Many people suggest working out first thing in the morning before having breakfast, which is known as a fasted state. Some claim that it helps to burn more calories and aids in fat loss, while others warn of side effects. The debate over whether to work or not on an empty stomach has sparked mixed opinions, leaving most people worried about the right approach. While a few go by the fasted cardio, others insist on a wholesome pre-workout meal.
Dive into this article to learn about the benefits and risks of working out on an empty stomach and 5 exercises to do on an empty stomach.
Also Read: Functional Fitness: 5 Fantastic Workouts That Helps To Improve Core Strength And Balance
Is It Safe to Exercise on an Empty Stomach?
Working out on an empty stomach has gained popularity with the at-home workout. Many fitness influencers suggest that it can promote fat loss and improve insulin resistance just like hitting a gym.
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Exercising without food can be safe for most healthy adults, especially those doing low to moderate-intensity workouts. However, the body’s responds differ based on a person’s metabolism, fitness levels and intensity of workouts.
Benefits of Exercising on an Empty Stomach
Promotes Fat Burning
Fasted cardio may help burn fat well since the body depends on stored fat for energy, as glycogen levels are depleted. This helps in burning fat and shedding surplus kilos in the long run.
Improves Insulin Sensitivity
Exercising in a fasted state enhances insulin sensitivity, potentially reducing the risk of type 2 diabetes. Working out on an empty stomach makes it easier to stabilise blood sugar surges.
Supports Growth Hormone Production
Several pieces of evidence suggest that exercising in a fasted state may boost the production of growth hormones, which aid in building muscle mass and losing fat.
Enhances Gut Health
Working out without food in the stomach can avert common digestive discomforts such as bloating, indigestion and cramps.
Mental Focus
A few studies suggest that fasted-state workouts improve mental health and concentration. Exercise triggers the release of adrenaline and norepinephrine hormones, which ease stress and help you stay focused and relaxed.
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Potential Risks:
Without adequate fuel, the body may feel exhausted, reducing workout performance.
Prolonged fasted training may lead to muscle breakdown if not managed properly.
Fasted cardio may drop blood sugar levels, which may cause dizziness, especially during high-intensity workouts.
Who Should Avoid Fasted Workouts?
Diabetic patients
Those performing long-duration high-intensity workouts.
People who experience extreme fatigue or dizziness during fasted training.
If you choose to exercise on an empty stomach, it's important to listen to your body’s signals and stay well hydrated.
What Are The Best Workouts To Do On An Empty Stomach?
Certain types of exercises are more suitable for fasted workouts than others. Here are we have listed five of the best workouts to perform without eating beforehand:
Low-Intensity Cardio
Low-intensity cardio exercises include walking, cycling, or light jogging. These types of exercises use stored fat as an energy source to fuel the system. These exercises are ideal for fasted training without getting fatigued.
Yoga
Yoga is a holistic practice that improves flexibility, balance, and mindfulness. It is a low-impact exercise, and it does not need a high level of energy, making it perfect for fasted workouts.
Bodyweight Exercises
Squats, lunges, push-ups, and planks are a few workouts that can be safely done in a fasted state without significantly draining your energy reserves.
Light Resistance Training
Lifting moderate weights with controlled repeated sessions can be done on an empty stomach. However, for heavy lifting, it is best to have some pre-workout snacks.
Stretching and Mobility Work
Gentle stretching exercises help warm up the body, improve flexibility, and prepare muscles for movement without requiring a pre-workout meal.
Conclusion
Exercising on an empty stomach is beneficial for those focusing on losing fat and improving metabolic health. However, it’s essential to choose the right exercise regimen and listen to your body. If you feel very fatigued or dizzy, consider having a light pre-workout snack. Staying hydrated and maintaining a balanced post-workout meal can help maximize results and prevent muscle loss.
Whether to exercise on an empty stomach depends on personal fitness goals, and how your body responds. If you have any concerns, it is best to seek advice from a fitness expert or healthcare provider for personalised guidance.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Is exercise best served on an empty stomach?
Gareth A Wallis 1, Javier T Gonzalez 2
https://pubmed.ncbi.nlm.nih.gov/30334499/
Comparison of the effects of acute exercise after overnight fasting and breakfast on energy substrate and hormone levels in obese men
Tae Woon Kim 1, Sang Hoon Lee 2, Kyu Hwan Choi 2, Dong Hyun Kim 2, Tae Kyung Han 3,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC4500013/
