Running on an Emptied Stomach - What Advantages Does Fasted Cardio Offer?
Fasted cardio, a popular fitness trend, involves working out when the stomach is empty. This practice has been the subject of numerous studies, with mixed results and implications.
According to a 2016 review, cardio performed in a fasted state leads to a higher fat burn than exercise done in a 'fed' state. However, a 2018 review found that fasted exercise led to a metabolic boost after the workout, but eating before the workout enhanced performance. The inconsistency in research findings suggests that the impact of fasted cardio on fat burning is not definitive.
One potential drawback of fasted cardio is its effect on muscle growth. The gluconeogenesis process, which occurs when the body breaks down protein to produce glucose, could potentially hinder muscle growth during fasted cardio. This is why it's crucial to nourish the body with a balanced meal or protein- and carb-packed snack after fasted cardio workouts.
Hydration is another essential aspect of fasted cardio. It's important to hydrate before and after fasted cardio workouts to help regulate the body's temperature, lubricate joints, and provide energy.
Fasted cardio may not be suitable for everyone. It may lead to issues such as reduced muscle growth, low blood sugar, dizziness, lightheadedness, or fainting. Additionally, it may not be the safest choice for long, high-intensity workouts, as it could cause low blood sugar or dehydration.
Individuals with medical conditions affected by low blood sugar, high blood pressure, pregnant women, or those new to cardio or working out should exercise caution when considering fasted cardio.
High intensity interval training (HIIT), a form of cardio, could potentially help with belly fat burn, according to a 2018 research analysis. Combining cardio with strength training could lead to greater calorie and fat burn over time.
Institutions such as Harvard Medical School, the American Heart Association, and the University of Oxford have conducted studies on the effects of rapid cardiovascular activity combined with fast eating. Any form of cardio can help burn calories, so it's important to find what works best for your body.
When starting fasted cardio, it's recommended to begin with 10 minutes of moderate-intensity exercise and gradually increase the duration and intensity over time. Remember, consistency is key when it comes to achieving fitness goals.
In conclusion, while fasted cardio may offer some benefits, it's important to consider the potential drawbacks and ensure that it's suitable for your individual needs and health status. Always consult with a healthcare professional before making significant changes to your exercise routine.
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