Do aerobic exercise on an empty stomach in the morning?
1, exercise on an empty stomach in the morning can really burn more fat, but it also consumes muscle.
The answer is yes, most bodybuilders will use this method to reduce fat or control body fat during the fat-reducing period or season.
Some university studies have indeed confirmed that jogging on an empty stomach in the morning can consume 20% more fat. Because the blood sugar in the body is too low, it will convert fat into glucose as fuel faster, but at the same time it will burn more muscles. Therefore, it is suggested that you can eat some high-protein foods or supplements before jogging on an empty stomach in the morning to prevent muscle loss. If your goal is to gain muscle, jogging on an empty stomach in the morning may not be a good choice.
For most people, what really needs attention is not fasting exercise.
Whether to exercise on an empty stomach in the morning depends mainly on your living habits and goals. It is generally recommended to eat some high protein at least before exercise to prevent muscle loss; If you want to gain muscle, you'd better supplement carbohydrates and a little fruit instead of fasting. But if you want to limit the total calories and just want to eat after exercise, it is also ok to exercise on an empty stomach. In short, everything still depends on personal goals and nutrition plans.
3. Is morning the best time to exercise to lose weight?
Some people think that if you spend 60 minutes doing exercise every day, the best time is in the morning. Because as far as people's daily metabolic rate is concerned, the metabolic rate when they wake up in the morning is at a low point, then rises slowly, reaches a peak after dinner, then keeps a level until they go to bed, and then gradually declines. Doing exercise in the morning can keep the metabolic rate in a good state all day, and the overall increase can also consume more calories.
However, experts say that these are arguments without scientific basis. There are many kinds of hormones in the human body, some with high concentration in the morning, and some with more at noon or at night. It is unhealthy to do exercise to strengthen metabolism for a certain hormone for a long time.
The purpose of exercise is to improve the metabolic rate of the whole body. In principle, there is no difference in timing. You can exercise at any time, just pay attention to the problems before and after meals. It is suggested that ordinary people exercise for 2 hours after meals, which can consume calories and avoid gastrointestinal discomfort; Especially for diabetics, the principle of 65438+ 0 to 2 hours after meals should be observed. Exercise before meals can easily cause hypoglycemia and dehydration coma. As for exercise immediately after meals, it is easy to cause stomach pain because of the concentration of blood in the stomach.
Common types of aerobic exercise
Common aerobic exercise includes: walking, jogging, mountain climbing, swimming, cycling, aerobic exercise, yoga and so on. Usually aerobic exercise will consume body fat, which is conducive to exercise to lose weight.
Walking at a brisk pace: the first choice for all ages, choose a gentle road, the speed is 120 steps per minute, and the exercise time increases from 20 minutes.
Running: Running is the best way to exercise human heart and lung function, which can effectively promote the development and enhancement of various systems of the body and exercise the will. Walk and run alternately in the first three or four weeks, and then gradually increase the running time.
Mountaineering: It helps to improve human respiration, cardiovascular function and leg muscles, so that the muscles and ligaments of waist, back, neck and upper limbs can be effectively exercised. Old people, overweight people, patients with knee joint diseases and heart diseases should not choose mountaineering as a fitness method.
Swimming: Improve the function of human respiratory system. Because swimming doesn't carry a load, it is most suitable for joint disease patients to exercise, and it is also ideal for osteoporosis or pregnant women.
Cycling: Cycling regularly can exercise heart function, increase vital capacity and strengthen leg muscle strength, with little damage to knee joint. Suitable for people with heavy weight and joint movement disorder.
The benefits of doing aerobic exercise
1, blood pressure reduction: the study pointed out that after exercise 10 weeks, systolic blood pressure can be reduced by 10mmHg, and systolic and diastolic blood pressure can be reduced by 5mmHg. New research shows that walking four times a day for 20 to 30 minutes is the best way to lower blood pressure.
2, weight loss: walking can make fat burn, reduce neutral fat in the blood, you can lose weight. Walking for 45 minutes after meals, even for a short distance, will be effective.
3. Prevention of Diabetes: "Walking" in Journal of American Medical Association recently? The best diabetes medicine points out that lack of exercise is an important cause of type 2 diabetes. Epidemiological studies show that walking for at least half an hour every day can reduce the risk of type 2 diabetes by 30% ~ 40%. Walking can improve the sensitivity of insulin, effectively prevent diabetes and improve its function.
People who have seen whether it is good to do aerobic exercise on an empty stomach in the morning will also see:
1. What are the benefits of exercising every day?
2. What aerobic exercise does a man do before going to bed?
3. How to do aerobic exercise at home
4. Aerobic exercise to lose weight
5. The correct way to lose weight by running in the morning