Fasting running
Which is?
The idea of fasting running is to practice cardiovascular training without first having any meal. Most of the time, fasting runs occurs in the morning, with fasting for the previous 6 to 10 hours. On an empty stomach, the body has low levels of glucose and glycogen, which favors the burning of fat.
The three fundamental sources of energy that enable the body to properly practice physical activity are carbohydrates, protein and fat, and the first fuel option the body uses is carbohydrates. After consuming carbohydrates, your body has glucose (the building blocks of carbohydrates) available in the bloodstream and muscles for energy. Very long and intense cardiovascular workouts burn the available glucose to later start using muscle mass as an energy source, which is not recommended.
The theory behind fasting running is to work at a less intense level, so that when glucose is not readily available, the body starts to break down stored fat for energy.
Does it work for fat loss / weight loss?
As with most bodybuilding strategies, it depends. While I support the idea that more fat is burned when there are no carbohydrates in our digestive system, it can be difficult to have enough energy for our running or cycling session, so it is not sure that it will work for everyone.
If you are already used to low to moderate intensity cardiovascular workouts, then you can perfectly practice fast cardio even though you have difficulty waking up early in the morning, as you can perform this type of training 6 hours after the last meal (between lunch and a late dinner, for example).
For most people, regular fasting training makes the body, over time, even more efficient at burning fat as a fuel. Without glucose readily available, cells are forced to adapt to obtain the necessary energy. This means that fat is used when you train with the right intensity.
It's safe?
Unless you have problems related to controlling your blood sugar level, which can make it unsafe to train without a proper meal, it is usually safe for most people to perform a fast to low intensity cardio workout. Most training plans include “active recovery” or cardio days, which are good opportunities to try fast cardio!
However, if you intend to do a high intensity interval training or long distance running, it is better to schedule them for the times when you are properly stocked with food!
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Are you trying to reduce your body fat without seeing the success you would like? Do you feel dissatisfied when you see yourself in the mirror? Is it customary to get up early and train in the morning? Are you practicing intermittent fasting or can you wake up without feeling hungry right away? In that case, fasting cardio can be a good training option for you! If you need a professional to help you reduce your body fat then don't waste time! Contact me to schedule some sessions and achieve your goal!