People who lead a healthy lifestyle sooner or later ask themselves the question of proper nutrition. Some people tend to play sports without eating on time. Even experienced athletes cannot provide clear advice.
Is it possible to train, run on an empty stomach?
Over a long period, there have been quite a few different studies that have determined the harm and benefits of running without a full meal.
Features include the following:
- Fat metabolism is best during fasting exercise. Therefore, when doing jogging for weight loss, it is recommended not to eat. In this case, active burning of subcutaneous fat occurs, the muscle relief is drawn.
- Diseases of the digestive system do not allow you to go in for sports on an empty stomach. This is due to the fact that a heavy load has a negative effect on the body.
- The lack of sufficient blood sugar is the reason why the athlete has poor movement control. It is recommended to run on the prepared path in the morning.
Do not forget that training on an empty stomach during the day or in the evening does not give the desired result. Therefore, a specific diet program should be developed.
The benefits and harms of fasting exercise
Running on an empty stomach is characterized by certain advantages and disadvantages.
The pluses include:
- After a night's sleep for 15-30 minutes, the body has a minimum amount of glycogen. This element is considered important as it is the source of life force. In the absence of glycogen, active activity causes the burning of body fat.
- Fasting jogging is recommended in case of a depressive disorder. This is due to the fact that the body produces an increased amount of endorphins.
- Regular morning jogging normalizes and simplifies waking up in the morning. If you start the day right, you can achieve better results.
- The body begins to more efficiently metabolize insulin, which is responsible for the absorption of sugar by muscle tissue.
Sports on an empty stomach is prohibited in the case of a minimum amount of subcutaneous fat. Lack of glycogen stores becomes the reason for the destruction of muscle tissue.
Exercise harms the body:
- The active secretion of juice becomes the cause of the effect on the ulcer, which will gradually increase.
- Lack of sufficient blood sugar can lead to unconsciousness. This point determines that a safe path should be chosen, steps and high curbs should be avoided.
All the advantages and disadvantages of such training should be considered in detail.
Running on an empty stomach for weight loss
Do not forget that running on an empty stomach for weight loss should be carried out solely taking into account the recommendations.
The most common are:
- The run should run within 30 minutes. This kind of workout is enough to maintain muscle shape and tone, burn calories. Running too long will cause you to burn a lot of calories.
- The regimen should be calm, since excessive stress can have a negative effect on the body. To monitor this indicator, a heart rate monitor is required. There are a large number of devices on sale that allow you to control the exerted load while running, some have training programs.
Too high a load causes a decrease in vitality, surges in blood pressure and the appearance of many other problems. Therefore, exercise should be done with caution.
Effectiveness of fasting workouts
Some impact on the body when running on an empty stomach determines the effectiveness of the exercises.
An example is the following:
- Increased insulin sensitivity. When you eat, your body releases a similar hormone that is responsible for redirecting sugar to your muscles for energy. Eating too often causes the body to become more insulin resistant and gain weight. Therefore, jogging on an empty stomach excludes the possibility of obesity and weight gain.
- Increased growth hormone levels. It is required by the body to build muscle mass, speed up fat burning, and strengthen bone. An increase in its amount contributes to the development of the body, the result of training becomes noticeable almost immediately.
The above information indicates that there are many reasons to run on an empty stomach. Such training should be avoided only if there are contraindications. The resulting ulcer can grow larger and create many health problems.
Athletes reviews
At some point, I realized that I was overweight and obese. After a while I started to run and decided to do spot on an empty stomach. It was difficult, at first there was no strength, but then I got used to it and began to increase the load.
Vitaly
When I started running in the morning I was immediately lazy to cook breakfast. I have the correct weight, I started to lose it quickly. So I started making breakfasts.
Gregory
The first time I ran in the evenings, then I began to study in the morning. I thought for a long time about whether to eat breakfast before training. At first, I ran on an empty stomach, lost weight, but then I began to cook light meals. In general, there are no unequivocal recommendations, you have to choose depending on the circumstances.
Maxim
They often run for weight loss purposes. I also decided to start working on myself in a similar way. The first time I had breakfast, after sleep I had a breakdown.
Anatoly
At one point I decided to take care of my body. For this, the usual workouts in the gym were not enough, I decided to run. I did it on an empty stomach, it was not easy, but the result was pleasing.
Olga
There is no definite answer to the question of whether it is worth exercising on an empty stomach. In some cases, in this way, you can achieve a better result, in others it will have a negative effect on the body.
