Benefits and harms of exercising on an empty stomach

1. Benefits of exercising on an empty stomach

Many studies have found that exercising on an empty stomach is beneficial. If you want to lose weight, exercising in the morning has been shown to be the most effective way to exercise. This has to do with the use of glycogen. This is a substance in the body that stores carbohydrates for the body to use for energy.

When we wake up, glycogen is depleted in the body. So when we exercise in the morning, instead of using carbohydrates for energy, the body starts using glycogen for energy, helping us lose weight.

Therefore, exercising on an empty stomach can help:

- Lose weight faster: If you are aiming to lose weight and reduce belly fat, experts recommend exercising in the morning on an empty stomach.

Exercising on an empty stomach burns more fat. A study conducted by Cambridge University Press found that people who skipped breakfast burned more body fat than those who ate breakfast.

-Increase insulin sensitivity:Many studies have found that exercising in a fasted state is a great way to increase insulin sensitivity.

For people with good physical condition and no health problems, it is possible to exercise on an empty stomach, but for people with low blood sugar, exercising on an empty stomach will cause dizziness, lightheadedness and nausea…

In short, exercising on an empty stomach will help ensure that carbs, proteins, and fats go to the right places and are minimally stored as body fat. Exercising on an empty stomach has been shown to be particularly good for fat loss and even burn fat better.

Plus, getting up and running out the door to exercise or go to the gym is a lot easier than having breakfast and then exercising. You may also feel lighter when you exercise.

2. Disadvantages of exercising on an empty stomach

Some disadvantages of exercising on an empty stomach include:Discomfort, lack of energy if exercising for too long (more than an hour).Lower maximal oxygen uptake (VO2 max) during exercise, which means reduced endurance.May lead to muscle loss.Not effective if you choose high intensity training, for example HIIT...Training on an empty stomach requires training experience.Can cause hypoglycemia and other health problems such as: Dizziness, weakness and even fainting during exercise.

In short, exercising on an empty stomach is especially recommended for those on a weight loss diet, when you are specifically focused on fat loss.

3. Tips for safe morning workouts on an empty stomach

Here are some tips to help you exercise safely:

-Drink water when you wake up:Drink 100ml -200ml of water as soon as you wake up (drink slowly), it will help the body start up quickly, increase metabolism..

- Start with lower intensity exercises: It is advisable to exercise at a lower intensity when hungry, then gradually increase the intensity. Yoga is a low-energy activity that will help prepare you for this.

-Listen to your body: If you experience symptoms such as dizziness, lightheadedness, nausea or fatigue, stop exercising. Do not overdo your exercise if you experience any of these symptoms, as they indicate that exercise is negatively affecting your body.

- Note to replenish energy after exercise: During exercise, muscles become very sensitive to available nutrients and that sensitivity only lasts for a certain period of time. That is why the timing of post-workout nutrient supplementation is very important.

Within 30-45 minutes of exercising, you should try to consume carbohydrates and protein. During this critical time, muscle cells are more sensitive to the effects of insulin, a hormone that helps transport amino acids (from protein) into cells.

Insulin also works to drive carbohydrates into cells, where they are stored as glycogen. These stored carbohydrates can then be used to fuel working muscles during subsequent periods of activity.

Note that whether you should eat before or after your workout depends on the type of exercise you are doing. For lighter, lower-impact exercises, you may not need to eat beforehand, such as walking or yoga…

If your exercise routine requires a lot of strength or energy like running or swimming... you should eat about 1 hour before your workout.

Bich Ngoc