Fasting cardio has become a popular topic in the fitness industry in recent years.
Fasting cardio refers to performing cardiovascular exercise on an empty stomach, typically in the morning before breakfast.
The idea behind fasting cardio is that when you exercise on an empty stomach, your body will burn stored fat for energy instead of glucose from food. The theory is that this will lead to greater fat loss, as your body will be more efficient at burning fat when you exercise in a fasted state.
While there is some evidence to support the idea that fasting cardio may lead to greater fat loss, there are also some potential drawbacks to consider. For example, exercising on an empty stomach can lead to decreased performance and energy levels, which may make it harder to perform at your best during your workout.
Additionally, fasting cardio may not be suitable for everyone. For example, if you have a medical condition such as diabetes, you may need to eat before exercising to avoid low blood sugar levels. It's also important to note that fasting cardio should not be used as a way to compensate for an unhealthy diet or lifestyle. Rather, it should be used in conjunction with a healthy diet and regular exercise routine to help maximize fat loss and improve overall health.
INTENSITY
The ideal heart rate for fasting cardio depends on a variety of factors, including your age, fitness level, and individual health goals. However, there are some general guidelines that can help you determine your target heart rate zone for this type of exercise.
First, it's important to understand your maximum heart rate, which is the highest heart rate you can achieve during exercise. To calculate your maximum heart rate, subtract your age from 220. For example, if you are 30 years old, your maximum heart rate would be approximately 190 beats per minute (220 - 30 = 190).
Once you know your maximum heart rate, you can determine your target heart rate zone for fasting cardio. Generally, this zone is around 60-70% of your maximum heart rate, although some people may aim for a higher or lower target depending on their fitness level and goals.
To calculate your target heart rate zone, multiply your maximum heart rate by 0.6 and 0.7. For example, if your maximum heart rate is 190 beats per minute, your target heart rate zone for fasting cardio would be between 114 and 133 beats per minute (190 x 0.6 = 114, 190 x 0.7 = 133).
It's important to note that these guidelines are just a starting point and may need to be adjusted based on individual factors. It's also important to listen to your body during exercise and adjust your intensity as needed to stay within a comfortable and safe heart rate zone.
Ultimately, the most important thing is to find a heart rate that feels comfortable for you and allows you to perform the exercise safely and effectively. By combining fasting cardio with a healthy diet and regular exercise routine, you can optimize fat loss and improve your overall health and fitness.
DURATION OF FASTING CARDIO
The duration of fasting cardio depends on several factors, such as your fitness level, goals, and schedule. However, as a general guideline, most people aim for a duration of 30-60 minutes for fasting cardio workouts.
When performing fasting cardio, it's important to start slow and gradually increase the duration of your workouts. If you're new to fasting cardio, begin with shorter sessions and gradually work your way up to longer workouts as your body adapts.
It's also important to note that the duration of your fasting cardio workouts should be balanced with the intensity of your exercise. If you're performing high-intensity workouts, you may need to reduce the duration of your workouts to avoid overtraining and injury.
Ultimately, the most important thing is to find a duration that works for your schedule and allows you to achieve your fitness goals safely and effectively. Remember to listen to your body and adjust your workouts as needed to stay within a comfortable and safe range.
It's also worth noting that while fasting cardio can be an effective way to burn fat, it's important to combine it with a healthy diet and regular exercise routine to see optimal results. Additionally, it's always a good idea to consult with a healthcare professional before starting a new workout regimen, especially if you have any underlying health conditions or concerns.
* If you are interested in trying fasting cardio, it's important to start slowly and listen to your body. Begin by doing short, low-intensity workouts and gradually increase the duration and intensity as your body adapts. It's also important to stay hydrated and refuel your body with healthy, nutrient-dense foods after your workout to help optimize recovery.
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By Emerson Secco.
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