Exercising on an empty stomach has become popular in the fitness industry. It’s touted as being beneficial for lipid metabolism, in other words, burning fat. Some also say it saves time because you don’t have to eat and wait for your meal to be digested. But what exactly is fasted cardio, and is it really good for you?
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What is fasted cardio?
Simply put, fasted cardio means doing physical activity after an overnight fast – usually 8 to 12 hours after your last meal – in the morning. The idea is that because your body has used up the calories from the last meal and insulin levels are lower, the body is forced to tap into stored fat for fuel. However, it should be noted that there aren’t any conclusive studies to prove its effectiveness.
Potential risks
While cardio in a fasted state may have some potential benefits, we should be aware of the downsides:
Building muscle: Muscle loss is a big concern. Since your body runs out of carbohydrate stores, it may break down muscle protein for energy, especially if you’re doing more intense workouts.
Reduced performance: High-intensity workouts require energy, and if you’re body is not providing it, you may feel sluggish, nauseated or dizzy. All of this compromises the quality of your workout session as well as its effectiveness.
Who should do it?
The type and intensity of your exercise are key. Fasted cardio might work for people who stick to steady-state activities like walking. However, if you’re doing HIIT, intense resistance training or endurance workouts, where energy demands are higher, it’s best to steer clear. Also, note that people with conditions like diabetes or pregnant women should completely avoid it. Keep in mind that with any exercise routine you want to start, it’s best to consult your doctor.
The verdict
Ultimately, it’s not proven definitively by studies that fasted cardio is more beneficial than any other exercise routine. That’s not to say that it’s futile either. If you wish to incorporate it into your workout sessions, take your lifestyle and overall health into account. Stick to low-impact exercise like walking or cycling, and make sure to eat a balanced meal afterwards. Remember, cardio in general is good for you. There’s no quick fix to weight loss: staying consistent in your routine and a balanced diet remain the best tools to achieve your fitness goals.
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