Is Fasted Cardio Beneficial for Health? Let’s Explore!
If you’ve ever jumped out of bed and headed straight to the treadmill, coffee in hand, without eating, then you’ve inadvertently tried fasted cardio. Exercising on an empty stomach may not always be deliberate, but fitness experts suggest it has its advantages—especially if you have specific fitness or body composition goals in mind.
What is fasted cardio?
Fasted cardio involves performing rhythmic, cardio exercises like running, cycling, or rowing on an empty stomach or after a prolonged period since your last meal, explains certified strength and conditioning coach and personal trainer Josh Schlottman.
The duration without food can vary, with the best results typically seen after a 12-hour fast, often done first thing in the morning. It is acceptable to have coffee (without cream or sugar), water, and even a pre-workout supplement before your fasted cardio to help boost energy levels and enhance performance.
Firstly: Is fasted cardio safe?
For individuals in good health, fasted cardio is generally safe to try. However, those with underlying health conditions affecting blood sugar levels should consult a healthcare professional before attempting fasted cardio. If you experience dizziness or lightheadedness when exercising on an empty stomach, it’s best to avoid fasted cardio.
It may aid in body recomposition goals
Engaging in fasted cardio could be advantageous for reducing body fat percentage. With no recently consumed calories available for energy, the body resorts to using stored glycogen and eventually fat stores for fuel during a fasted state. Research indicates that individuals exercising in a fasted state burned more fat compared to those who had eaten beforehand.
It might boost endurance
Fasted cardio can also enhance endurance performance as it trains the body to rely more on fat stores rather than quick-burning carbohydrates for energy. This shift in fuel usage can benefit endurance athletes by preventing energy depletion during extended workouts.
Keep in mind…
While fasted cardio has its benefits, it may feel more challenging as burning fat for fuel is a less efficient process. If exercising on an empty stomach is uncomfortable and affects your workout experience, it may be better to have a light snack beforehand. Additionally, be mindful of potential vitamin deficiencies, changes in mood, and lowered immunity with prolonged fasted cardio sessions. It’s essential to nourish your body post-workout with a balanced meal rich in carbohydrates to aid recovery and maximize performance gains.
