Out of bed, straight into your running shoes? Many athletes have this resolution in the morning, but the implementation is often not that easy. So that your inner weaker self has no chance next time, we reveal the advantages of fasting training to you. Plus: 3 tips on how to get started!
Exercising sober does not mean giving up alcohol before training – no:
When training on an empty stomach, you fast completely without having breakfast before exercising.
No Steam Without Munch?
Endurance sports such as running, cycling, or swimming can be done on an empty stomach.
For easy endurance training in the aerobic area, mainly fats provide you with the energy you need. The release of insulin after breakfast would inhibit fat metabolism, as insulin signals the body:
“There is energy from outside. Save your fat reserves! ”
Since your carbohydrate stores do not empty themselves overnight, they are also used for energy production. So there is enough energy in the morning!
Sober training as a kilo killer?
The two scientists, Jeukendrup and Gleeson, dealt with how the amount of free fatty acids changes between breakfast and non-breakfasters during exercise. After 30 minutes, the fasting athletes had twice as much free fatty acids in their blood, and after 60 minutes, it was almost three times as high.
Exercising on an empty stomach has been shown to boost fat metabolism.
A higher fat metabolism improves aerobic endurance but does not automatically lead to weight loss. Of course, exercising on an empty stomach also burns calories. The kilos only fall when the calorie balance is negative.
Three Tips For Your Sporty Start To The Day
Have an espresso or a cup of coffee before exercising. This inhibits the appetite and supports the release of free fatty acids. A study by the National Center for Biotechnology Information showed that the concentration of free fatty acids doubles after taking 250 mg of caffeine. A cup of coffee (250 ml) contains an average of 200 mg of caffeine.
Keep the pace easy and stay aerobic. If you exert yourself too intensely, the blood flow to the adipose tissue is reduced, and lactate is produced. This degradation product promotes the regression of free fatty acids to fat, which means they lose their quality as energy suppliers.
Are you new to sober training? Then take it easy first and do not train for more than 30 minutes. If you are used to exercising on an empty stomach, you can increase the duration of the training.
So a short, easy run before breakfast is more effective than it initially seems. It would help if you also thought about the delicious breakfast and the feeling afterward when the alarm clock drives you up for morning exercise at 6:30 a.m. the next time.
So put on your shoes and start walking. It is worth it!
Also Read: Why Cycling Is So Healthy