While trying to fast intermittently, many people may want to continue or begin to exercise. This can be carried out with appropriate precautions.
While attention to the popularity of intermittent fasting seems to be higher than the top, this type of lifestyle is not new. There is so much anecdotal research and reporting on how to operate the IF, primarily if you plan to exercise while doing so.
Learn what experts have said about how to practice safely and efficiently while fasting.
Pros and cons of exercising while on a fast
If you try periodic fasting or if you fast for other reasons and want to continue your training, There are pros and cons to consider when deciding to train during fasting.
Some research shows that exercise while fasting affects muscular biochemical compositions and metabolism, which is associated with insulin sensitivity and constant management of blood glucose.
It also promotes diet and quick exercise before digestion or absorption. This is particularly important for any person with it type 2 diabetes or metabolic syndrome.
The chance to burn more fat looks like a victory? Before jumping on the trend of fasting cardio, there is a negative aspect.
While exercising in a state of fasting, it is possible that your body will begin to decompose the muscles to use protein for calorie intake, says Amengual. Moreover, you are more likely to hit the wall, meaning that you will have less energy and not be able to work as hard or perform as well,” she adds.
Priya Khorana, a nutritional educator at Columbia University, believes that intermittent fasting and long-term training are not perfect. “Your body is full of calories and energy itself, which can eventually slow down your metabolism,” she said.
Getting in an effective gym session while fasting
If you’re willing to try Intermittent Fasting With your regular exercise routine, there are a few tips you can follow to make your training more efficient.
1. Think through timing
Dietician Christopher Shuff says that there are three thoughts to make your training more efficient during fasting: if you need to exercise before, during or after the non-fasting phase.
“Exercising before the slot oo window is perfect for someone who works well when exercising on an empty stomach or without eating, while during the slit is ideal for those who do not like to exercise on an empty stomach and also wants to enjoy post-training nutrition,” he explains. To perform and recover, Shuff says during the window is the best option.
A popular way to do this is the 16:8 method. The idea is to take your entire meal in a period of 8 hours without fasting, and then fast for the remaining 16 hours.
“After the slot is for those who like to exercise after eating but do not have the option to do so during the slot to eat,” he adds.
2. Choose the type of workout based on your macros
Qualified personal trainer and master pilates instructor, Lynda Lippin, says that it is important to note that the macronutrients you consume on the eve of exercise and when you eat afterwards.
“For example, strength training usually requires more carbs on the day, while cardio/ HIIT [high intensity interval training] can be done on a lower carb day,” she adds.
3. Eat the right meals after your workout to build or maintain muscle
Dr. Niket Sonpal says that the best way to practice intermittent fasting with exercise is to plan your workouts during your diet or non-fast periods so that your nutrition levels are maintained.
“And if you lift heavy loads, it is essential for your body to take protein after exercise to support regeneration,” he explains.
Amengual says to do any strength training with carbohydrates and about 20 grams of protein in the 30 minutes following your workout.
How can you safely exercise while fasting?
The success of any weight loss or workout plan depends on how safe it is to continue over time. If your final aim is to reduce body fat and maintain your fitness level while doing Intermittent Fasting, you need to stay in the safe zone. Here are some expert suggestions to help you do just that.
Eat a meal close to your moderate- to high-intensity workout
This is where eating timing comes into role. Khorana says that timing a meal close to a moderate- or high-intensity workout is important. This way your body has some glycogen stores to convert into energy during your workout.
Sonpal says to notice that fasting doesn’t mean to remove or reduce water intake. In fact, he suggests that you drink more water during your fasting period.
Keep your electrolytes up
An ideal low calorie liquid source, says Sonpal, is coconut water. “It restores electrolytes, is low in calories, and tastes really good,” he says. Gatorade and sports drinks are high in sugar, so don’t drink them in large amount.
Keep the intensity and duration fairly low
If you push yourself too hard and start to feel weak ,tired ,light-headed or dizzy, take a break. Listening to your body is essential.
Consider the type of fast
If you’re doing a 24-hour intermittent fast, Lippin says you should follow low-intensity exercises which includes:
- restorative yoga
- gentle Pilates
But if you’re following the 16:8 fast, most of the 16-hour fasting duration is evening, sleep, and early in the day, so following a certain type of exercise is not as reproving.
Listen to your body
The most important suggestion to pay attention when exercising during IF is to listening and taking care of your body.
“If you start to feel light-headed or dizzy, chances can be your blood suger is low (hypoglycemia) or you are dehydrated,” explains Amengual. If that is the situation, she says to select for a carbohydrate-electrolyte drink immediately and then continue with a well-balanced diet.
Practicing workout or exercise while intermittent fasting may work for some people, others may not feel comfortable doing any form of exercise during their fast.
Consult with your doctor or healthcare provider before following any diet or exercise plan.