Fasted cardio may not be suitable for everyone, especially people with certain health conditions or who are on medication.
While some swear by its benefits for weight loss and overall fitness, others question its effectiveness and potential drawbacks.
Fasted cardio is a popular form of exercise that involves performing cardiovascular exercise, usually in the morning on an empty stomach. The idea behind fasted cardio is that it may help burn more fat because the body is forced to rely on its stored fat for energy during a workout. While some swear by its benefits for weight loss and overall fitness, others question its effectiveness and potential drawbacks.
However, like any form of exercise, fasted cardio has its pros and cons. Listed below are 5 of them to help you make an informed decision on how to incorporate this type of exercise into your fitness routine.
benefits of fasted cardio
increase fat burning
According to a study published in the British Journal of Nutrition, fasting enhances the body’s ability to burn fat during cardio exercise. When you do cardio in a fasted state, your body is forced to use stored fat as energy instead of relying on carbohydrates from food.
improved insulin sensitivity
Regularly doing fasted cardio can improve insulin sensitivity. Insulin helps control blood sugar levels, and improved insulin sensitivity means your body is better able to use insulin to control blood sugar levels, which lowers your risk of developing type 2 diabetes. can reduce.
Effective time
Fasted cardio can be a time-efficient way to workout because you can do it in the morning before breakfast. This can be especially beneficial for people who have busy schedules and find it difficult to get to the gym during the day.
loss of appetite
A study published in The National Library of Medicine suggests that fasted cardio reduces appetite, which may be beneficial for people who struggle with overeating or find it difficult to control their food intake.
improve heart health
Cardiovascular exercise, in general, is excellent for heart health, and fasted cardio is no exception. Regular fasting can help improve cardiovascular function and reduce the risk of developing heart disease.
Cons of Fasted Cardio
low performance
Doing cardio in a fasted state can reduce performance during the day because your body may not have enough energy. This may reduce the intensity of the workout and you may feel tired during the day.
muscle breakdown
When you do cardio in a fasted state, your body can break down muscle tissue for energy instead of fat. This can lead to muscle loss over time, which can be detrimental to overall health and fitness goals.
increased risk of injury
Doing cardio in a fasted state can increase your risk of injury because your body doesn’t get enough fuel to perform at its best. This may be especially true for high-intensity workouts where the risk of injury is already high.
hunger and fatigue
Doing fasted cardio can lead to feelings of hunger and fatigue, which can make it challenging to maintain a regular exercise routine. This may be especially true for people who are not used to exercising in a fasted state.
not suitable for everyone
Fasted cardio may not be suitable for everyone, especially people with certain health conditions or who are on medication. People with diabetes or low blood sugar, for example, may not be able to safely perform fasted cardio.
Ultimately, the decision to perform fasted cardio should be based on individual needs and goals as well as the advice of a qualified healthcare professional or fitness instructor.
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