Intermittent fasting and exercise How to exercise safely

 Intermittent fasting (IF) is a powerful way to lose weight and improve your health. It's not for everyone, but there are a few ways you can do it safely.

Intermittent fasting and exercise How to exercise safely

You'll probably want to start if you're overweight or don't exercise regularly. 

Intermittent fasting is a form of eating often - usually for 24 hours at a time - and then increasing the number of calories you eat slightly while fasting (for example, by adding one glass of water). 

This can help you lose weight by making your body use stored fats as energy instead of carbohydrates while fasting.

According to a recent study published in Obesity Research and Clinical Practice, intermittent fasting can also reduce the risk of type 2 diabetes, heart disease, and stroke. 

A high-protein diet may be more beneficial than a low-carb diet for weight loss and improved health when done right.

Can you exercise during intermittent fasting?

If you are on intermittent fasting and want to exercise, there are some advantages and disadvantages that you should be aware of before you decide to exercise while fasting.

Some research suggests that exercising during intermittent fasting affects muscle biochemistry and metabolism associated with insulin sensitivity and control of blood sugar levels. 

Research also supports eating and exercising immediately before digestion or absorption, and this is especially important for people with type 2 diabetes or metabolic syndrome.

What happens during intermittent fasting is that your stored carbohydrates known as glycogen will likely run out, so your body will start burning more fat, says Chelsea Amingual, director of fitness and nutrition programming at virtual health partners.

But on the other hand, exercising during fasting may lead to the breakdown of muscle to obtain protein and use it as fuel for the body 

so you will be more likely to lose more muscle mass, and the energy in the body will decrease, which means that you will not be able to exercise hard or Perform the exercises perfectly.

Dr. Priya Khurana, professor of nutrition at Columbia University, believes that intermittent fasting and long-term exercise are not entirely ideal. 

She adds that the body depletes calories and energy, which eventually slows down the metabolism.

How to exercise effectively during intermittent fasting

The benefits of intermittent fasting for health are numerous and if you follow intermittent fasting regularly, and want to exercise to get the most out of it 

there are a few things you can do to make your exercise effective. These things include:

1- Choose the right time

Dietitian Christopher Shoof says there are three considerations that make exercising more effective while fasting, and they are whether you should exercise before, during, or after the eating period.

Exercising before the breakfast period (the 8 hours) is ideal for the person who masters performing exercises on an empty stomach 

while exercising during breakfast and eating is more suitable for someone who does not want to exercise on an empty stomach and wants to benefit from nutrition after exercise.

As for exercising after breakfast, it is intended for people who want to exercise after feeding, but do not have the opportunity to do so during the 8-hour period designated for eating.

2- Choose the type of exercise you do

It's important to pay attention to the key nutrients you eat the day before your workout, and what you eat afterward, says Linda Libin, a certified exercise coach. 

For example, strength training requires more carbohydrates, while you can do cardio and cardio exercises when eating fewer carbohydrates.

3- Eat the right meals after exercising to build or maintain muscle

Dr. Nikit Sonpal says that the best solution to combine intermittent fasting and exercise is to exercise during Iftar (the 8-hour period during which you can eat) so that nutrition is at its highest. 

She adds that if you lift heavy loads, it's important to eat protein after your workout to help replenish and build muscle mass.

How to exercise safely while fasting

The success of any weight loss or exercise program depends on how safe it is and how long it can be maintained. 

And if the end goal of exercising and intermittent fasting is to reduce fat and maintain your fitness level, you need to stay in the safe zone, so listen to some tips to help you do that.

1- Eat a meal when you are close to moderate to vigorous exercise

Choosing the right timing for meals is the key to success in exercising, as this helps the body get some carbohydrates that it stores in the form of glycogen to be used during exercise.

2- Keep your body hydrated

Nutrition experts point out that maintaining water in the body is very beneficial during intermittent fasting. Therefore, nutritionists recommend drinking more water during fasting.

3- Maintain the electrolytes in your body

You can stay hydrated in the gym by having a great low-calorie beverage like coconut water. Coconut water helps replenish the electrolytes in the body, which is better than consuming energy drinks that are high in sugar and will not be beneficial during intermittent fasting.

4- Pay attention to the type of fasting

If you are fasting 24 hours intermittently, you should not do heavy exercises and stick to only light exercises such as walking and yoga. 

But if you follow the 16-8 system, ie 16 hours of fasting and 8 hours of breakfast, this does not make you restricted to a specific type of exercise.

5- Pay attention to your body

If you feel weak or dizzy during exercise during intermittent fasting, you are more likely to have low blood sugar or to be dehydrated. Pay close attention to what happens in your body during exercise.

Although exercising during intermittent fasting may be fine for some people, others may not feel comfortable doing any exercise while fasting. 

Consult your doctor or nutritionist before eating

To start any nutrition or exercise program for advice.

How intermittent fasting and exercise affect weight loss

Intermittent fasting has been shown to boost metabolism and promote weight loss. When combined with exercise, intermittent fasting can lead to greater results. 

A recent study showed that those who combined intermittent fasting and exercise lost more weight and body fat than those who did one or the other. 

The study also showed that the combination of intermittent fasting and exercise was more effective at reducing inflammation than either method alone.

Research suggests that combining intermittent fasting with exercise is an effective weight loss strategy. 

One study found that those who combined these two methods lost more weight than those who dieted or only exercised. 

Furthermore, the study found that the combo group also had a greater reduction in inflammation. 

Therefore, if you are looking to lose weight, a combination of intermittent fasting and exercise may be a good option for you.

There are many benefits to intermittent fasting, including weight loss. In one study, participants who fasted for 16 hours a day lost an average of 2.5 pounds over a four-week period, while those who ate the food typically lost just 0.5 pounds. 

Intermittent fasting has also been shown to reduce inflammation, improve brain function, and reduce the risk of chronic diseases such as heart disease and cancer. 

When combined with exercise, intermittent fasting can help you lose more weight. In one study, participants who combined intermittent fasting and exercise lost an average of 3.5 pounds over a four-week period, while those who didn't exercise lost just 0.5 pounds.

Intermittent fasting has been shown to be an effective weight-loss strategy on its own. However, when combined with exercise, it can lead to greater results. 

A study published in the Journal of the American Medical Association found that intermittent fasting combined with moderate-intensity exercise was more effective at promoting weight loss than either method alone. 

Study participants who followed this approach lost an average of 13 pounds over the course of 12 weeks, while those who followed a calorie-restricted diet lost an average of 7 pounds.


There are a number of potential health and weight loss benefits of intermittent fasting, but the important thing to remember is that you'll want to exercise properly while doing it. 

Your body needs that energy, so don't avoid it. Intermittent fasting is great and all, but you have to get your workout in at the same time!

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