Lifestyle – Workout Guide During Fast: 5 Benefits And Techniques to Drop Kilos While Fasting
It is important to note that low-intensity workouts are better options than longer, high-intensity workouts for those who plan to exercise during fasting.
Workout Guide During Fast: 5 Benefits And Techniques to Drop Kilos While Fasting
We have all fasted at some point, whether for health, cultural, or religious reasons. Fasting is often followed for health purposes, although there is a common misconception that exercising while fasting should be avoided. In reality, exercising while fasting can be beneficial if you know what type of exercise program is suitable for you. Although there are a few factors to consider when exercising while fasting, it is best to keep going. Kushal Pal Singh, fitness and performance expert at Anytime Fitness, discusses with IANS how to plan your workouts during fasting.
4 BENEFITS OF WORKING OUT DURING FASTING
1. Fat Burning: During fasting, the body’s glycogen levels are low, which encourages the use of stored fat as an energy source.
2. Improved Insulin Sensitivity: Combining exercise and fasting can enhance insulin sensitivity, leading to better blood sugar control and long-term metabolic health benefits.
3. Mind-Body Connection: Fasting can increase mindfulness and awareness. When combined with exercise, it can improve the mind-body connection, promoting focus and presence during workouts.
4. Mental Focus and Clarity: Some individuals report improved mental focus and clarity during fasted workouts. This may be due to the body adapting to alternative fuel sources and the cognitive benefits associated with fasting.
While knowing the benefits of working out during fasting, it’s important not to overdo it. Exercising during fasting requires a strategy to compensate for the lack of energy. Following the guide below will help you work out effectively during a calorie deficiency.
4 THINGS TO KEEP IN MIND WHILE WORKING OUT DURING FASTING
1. Avoid Heavy Workouts: Heavy or intense workouts can be challenging for the body during fasting due to limited energy and hydration. It is generally recommended to avoid heavy workouts during fasting to ensure your well-being and prevent potential health risks. Instead, opt for lighter, low-intensity exercises such as gentle cardio, yoga, or stretching.
2. Maintain Energy Levels: It’s important to work out when you have the most energy. Schedule your workouts during the time of the day when you feel most energized. This may take some trial and error, but once you find the right time frame, you’ll be able to work out more efficiently during fasting.
3. Eat a Balanced and Nutritious Diet: Consume a balanced meal before your workout during the non-fasting window. Select foods that contain complex carbs, lean protein, and healthy fats. It may be beneficial to reduce the intensity of your workouts while fasting. Focus on low to moderate-intensity activities and eat a well-balanced meal to provide the necessary energy and nutrients.
4. Focus on More Cardio and Fewer Weights: During fasting, prioritize cardio exercises and reduce the intensity of weightlifting.
5 TIPS TO INCORPORATE CARDIO DURING FASTING
1. Choose activities such as jogging, brisk walking, cycling, swimming, or aerobics as your primary workouts during fasting.
2. Perform cardio exercises at a moderate intensity level that allows you to maintain a steady pace without excessive strain.
3. Consider interval training, alternating between higher and lower intensity, to challenge yourself while focusing on cardio.
4. If you want to include weight training, use lighter weights and perform fewer repetitions to avoid unnecessary strain.
5. Listen to your body and adjust the duration and intensity of your workouts based on your energy levels and comfort.
By following these guidelines, you can effectively work out during a fast while prioritizing your well-being and achieving your fitness goals.