Fasted Cardio simply means doing your cardio workout in the morning, on an empty stomach. The reasons for–and against–fasted cardio are far and wide. However, Fasted Cardio is becoming increasingly more popular, especially for those that are trying to maximize their fat loss.
Early morning Cardio wakes you up better then any cup of coffee or sugar laden energy drink can. (And it’s healthier too.) It also increases your concentration and mental acuity throughout the day by releasing mood enhancing endorphins. It also works to flush out your Lymphatic System which results in an energy flow. Simply put, early morning Cardio is a great way to wake up and start your day.
Food, more specifically Carbs, can cause a sudden release of Insulin. This interferes with the the mobilization of body fat. Typically, the less insulin that is present during the workout, the more fat will be burned as energy.
Fasted Cardio can greatly improve your Insulin Sensitivity. This can have great heath benefits, such as improved fat loss without creating a hormone imbalance.
Like all things fitness, use your best judgement when it comes to fasted cardio. Some people feel better working out on an empty stomach, while others have to have some food in order to prevent feeling sick. Whatever your choice may be, consult your doctor before starting any form of exercise, especially if you have been sedentary for a long time. Always listen to your body.
It’s all about the heart rate!
Ever seen those gym goers who do cardio daily while still holding a conversation… and continue to look the same? One factor why they may never gain results is because they are taking cardio lightly. Cardio for fat loss should be quick an intense! A study by the University of St. Thomas, shown that maximal fat oxidation occurs between 60 to 80% of one’s maximal heart rate. When the heart rate is elevated so is oxygen consumption. The most fat oxidation occurs around 54% of the body’s maximal oxygen uptake, or VO2max.
Can you burn fat with moderate intensity cardio? Sure. Low intensity cardio at long durations may burn more calories than a short high intensity cardio session during the actual activity but you will not expend energy post exercise with low intensity cardio. Therefore cardio training must be integrated based on one’s goals.