How to exercise safely during intermittent fasting

If you are even a little bit into eating healthy and staying fit then you must have heard about Intermittent fasting. The latest eating trend has emerged to be quite beneficial for all those trying to shed kilos and suffering from chronic health conditions. The dietary pattern, which alternates between eating and fasting period does not restrict any food groups and so people find it comparatively easy to follow. They need to manage their hunger in the fasting period and follow some basic fasting rules. But there is one question that concerns most people who try intermittent fasting- how to exercise safely when following this diet pattern.

It is always recommended to eat well before and after exercising. Eating food before a workout session provides you energy to perform any kind of exercises and after the workout, session food helps in the recovery and rebuilding of muscles. Eating well is an important part of achieving your fitness goal. In intermittent fasting, one is not allowed to have anything other than water or tea or coffee in the fasting window and if you decide to exercise during this time then you need to be extra careful. Avoid any kind of stern physical activity which requires a lot of energy. This may lead to fatigue and can even increase the risk of injury.

There is a common notion that working out in a fasted state is not that beneficial. But some studies suggest that doing cardio on an empty stomach may actually help in weight loss. As per a study published in the Journal of Nutrition and Metabolism exercising in a fasted state can increase fat oxidation. The body actually starts burning fat stored in the body to produce energy. A 2017 study published in the Obesity journal observed that controlled fasting periods are more effective than caloric counting in shedding kilos. However, another study published in the Journal of the International Society of Sports Nutrition found no difference in the weight lost between people who worked out in a fasted state and those who had a meal before exercising

There are a few things that you must consider when you are exercising while following intermittent fasting

Type of exercise: If you are exercising in the eating window you may perform any kind of workout. But when it comes to exercising in a fasted state look for light activities like running, walking, yoga or light pilates.

Timing of the exercise: You can exercise in a fasted state, but if wish to perform any stern activity it is always better to schedule them after your meals. The best time is to exercise in the morning, right before having your meal. If exercising during periods of eating, it is important to consider what to eat. Pre-workout nutrition should consist of a meal 2–3 hours before exercise and should be rich in complex carbohydrates, such as whole-grain cereal and protein.

Though it is absolutely safe to stay physically active when following intermittent fasting, it is always best to listen to your body. If you feel like you can do the exercise, only then attempt it else let it be. The second point is to stay hydrated. Drink sufficient amounts of water before, after and during exercise to replace fluids lost during exercise.