group (by 6.2%). Although aerobic exercise promotes weight loss in general, this study suggested that fasting cardio exercise may provide an advantage for burning body fat specifically.
Another study of trained bodybuilders assessed body composition and metabolic changes during Ramadan. Sixteen bodybuilders participated in the 30-day study. Body mass index and body mass index (BMI) increased by 2.4% in non-fasters. It did not change in the fasting people.
Body mass index (BMI) is a dated and biased measure that does not take into account several factors, such as body composition, race, ethnicity, gender, and age.
Although a flawed measure, BMI is widely used today in the medical community because it is an inexpensive and quick way to analyze a condition and potential health outcomes.
Although this study looked at weight training rather than cardio, it provides insight into the effect of fasting on exercise and body composition.
In addition to potential body fat loss, fasting cardio exercises have other lifestyle benefits. If you’ve ever experienced exercise-induced nausea, eating before exercise may be a factor. An old 2001 study found that nausea during exercise, especially high intensity sessions, is more likely to occur on a full stomach.
For athletes who don’t get up early, fasting overnight and fasting before a morning workout may also save you time after waking. With a pre-workout meal-free schedule, you don’t need to get up early to make time to eat before your session. Instead, enjoy the extra few moments of sleep.
While reducing body fat may be beneficial for rapid heart disease, it is important to note some potential drawbacks of this nutrition and fitness approach:
The same 2012 study referenced above that followed the effectiveness of fasting in athletes during Ramadan found that the fasting participants also experienced some negative effects, including dehydration and decreased kidney function. 5 (Because Ramadan fasting includes abstaining from food and water, the negative effects of dehydration and decreased kidney function may not apply to those fasting who continue to drink water normally.)
A 2011 review published in the Strength and Conditioning Journal found that exercising in a fasting state can lead to protein loss. While performing the cycling exercise, study participants found that they lost protein, and thus muscle. These results show that if you’re trying to build muscle mass, fasting cardio exercise may not be the best option.
Likewise, fast cardio exercises may not lead to longer workouts. If endurance training — marathon training, for example — is your goal, a quick cardio workout may not be the best option. The same 2018 review previously referenced found that eating before exercise can naturally lead to a longer aerobic session for endurance. On the other hand, exercising in a fasting state can lead to a shorter workout.
Another 2019 study assessed the exercise efficiency of 20 male bikers who ran short distances and fuelled their sessions. The study authors discovered that rapid workouts have a detrimental impact on exercise intensity and volume after both sessions. According to this study, exercising on an empty stomach might reduce the intensity with which you complete the activity.
Whether or not to undertake cardio while fasting is a personal choice. Regular exercise, regardless of whether or not you’ve eaten previously, delivers significant health advantages, including healthy and lasting weight reduction. Start cautiously if you haven’t done any activity before breakfast. Allow your body to acclimate to any changes in your exercise and eating habits, and discover ways to stay active that work best for you and your lifestyle.
About Author
