Votre panier

Votre panier est actuellement vide.

Continue shopping now

Fasted Cardio- How Does it Work and Is it Right for you?

 

By: Kirsty Godso

 

You’ve definitely heard of it, maybe you’ve tried it, but you may not know exactly why and how it works. So what’s all the fuss with fasted cardio? Scientific literature specifies that the body needs a 10 to 14 hour period of not eating to be truly fasted so for almost all of us, fasted cardio would occur first thing in the morning.


How does it work?

When your body is in a fasted state, your glycogen stores are slightly depleted, and your body looks for alternative fuel sources as energy- this is when your body turns to fat as a fuel source. Studies show that fat utilization during exercise peaks during a fasted state. Exercise before nutrient ingestion promotes an increased reliance on the oxidation of fat during exercise. It also promotes sustained utilization of fat for energy post workout. The total amount of calories burnt can look the same when comparing fasted or fed cardio, but the type of energy burned is different - fat vs carbohydrates.


But how do you know if fasted cardio is both right and safe for you? This is when you need to check in with what your baseline starting conditions and goals are. You may want to try fasted cardio if any of the below apply to you:


⁃You’re healthy and looking to optimize your lifespan

-Performance: optimizing for power sports or endurance athletes

-Metabolically impaired (most people fit into this category due to the classic American diet)


From here, you can judge what your personal relationship with fasted cardio could or should be. Most of us will fall into a category where we are looking to optimize our metabolic performance, so adding in some fasted cardio in the morning can be a great way to set your body up with an effective start to the day. 


But be sure to practice it with caution. Think about what type of exercise you’re doing that day and if it’s the best choice. For example; any time you do a High Intensity workout, (this can be running such as intervals, Fartleks, speed work etc.) not fueling before your workout can shortchange both your energy and your ability to perform. HIIT workouts burn a high percentage of carbs no matter what and you will likely find that you fatigue much faster in this type of exercise when trying to do it fasted. HIIT also helps you burn fat for hours after your workout regardless of fasting. You can try fueling your body with a smaller intake of fuel such as half a scoop of protein powder mixed with water or half a banana pre HIIT if you want to be relatively fasted or, try leaving 1-2 hours after eating before working out.

 

If your focus is building strength, power or endurance, you’ll want to think more specifically about whether or not fasted cardio is appropriate for you. Your body doesn’t automatically burn fat instead of glucose in a fasted state; it may turn to protein instead which can cause an increase in muscle breakdown when we exercise fasted, meaning it could actually decrease our strength. Runners for example, rely heavily on carbohydrates to fuel long distance runs and can hinder their performance dramatically if they don’t have carbs to pull from. 


Takeaways:

If you’re currently intermittent fasting and are a fitness enthusiast who isn’t training for something specific, fasted cardio in the morning that is under 60 minutes can help you optimize fat burn and can be a good addition to your routine. 


But just because fasted cardio will help you burn more fat, doesn’t mean you can eat whatever you want. To see results, you need to also be making good choices with your diet. Like everything, it’s not a one-size fits all scenario, so try it out and check in with your body. You might experience improvements in metabolic body markers but performance improvements may only vary slightly. As always, be kind to your body! 

Précédent
Suivant

The Wellness Club

Intermittent Fasting: Is It Right for You?

Intermittent Fasting: Is It Right for You?

Par Taylor Davis

By @coreflexpilates founder Chris Bardawil Over the past few years intermittent fasting has become the golden child of the wellness community all due to the miraculous effects it can have on your health.   Intermittent fasting is avoiding eating or drinking...

Read more
Skinimalism: A New Trend in Dermatology?

Skinimalism: A New Trend in Dermatology?

Par Taylor Davis

A Note from a Dermatologist: @dermahealthnutrition The world of aesthetic dermatology is experiencing a refreshing shift towards a trend known as "skinimalism" (Skin + Minimalism). This movement is a response to the overwhelming abundance of skincare products and complex routines that have dominated the beauty industry in recent years. At its core, skinimalism advocates a minimalist approach...

Read more
Burnt out? Here Are the Signs and Road to Recovery

Burnt out? Here Are the Signs and Road to Recovery

Par Taylor Davis

By: @ericabassotherapy  Many of us are busier than ever before. We juggle demanding careers, personal responsibilities, and social obligations to name a few, and if you’re a high-achiever this list may never seem to end. Burnout is a growing concern today due...

Read more
How Alcohol Effects Your Gut

How Alcohol Effects Your Gut

Par Taylor Davis

By: Megan Tomlin @gooodmoodfoood By now, almost everyone knows that alcohol is not the healthiest thing for our minds and bodies. But what do we know about the effect that alcohol has on our gut microbiome health? Before I answer this, there are a few terms I want to define for...

Read more
The Unseen Mental Health Challenges High Achievers Face

The Unseen Mental Health Challenges High Achievers Face

Par Taylor Davis

 By: @ericabassotherapy It's hopeful to see how much society has progressed in embracing mental health discussions. But as a mental health provider, I still notice gaps in our understanding of accurate mental health information. We can all get better at recognizing signs of mental health struggles and feeling empowered to seek support when needed. As a licensed...

Read more
The Importance of Skin pH for a Clear, Healthy Complexion

The Importance of Skin pH for a Clear, Healthy Complexion

Par Taylor Davis

By: @drmelissa.co The concept of the skin barrier has become a part of many skincare aficionado’s vocabulary, but what does it really mean?  It is important to remember...

Read more
The Ancient Ritual of Oil Pulling

The Ancient Ritual of Oil Pulling

Par Taylor Davis

By: @emily_campbell Oil pulling has been an ancient ritual in India and is a sacred practice that has roots in ancient Hindu texts and scriptures. Known in Sanskrit as Kavala Graha or Gandusha, the regime of swishing around 1 tbsp of oil for 15-20 minutes and then spitting it out is primarily used for its oral health benefits. This simple regime has been...

Read more
The Mental Health Benefits From Travel

The Mental Health Benefits From Travel

Par Taylor Davis

By: @ericabassotherapy We can all probably recall that moment when you’re finally feeling relaxed on vacation and you hear yourself expressing, “I need to do this more often!”. Despite the research that supports the mental health benefits of taking regular vacations and traveling, it’s been found that a significant number of American workers don’t take all of their allocated...

Read more
High Intensity Exercise: Good or Bad?

High Intensity Exercise: Good or Bad?

Par Taylor Davis

By @coreflexpilates founder Chris Bardawil HIIT or high intensity interval training has become a pretty normal part of modern training, its something you have probably already done without even realising it. It was popularised over a decade ago with Crossfit and now modernised in many forms of classes we see at gyms as well as being seen all over the web with HIIT routines and...

Read more
5 Benefits of Reformer Pilates

5 Benefits of Reformer Pilates

Par Taylor Davis

By: @coreflexpilates, founder Chris Bardawil Reformer pilates is everywhere, it's not just all over social media we are also seeing our favourite celebs doing it. The reality is reformer pilates has been a staple of many people’s exercise routines for over a decade now, and for good reason.

Read more
Burnout: What Is It and How to Recover

Burnout: What Is It and How to Recover

Par Taylor Davis

By: @drmelissa.co Burnout is a concern I see often in clinical practice. Although it is not a diagnosable disease, it is a syndrome, meaning it is defined by a set of symptoms, but does not have a consistent progression or clear treatment plan. In other words, burnout is a very real issue, but may look different from person to person and require...

Read more
Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Nutritional Support for Hashimoto’s Disease and Hypothyroidism

Par Taylor Davis

  By: Megan Tomlin @gooodmoodfoood Did you know that up to 60% of cases of Hashimoto’s disease go undiagnosed? Or that women are 5 to 8 times more likely to have a thyroid condition? Knowing these facts, it is shocking that so many of us are still unclear about...

Read more