Fasted cardio means doing low intensity cardiovascular physical exercise, about 45 minutes, without consuming any meal (fasting). In the vast majority, this training is carried out in the morning with a fast of about 6 to 10 hours.
Some important points must be taken into account so that the results are not negative. This type of fasting workout is ideal for those who want to optimize fat burning while maintaining muscle mass.
Carbohydrates are degraded and turn into glucose, being the human body's preferred source of energy. Glucose is transported through the blood and is stored in the muscles and liver in the form of glycogen. This, in turn, serves as fast energy, being essential for high intensity activities.
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When fasting, glycogen stores are low. Given the low availability of energy from carbohydrates, this way the body responds by increasing fat burning as an energy source.
Benefits of fasted cardio:
- Fat burning / weight loss: the energy source of choice for our body is carbohydrates. However, in fasted cardio, the stomach is "empty" and thus the body tends to use other sources of energy, in this case, fat is the energy that ends up being consumed, thus causing weight loss.
- Make the most of time for a morning workout: normally after a pre-workout meal (in this case breakfast) it would be convenient to have a waiting time of 30 minutes to 1 hour in order to start training without gastrointestinal discomfort. Therefore, cancelling this meal allows no excuses to train in the morning without waking up early and waiting for "digestion".
- Accelerates the change in body composition: this type of cardiovascular exercise, with a low to medium intensity, in addition to the usual training plan, can give the necessary boost to obtain results when there is difficulty in obtaining changes in body composition or losing the last kilos.
Although many scientific studies have proven several benefits in training in fasting, this option can also have consequences, such as the drop in performance, due to the lack of glucose in the brain.
Fasted cardio is safe for most people, unless they have problems with blood sugar control, which can make training unsafe without a meal.
Those who have never had their bodies adapted to train on an empty stomach, professional follow-up is essential, both for exercise and to define the best diet for each type of body.
The best result is always accompanied by healthy eating, so take your doubts with a qualified professional, in our Nutritional Counseling service. Check here.
By Adriana Martins, Nutritionist
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