The debate as to when is the best time to do cardiovascular exercise has several sides to it. Some schools of thought will say it is best done on an empty stomach, others will say a light snack before cardio for energy is ideal.
So, when indeed is the best time to do our cardio if the goal is to burn body fat while preserving or gaining lean muscle mass?
Enter fasted cardio. Simply put, fasted cardio is when we perform cardiovascular exercises, such as running, swimming, rowing, cycling and walking—among other activities—when our bodies are in a fasted state. To be clear, an empty stomach does not necessarily mean that our bodies are in a fasted state.
A fasted state is when our bodies have finished the process of absorbing and digesting the food we have eaten. When our bodies are in a postabsorptive state (fasted), research has shown that insulin levels are low. And with insulin at low, baseline levels, we are able to utilize and burn fat at a more efficient rate than when insulin levels are elevated.
An hour after a meal, we may feel that our stomachs are empty, but this not necessarily mean it is already in a fasted state. Depending on our individual digestion rates, it may take two to three more hours to be in a fasted state. Science is on the side of fasted cardio, as research has shown that being in a fasted state increases lipolysis—or the breaking down of fat cells for energy. Fat-oxidations rates—the burning of energy by cells—are also more efficient in a fasted state.
How then do we apply this knowledge of our bodies being in a fasted state to our respective fitness regimens? If we want to maximize fat loss, it is best to work out first thing in the morning, before we eat anything. Unless we unknowingly sleep-walked our way to an early-morning snack, chances are, our bodies are in a fasted state. Doing our cardio exercises at this point is most ideal, if burning body fat is the goal.
But let us take note that fat loss will only take place in a calorie-deficit regime. We may shed fat more efficiently doing fasted cardio, but this can still be offset by a bad diet—imbibing more calories than we burn.
On the other hand, our bodies can still shed fat even when we do cardio in a nonfasted, or fed state. Only, this is not done the most efficient way possible. So, if we are unable to will ourselves to perform our cardio first thing in the morning or in any other fasted state during the day, not to worry. Any exercise is better than no exercise. Fasted or not, cardio is good for us. Let’s find a way to get things done.
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