See how your body feels and responds to exercising in a depleted state before taking on a more intense workout. Start with a short, easy workout.įor example, if you normally eat a small snack and run 5-6 miles 30 minutes later, try skipping the snack and doing a 20-30 minute easy jog to start. If you decide fasted cardio makes sense for you, the easiest way to try is by doing an aerobic workout in the morning after you wake up and before you eat. Though there aren’t definitive constraints, a workout may be considered “fasted cardio” if it has been at least four hours since any calories were consumed. This may be anywhere from 7-16 or more hours since the last meal or snack was consumed.Īlternatively, some athletes who practice variable intermittent fasting schedules may perform fasted cardio later in the day. Most people do fasted cardio first thing in the morning after they get up but before eating breakfast. The defining feature of fasted cardio is that the exercise is performed after an extended period without food. Examples of exercises that can fall under the umbrella of fasted cardio include running, cycling, swimming, rowing, HIIT workouts, using a stair-climbing machine or elliptical, among others. Let’s get started! What Is Fasted Cardio?įasted cardio refers to performing a cardio workout (one that increases your heart rate) on an empty stomach. Should You Exercise On An Empty Stomach?.Whether you’re currently performing fasted workouts or are wondering if a few fasted cardio sessions per week may accelerate your weight loss, keep reading and decide what is best for you. Some morning runners find that running on an empty stomach prevents cramps and feels perfectly fine, whereas other runners find that any fasted cardio sessions feel completely exhausting as if they are truly “running on empty.”īut what does the research say? What are the pros and cons of fasted cardio? Are there weight loss or performance benefits of working out on an empty stomach, or is it better to work out after eating? Between the increased popularity of intermittent fasting over the past several years and the logistical need for many runners to head out the door for their daily miles first thing in the morning, it’s not uncommon for runners and other athletes to find themselves running on an empty stomach or doing fasted cardio.
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