Advantages and disadvantages of fasting aerobic exercise to reduce fat. In life, for people who love sports, is it better to run on an empty stomach every morning or not to exercise on an empty stomach? Everyone wants to know this question! The following is about the advantages and disadvantages of fasting aerobic for reducing fat, I hope it will help everyone!

Advantages and disadvantages of fasting aerobic for reducing fat 1 There are two kinds of people on an empty stomach in the morning, one is those who get up late and have no time to eat; One is people who do aerobic exercise on an empty stomach. For aerobic exercise on an empty stomach, we may have heard many people say that "fasting exercise burns fat quickly", and we also see many people practicing; The most common thing is that countless diligent morning runners are on an empty stomach (Mr. Spicy, who can't get up, says he admires morning runners). So, is it reasonable to take oxygen on an empty stomach?

The answer is that it does make sense.

The scientific truth of fasting aerobic.

In general, when we haven't eaten for 6- 10 hours (from dinner the previous day to the next morning), in the morning, the glycogen reserves in our bodies (the carbohydrates we eat are stored in the form of glycogen) have almost been exhausted. When the concentration of glycogen is low, the body will decompose fat to supply calorie consumption, so aerobic exercise can directly consume fat at this time. This is the theoretical basis of fasting aerobic, but only for the reduction of body fat.

Other types of aerobic exercise on an empty stomach

It may make you "lose muscles"

Fasting for a long time in the morning will cause another situation: cortisol levels will rise, leading to muscle consumption. Cortisol: It is a hormone secreted by ourselves. Under normal circumstances, the body can control the cortisol content in the blood. However, in the morning, the cortisol level is very high. High cortisol level will break down muscles to provide energy for the body, which is simply a hormone that will make you lose muscles. Professional fitness athletes will use drugs reasonably to ensure that muscles will not be lost too much. Some senior trainers also use supplements such as branched-chain amino acids and glutamine to prevent muscle loss during aerobic exercise (supplements are not terrible things, which will be discussed later). For most people, it would be a pity if they worked so hard to lose weight.

The importance of muscle:

The greater the muscle mass, the greater the training consumption, which can consume more calories; Moreover, the stronger muscle cells are, the easier it is for nutrients to be used by muscle cells instead of being taken away by fat cells. So muscle is good for reducing fat!

Let's give an example. For every 5 pounds of muscle, you can consume 25 kilocalories a day. If you find yourself losing 65,438+00 Jin of muscle in one month through regular aerobic exercise on an empty stomach, you will consume 50 kilocalories less every day, which is 65,438+0,500 kilocalories a month! You could have burned calories, but you have to do more exercise to burn them because of the loss of muscles. Why bother?

Not everyone is like this.

In fact, there is no method that is completely applicable to people of all constitutions, and so is fasting aerobic. For example, people with hypoglycemia and anemia are likely to get worse if they exercise on an empty stomach in the morning, so friends with such problems must be very careful. Not only physical fitness, but also people's physical state is different. Some people normally enter the morning running state after running in the morning, but a friend told Huo Lijun that the study and work in the morning will be very tired after running in the morning, so if the mental state is not good, it is better to change the running time.

Therefore, fasting aerobic is actually a double-edged sword. At the stage of relatively high training level, fasting aerobic combined with some supplements is a good way to reduce fat. But for most people, there are still some disadvantages.

I want to burn fat. What should I pay attention to in diet?

Refuse to eat staple food = refuse to lose weight

I believe that people who lose weight have the experience of abusing staple food, and controlling diet starts with staple food. But as far as I know, people who don't eat staple food to lose weight tend to rebound, and they tend to overeat more or less, especially sweets. Foods that didn't catch a cold before losing weight are now like crazy. The psychological barriers caused by losing weight are almost all caused by refusing staple food! And you will find that if you don't eat staple food, dandruff will increase, hair loss will be serious, and menstruation will come late or even not at all. It's all because of the serious imbalance of nutrition, which leads to physical problems.

Nutrition after fitness is the most important thing.

Why is nutrition after fitness crucial?

There are three reasons:

At this time, the body is most sensitive to nutrients and absorbs them best;

At this time, the intake of correct nutrients is helpful to the recovery of physical fitness;

Eating proper nutrition at this time will make the body enter a benign "synthesis" rather than "decomposition" state.

From the perspective of pure energy, the energy supplement after exercise is to:

Sugar consumed during recovery exercise;

Prevent muscle decomposition;

Promote muscle synthesis speed.

So, it's a pity that you worked hard for two hours and missed the best opportunity to supplement.

Advantages and disadvantages of fasting calisthenics to reduce fat 2 Many bodybuilders, including many bodybuilders, may use or recommend fasting calisthenics to help reduce fat during the preparation period, which also affects many ordinary trainers to follow suit. The reason for this is simple and logical:

When people exercise, the main energy source is glycogen. When glycogen consumption is high, they will start to consume fat, so generally speaking, it takes us about 30 minutes /20 minutes /45 minutes/(different versions) to consume glycogen before we start to consume fat. But exercise on an empty stomach is different. After a night's sleep and fasting, the human body has consumed almost all glycogen. At this time, the exercise directly skips the previous 30 minutes /20 minutes /45 minutes/checkpoint and enters the rhythm of high-speed fat consumption.

But is it true?

If you carefully read my statement about reducing fat, you will find that there are some flaws in this statement. In the process of exercise, in fact, fat consumption has been going on, whether it is the first minute at the beginning or the first minute before the end, but with the extension of exercise time, the proportion of fat participating in energy supply will be higher.

Moreover, in the case of calorie deficiency, even if you don't exercise, just sit still and just sleep, fat will decompose and metabolize to participate in energy supply.

In addition, even for the fat-reducing effect of exercise itself, fasting aerobic is not the best, although the proportion of fat consumption may be the highest. We must consider the economy of training. If your total exercise consumption is low at the same time, you won't actually consume much total fat even if the proportion of fat participation is high. We must not forget the importance of training intensity. Higher intensity training can not only bring you more calories in a shorter time, but also produce excessive oxygen consumption, which also allows us to continue to consume fat after exercise. But obviously, high-intensity exercise, whether it is strength training or HIIT, is hard for you to do on an empty stomach (of course, you can try, but on the one hand, the intensity will not go up, on the other hand, it will increase the possibility of injury)

Although fasting exercise does not have the great advantages in reducing fat, there are still some benefits that have not been advertised. Indeed, many people only have time to arrange exercise in the morning (it takes 1-2 hours to digest after breakfast, so there are not a few people who are forced to fast).

Starting your day with proper exercise may help you improve your mental state throughout the day, which is often more efficient. After all, you don't know if you will be unable to exercise the next day because of other things, and it is less likely to affect your sleep than exercising at night.

However, these reasons are obviously not enough for me to support everyone to do aerobic exercise on an empty stomach in the morning, because compared with this little advantage, it will bring more disadvantages, such as:

1. will increase the risk of muscle loss.

Because of the lack of glycogen storage on an empty stomach, it will make it easier for us to consume fat during exercise, but at the same time it will also be easier to decompose protein for energy. Simple question, if one thing makes you lose both fat and muscle, what's the difference between you and those dieting parties?

Although this will not have such an earth-shaking impact on your basal metabolism and your muscle mass, considering the difficulty of muscle growth and basal metabolism improvement, it is not recommended to take such a risk unless absolutely necessary.

Step 2 increase the risk of injury

The body temperature is low in the morning, and all the functions of the body are not in the best working condition. In this case, if the warm-up is not sufficient, it is easier to increase sports injuries.

3. beware of the risk of ketosis

People who take more extreme ways to reduce fat, such as fasting and aerobic, often overlap with those who take low-carbon water to reduce fat in their diet. In the case of combining these two points, ketosis may be caused by the increase of ketone bodies in the body, which is harmful to the body.

This may affect your mental state.

Although some people will feel refreshed after exercising in the morning, some people will feel depressed all day because they have done the same thing. Therefore, if you feel any obvious discomfort during aerobic exercise on an empty stomach, such as dizziness, nausea, chills, etc., you must stop it in time. I suggest you not to do it again in the future.

5. Air problem

Many people choose to run outdoors during morning exercise, but in view of the air quality in many big cities in China, it is still necessary to think about whether this practice is beneficial or not before taking action …

Although I don't support aerobic exercise on an empty stomach, and I won't exercise on an empty stomach in 99.99% cases, I have to say that some people may get the benefits they want from aerobic exercise on an empty stomach. (Especially considering, who hasn't actually done all kinds of physical activities on an empty stomach? There is no need to exaggerate the risk of fasting exercise, and of course you can't underestimate it. )

Relatively speaking, I suggest that people who want to try some new forms of exercise that are helpful for progress can try aerobic exercise on an empty stomach, but at the same time, they must pay attention to stop in time if they feel uncomfortable.

If you don't meet this requirement and want to exercise in the morning, I suggest you eat a small amount of relatively digestible food, such as bread and honey water, and then do it (if the exercise intensity is high, including strength training, you should eat more appropriately and prefer to digest more for a while), and always pay attention to hydration.

But there are some people, I don't recommend trying aerobic on an empty stomach at all:

People with very weak sports foundation (and beginners are more likely to be deceived by the exaggerated effect of fasting aerobic):

Cardiovascular and cerebrovascular diseases and hypoglycemia.

People who don't understand the advantages and disadvantages of fasting exercise.