Precautions for fasting aerobics

Healthy fitness people who do not have hypoglycemia, cardiovascular and cerebrovascular diseases, or gastrointestinal diseases should arrange low-to-moderate intensity fasting aerobics at most 3-4 times a week. The heart rate should be controlled at 55%-65% of the maximum heart rate. Carry sugar with you throughout the process. Stop immediately if you feel dizzy or panicked. Carbohydrate + protein must be supplemented within 1 hour after exercise.； Novices, people with underlying diseases, unstable blood sugar, and those who slept less than 6 hours the day before, just don’t touch it, don’t force it.

Two years ago, in order to catch up with the deadline of wearing a tank top at the beach in the summer, I followed a fitness blogger and climbed stairs on an empty stomach for a week. For the first three days, I felt happy that I was falling off the scale quickly. On the fourth day when I climbed to the 12th floor, my vision suddenly went dark.

Nowadays, the debate about fasting aerobics in the fitness circle has never stopped. According to research on exercise physiology, the liver glycogen reserve in the fasting state is less than 30% of that after a meal. During low-intensity exercise at this time, the energy supply ratio of fat can reach 60%-70%, which is about 20% higher than that of aerobics after a meal. The efficiency of brushing body fat is really fast.； The other group scolds them, saying that fasting aerobics will cause muscle loss, increase cortisol, and hurt the stomach. If you do it for a long time, it will destroy your basal metabolism and make you lose more weight. In fact, both sides are right, provided that you use the right method and find your position correctly.

Let’s talk about the most important thing first. Don’t follow the trend blindly. Friends with diabetes, hyperthyroidism, gastric ulcers, and cardiovascular and cerebrovascular problems, really don’t try it. I am a child with type 2 diabetes. I heard people say that aerobic fasting can lower blood sugar. I ran two kilometers on an empty stomach in the morning and fainted on the road to the emergency room. My blood sugar dropped to 2.1, which almost caused a serious accident. There are also novices who have just been exercising for less than 3 months. They have very little muscle mass and unstable metabolic levels. If you do aerobics on an empty stomach when you first start, the muscles you don’t have are broken down for energy and are metabolized faster than fat. After eating a few more bites, you will gain weight. This is purely sesame and watermelon.

So who is suitable for this method? That is, people who have been exercising systematically for more than half a year, have sufficient muscle mass, have body fat that is stuck at a plateau, and do not have any underlying diseases. For example, last year my body fat was stuck at 17% for almost two months, and I couldn't lose it due to diet and strength training. Then I arranged it three times a week. I drank a glass of warm salt water when I woke up in the morning, took two glucose tablets, and walked downstairs quickly. The pace was 6 kilometers per hour and I walked for 40 minutes. My heart rate was basically stable at about 110. I didn't breathe at all. When I walked home, I immediately ate a stick of corn and two boiled eggs. After two weeks, I dropped to 15%, and my strength did not drop. There was no problem.

A pitfall that many people fall into is that they think that since they are already on an empty stomach, they have to do something high-intensity to burn more fat. If they do Pamela dance and run intervals on an empty stomach, it will be weird if they don’t lose muscle. High-intensity exercise requires rapid energy supply, and the speed of fat decomposition cannot keep up. The body can only directly decompose muscles to supply energy. If you lose more fat than lose more muscle in half an hour, the gain outweighs the gain. Also, if you stayed up until after 12 o'clock the day before, don't touch it the next day. Lack of sleep itself will cause cortisol to be at a high level. If you do fasting aerobic, cortisol will explode, which will cause fat to pile up on your stomach. Last time I stayed up until 2 o'clock to write a plan, and the next day I went to climb stairs without believing in evil. As a result, I didn't lose any body fat in two weeks, and my waist circumference increased by one centimeter, which was a loss to my grandma.

As for many people saying that aerobic exercise on an empty stomach hurts the stomach, this also applies to people. For people with hyperacidity and gastric ulcers, gastrointestinal motility will accelerate during fasting exercise and gastric acid secretion will increase, which will definitely aggravate the discomfort. However, for healthy ordinary people, as long as they do not do too strenuous exercise, they will basically have no problems and do not need to be beaten to death with a stick.

To put it bluntly, fasting aerobics is an auxiliary method for people with a certain fitness foundation to brush off body fat. It is neither a golden rule of fitness that must be done, nor a scourge that hurts the body. If you try it once and feel comfortable and don't lose strength, then you can use it. If you feel faint after trying it, stop immediately and lose weight. You can get it as comfortable as you want. You can't toss your body for the efficiency of burning fat, right?