Can you exercise during a fast? When and how to exercise during intermittent fasting?
Not sure what to do? Let me help you with this.
How To Exercise Safely During Intermittent Fasting?
Exercise during intermittent fasting is the correct option if your goal is to lose weight.
It can be a little difficult to know when and how to exercise during intermittent fasting, here we are gonna discuss exercise strategy while fasting.
What is intermittent fasting?
Intermittent fasting is not a diet but a dieting pattern in which you have to control the periods of feeding and fasting. In simple basic, the whole premise is by controlling your feeding window and making it smaller and intermittently have longer periods of fasting.
Here you are allowing your body to boost fat loss by reducing insulin spikes, whenever you eat your body has an insulin spike because the glucose goes into your blood the insulin spikes to shuttle the glucose out of your blood and into your cells for energy that the normal process of intermittent fasting.
Some people are eating over such a long window, and are not utilizing their fuel as efficiently as they could if they concentrated that feeding window by having fewer insulin spikes. When you have insulin spikes you have to realize insulin is the hormone released by your pancreas.
When your pancreas is so busy releasing the insulin hormone it is unable to release the fat-burning hormones to support fat loss. So the premise of intermittent fasting again is concentrating your feeding window giving you a longer fasting window, giving your body a break allowing fat loss to occur over a long period of time.
Intermittent fasting helps to drop the level of insulin, for example, when you are fasting for about 16 hours, there will be a shortage of energy so your body starts utilizing insulin for energy, this helps to burn fat.
Secondly, it improves the level of metabolism, the higher metabolism you have, the faster will be your fat loss process. IF helps to increase human growth hormone 5 times faster compared to other diets. T
here are positive hormonal changes like an increase in HGH, decrease in insulin, studies have shown that it has long-term health benefits. So it can keep you away from diseases like type 2 diabetes, heart disease, Alzheimer’s, and even cancer.
Most importantly, in intermittent fasting, if you are eating on an 8-hour window, there is more chance of your stay in a calorie deficit.
First of all, you have to keep a fast for 16 hours. Are you prepared for it? Because there are a group of people who find it very difficult to get adapt to it, some others who say that it takes hardly 2-3 days to get used to it. So this depends on you.
You are allowed to have black coffee during your fasting period, people tend to go overboard with it. In the long run, this can be harmful.
A major problem that people generally face in IF is that they get obsessed with food. Another side effect of IF is lack of sleep, this could be because of a high intake of black coffee or hunger.
Overeating is also one problem that people generally face in intermittent fasting. Some of you may face fatigue or lower energy levels.
How should you eat at intermittent fasting
I suggest you break your fast with fruits. Then you will have 3-4 meals in your 8-hour window. Make sure your meals are rich in protein, well balanced with complex carbohydrates, healthy fats. Vitamins and minerals. Never take the liberty of eating unhealthy food and still stay in a calorie deficit but it will impact your health in the long run.
When and how to work out safely?
Some people prefer to exercise in the fasted state as it boosts up some of the benefits of intermittent fastings, such as increased HGH levels and an overall heightened energy level.
Experts say that they do not regularly perform IF, instead they prefer to exercise in the morning after wake up. And they do not eat or drink anything except a glass of water before heading out for work out. It has been found that when eaten recently, it feels more sluggish and less agile.
Now, let’s talk a little bit about timing. Exercise must become a habit, but when do you schedule this habit into your day?
Research says those who exercise in the morning are much more likely to keep it a part of their schedule and stick with it in long run.
Being active in the morning makes boot up your metabolism. It puts you in a much better mood at the beginning of the day. This boost in the morning tends to stick to their exercise protocols more long-term. If morning exercise is not possible, try not to do it too late at night.
Generally, regular exercise improves health, but if it is done too close to bedtime it can ruin your sleep patterns.
In terms of the best way to exercise, that is going to depend on your goals, but as a general rule of thumb, you have to incorporate portions of strength training (Running, hiking, jumping rope, climbing stairs, using resistance bands, doing calisthenics, Pilates, and yoga are all forms of weight-bearing exercise, forcing muscles to work against gravity), aerobic training (jumping rope, biking, dancing, and cross country skiing), and flexibility/ mobility training (some forms of yoga and pilates, calisthenics, etc.) into the best possible routine.
Timing your workouts: You can do your workouts towards the end of your fasting window, but what has also been found is that training efficient for achieving the results you are looking for.
Most importantly, you need to be consistent. Working out occasionally will not get you the results you want. Instead, you must build time into your daily schedule and consistently stick to your program to truly reap the benefits.
Hope this helps.