It can be difficult to choose the best time of day to exercise. You've probably already heard about the benefits of exercising on an empty stomach. This seems to be a growing trend in the world of fitness and health.
What exactly does this mean, and what are the best practices to follow to get the most out of it? Here are some tips to optimize your fasted workouts and get the most out of this practice.
What is fasted exercise?
First of all, it's important to understand exactly what exercising on an empty stomach in the morning entails. Typically, the fasting state occurs a few hours after your last meal, when you haven't eaten anything in between, especially after a night's sleep. This means your body hasn't been supplied with energy from any food you may have recently eaten.
In this state, carbohydrate stores (the main source of immediate energy for muscles) will be lower. As a result, your body will rely more on fat stores as an alternative energy source to compensate for this shortage. This is the basis for the much-touted benefits of exercising on an empty stomach.
What are the benefits of exercising on an empty stomach?
Exercising when you wake up, even before having breakfast, has several beneficial effects on the body:
Optimizing fat oxidation
In the absence of food intake, the body is forced to draw on its reserves to function. By exercising on an empty stomach, the body is forced to draw on stored fat to use it as fuel. This can improve the body's energy capacity and potentially lead to weight loss, particularly fat mass.
Better insulin sensitivity
Fasting may also improve your sensitivity to insulin, the hormone that regulates blood sugar use. Exercising on an empty stomach may therefore help reduce the risk of diabetes and metabolic syndrome.
Improved performance and endurance
Some fasted exercise enthusiasts also claim that it can help improve their physical performance and endurance. However, it is important to note that this will depend a lot on the adaptation period and how each individual adapts to this new routine.
Detoxifying effect
By putting more strain on the elimination organs such as the liver and kidneys, exercising on an empty stomach helps cleanse the body of toxins and impurities.
Strengthening the digestive system
Not eating before your workout allows your body to focus on eliminating waste and digesting the previous day's food.
What type of exercises should I do on an empty stomach?
Not all sports are suitable for practicing on an empty stomach. Therefore, it's important to choose the one that best suits you while respecting your body's capabilities. Here are some suggestions:
- Gentle cardio: Brisk walking, cycling, and aerobics are examples of low-intensity cardio activities that can easily be performed on an empty stomach. They help mobilize fat without putting too much strain on the body.
- Yoga: Ideal for gently stretching and strengthening muscles, yoga is also a great way to relax and refocus on yourself before starting the day.
- Stretching and mobility: Take advantage of this special time to work on the flexibility of your joints and prevent possible injuries related to your sports practice.
Precautions to take when exercising on an empty stomach
To fully benefit from the advantages of exercising on an empty stomach, here are some recommendations:
Choosing the right exercise intensity and duration
It is generally recommended to favor moderate rather than high intensity exercises when practicing sports on an empty stomach. Indeed, if the effort becomes too intense, you risk not having enough available energy to maintain the desired intensity. To avoid the risk of hypoglycemia or tiring your body, it is advisable to limit the duration of your fasted workouts. Therefore, favor activities such as brisk walking, light jogging, cycling or swimming, and avoid unnecessarily extending the duration of your session. Aim for sessions of 30 to 45 minutes.
Hydrate yourself properly
Hydration is essential during a fasted workout, as the body tends to increase its urine production during fasting. Make sure you drink enough water before starting your workout and don't hesitate to bring a bottle with you to quench your thirst regularly.
Adapt gradually
Remember that if you start exercising on an empty stomach, you'll need to gradually get used to this new routine. It may be a good idea to start by spacing out your sessions to allow your body to better handle this new challenge.
Take into account your objectives
Finally, keep in mind that exercising on an empty stomach won't necessarily be suitable for everyone or for all goals. If your main goal is to build muscle, this practice may not be entirely suited to your needs. Furthermore, people with diabetes or certain medical contraindications should consult their doctor before embarking on this type of exercise program.
Don't neglect warming up and stretching
As with any sports session, it is essential to take the time to prepare your body for the effort by performing a suitable warm-up and finishing with stretches to promote recovery.
Listen to your body
Pay attention to your body's signals. If you experience intense fatigue, dizziness, or nausea, stop exercising immediately. It's also important to lower your fitness goals when training on an empty stomach.
How to incorporate exercise on an empty stomach into your daily routine?
Exercising on an empty stomach requires a certain amount of organization and discipline. Here are some tips to help you optimize your morning workouts:
- Plan a post-workout snack: It's essential to properly replenish your body with nutrients after a workout. Opt for a protein and carbohydrate snack to replenish energy stores and promote recovery.
- Establish rest days: Any regular exercise should be followed by a rest day, including when exercising on an empty stomach. Therefore, make sure not to do this activity for more than three consecutive days to maintain your health.
- Take it slow: If you've never exercised on an empty stomach, start with short, low-intensity sessions and gradually increase the duration and intensity of your workout.
Some good practices to follow
- Consult a professional for details on the benefits and possible contraindications of exercising on an empty stomach, depending on your personal situation.
- Remember that post-workout nutrition is essential. Treat yourself to a healthy, balanced meal after your session to promote better recovery and replenish your body's energy stores.
- Avoid exercising on an empty stomach if you feel any signs of weakness or discomfort. If you experience any difficulties, do not push yourself further and consult a doctor.
Exercising on an empty stomach: In summary
In conclusion, exercising on an empty stomach can be an interesting opportunity to maximize fat oxidation, improve insulin sensitivity, and potentially boost your physical performance. However, it's important to consider certain tips and precautions to fully reap these benefits while maintaining your health.
