Can you do anaerobic exercise on an empty stomach?
1, can you exercise without oxygen on an empty stomach?
It is unhealthy to exercise on an empty stomach in the morning, and blood sugar will be unstable. Be sure to pad your stomach. Of course, don't eat too much, which will also affect exercise.
During exercise, the human body is in a moment of vigorous metabolism, at which time energy consumption increases. If you exercise on an empty stomach for a long time, it will cause insufficient storage of liver glycogen, a large amount of blood sugar consumption, and no timely supply. In this case, the blood sugar concentration will drop rapidly, which will easily lead to hypoglycemia, and may cause dizziness, palpitation, black eyes and other symptoms.
It is recommended to drink some water before exercise and eat a small amount of carbohydrate-rich food to prevent hypoglycemia, such as a few biscuits, a piece of bread, milk and fruit.
2. What is anaerobic exercise?
Anaerobic exercise is relative to aerobic exercise, which refers to the high-speed strenuous exercise of muscles in the state of "hypoxia" Because of the speed and explosive force, the intake of oxygen can not meet the needs of the body, and the sugar in the body has to be supplied with energy through "anaerobic glycolysis". This kind of exercise produces too much lactic acid in the body, which leads to muscle fatigue and won't last long. Common anaerobic sports are: sprint, weightlifting, throwing, high jump, long jump, tug-of-war, push-ups, muscle strength training (long-term muscle contraction) and so on.
Anaerobic exercise is mostly exercise with high load intensity and strong immediacy, which is difficult to last and the time of fatigue elimination is slow. When the sports we are engaged in are very intense or explosive, such as weightlifting, 100-meter sprint, wrestling and so on. At this time, the body needs a lot of energy instantly, but under normal circumstances, aerobic metabolism can't meet the needs of the body at this time, so sugar quickly produces a lot of energy through anaerobic metabolism. Exercise in this state is anaerobic exercise.
3. What are the hazards of doing anaerobic exercise on an empty stomach?
3. 1, prone to dizziness and fatigue
The source of human energy is mainly carbohydrates (sugar) ingested in the diet. After a night's rest, the energy consumption in the body is almost the same, and the blood sugar concentration in the body is low. At this time, if we exercise without eating anything, we will consume a lot of energy and our blood sugar concentration will be lower. Blood sugar is the direct energy substance of the brain. If the blood sugar concentration is too low, the brain will feel tired because of lack of motivation, people will feel dizzy and weak, and some people will look pale and break out in a cold sweat. If it continues, it will be unconscious, even unconscious.
3.2. In severe cases, sudden death may occur.
Fasting exercise leads to a significant increase in free fatty acids in human blood. If there are too many free fatty acids, there will be "poisons" that damage the myocardium. This "poison" often leads to abnormal heart rhythm and even sudden death.
Therefore, whenever you run, you should eat something to "pad your stomach". A small piece of chocolate or banana can help you replenish energy and improve the quality of exercise.
How to exercise correctly without oxygen
Aerobic and anaerobic exercise have their own uses. Low-intensity, long-term exercise is basically aerobic exercise, such as walking, jogging, long-distance slow swimming, cycling, dancing and so on. Aerobic exercise can effectively exercise the heart, lungs and other organs, and can improve the cardiovascular and pulmonary functions. However, sports with high intensity, large amount of exercise and short time are generally anaerobic, such as 100m, 200m sprint, 100m swimming, high jump, weight lifting, push-ups, quick sit-ups, horizontal bar and parallel bars. The main function of anaerobic exercise is to exercise bones, muscles, joints and ligaments, strengthen tendons and bones, and prevent and treat cervical spondylosis, disc herniation and osteoporosis.
If you have enough time, you'd better do both anaerobic and aerobic exercise. It is generally recommended that you do anaerobic exercise first, and then do aerobic exercise to reap the benefits of both kinds of exercise. If work and life are busy and exercise time is limited, you can also do high-intensity interval training, which has a very good effect on reducing fat and shaping.
What should I pay attention to when doing anaerobic exercise?
1, select the appropriate time.
Many people like morning exercises, but they are not suitable for diabetics. Because in the fasting state, the patient's blood sugar value is the lowest, and exercise can easily cause hypoglycemia at this time. Therefore, the exercise time of diabetic patients should be arranged one hour after meals. In order to prevent hypoglycemia, you can take some biscuits, candy, chocolate or sugary drinks and water with you.
2. Don't exercise too hard.
We should do moderate-intensity and slow-paced aerobic exercise, such as walking, jogging, doing exercises, playing Tai Ji Chuan, practicing Tai Ji Chuan, dancing and yangko.
3. Prevent foot injuries
When exercising, you need to wear sports shoes and cotton socks with good water absorption, which are elastic, slightly thicker soles and neither soft nor hard uppers. Always check whether there are foreign objects in the shoes and clean them in time to prevent foot injury.
4, it is best to self-test blood sugar before exercise.
You can't exercise if your blood sugar is too high (more than 16 mmol/L) or too low (less than 6 mmol/L). People with cardiovascular diseases and kidney diseases should limit their activities.
5, exercise to self-test heart rate at any time.
The heart rate during exercise should be 170- age, and blind exercise regardless should be avoided.