You do not need to radically change your diet or exercise routines with intermittent fasting.
Much more important is when you eat and exercise - and when not.
By combining intermittent fasting and exercise, you can successfully lose weight and promote your own well-being. But there are some things to keep in mind. Which ones, you can find out here.
Intermittent fasting continues to become more popular as it has been helpful in losing weight as well as providing a variety of health benefits. Also, energy levels should be higher, even though with intermittent fasting, food - our main energy source - is frequently omitted.
No wonder that at some point the question arises, if intermittent fasting and exercise actually fit together. Does the body get enough energy for the increased physical effort? Is it allowed to do any exercise or sport with intermittent fasting? And if so, what should be considered good exercise?
Exercise with Intermittent Fasting
How to exercise when going without
Do exercise and intermittent fasting fit together?
Here, at first, the most important answer is: Yes! You are allowed to exercise with intermittent fasting. More so, you should exercise, because it is enormously important to our body and our health. Under no circumstance should you use intermittent fasting as an excuse to avoid going to the gym or exercising.
Specially when you use intermittent fasting to lose weight, regular exercise helps you to slim down, get in shape, and maintain good health. However, there are a few important things to keep in mind when fasting and exercising at the same time.
Which exercises and sports are allowed for intermittent fasting?
Basically, any type of exercise or sport is allowed for intermittent fasting. Many fitness aficionados and professional athletes already had very positive experiences with intermittent fasting. However, you should keep in mind how you exercise and when.
For example, if you do intermittent fasting using the 16:8 method, which means that you will extend the natural fasting period to 16 hours overnight, your energy stores will be nearly used up at the end of the fast. The body resorts to the energy reserves in the form of fat deposits for physical performance. Ideal for losing weight, or not !?
In principle yes, and yet you should now pay attention to how you exercise after fasting. Because when you perform intensive endurance training with empty energy reserves, the body does not necessarily only rely on the fat reserves for energy, but also on the muscles. This may cause you to lose weight without lowering your body fat percentage. At the same time, your body will not be "in shape" in the long run due to the lack of muscle mass.
Therefore, with intermittent fasting a more moderate aerobic exercise with lower intensity or a shorter aerobic exercise with higher intensity (HIIT) routine combined with strength training is the better choice. By the way, women do not need to be afraid to become a bodybuilder through strength training. Rather, strength training ensures that muscles are built specifically to tone and strengthen the body.
Intermittent fasting, exercise and the best time
Not only how you exercise, but also when you exercise, plays a role with intermittent fasting. As already described, after fasting your energy reserves are empty and any exercise should therefore be short or moderate in length or endurance. Of course, you can best reduce body fat at this very moment, but yet training after the “meal break” is not the right thing to do for everyone.
The lack of energy reserves and an empty stomach can lead to dizziness, cardiovascular problems and nausea in some. Be sure to take care of yourself when that happens. If training right after fasting is not what you are looking for, you can also do your exercise when you’re eating again. However, you should be careful not to eat a large meal directly before exercising as this can lead to belching and nausea. At the same time, the body lacks the energy needed for digestion, so you are less efficient.
Also to exercise in the evening, after you ate during the day, is an option - but not ideal. Because here is the danger that you go to bed hungry or too awake from exercise. On the other hand, the body also lacks energy for regenerative processes during the night. Instead you should do moderate to light exercises at night.
Intermittent fasting and exercise: the most important things at a glance
To combine intermittent fasting and exercise, I have the following suggestions for you:
Less is more: When you intermittent fast, be sure not to go beyond your physical strength while exercising. Rather use moderate workouts with less intensity (e.g. walking or jogging) or shorter workouts with high intensity (e.g. 10 minute interval cycling) and stop if you do not feel well during a workout.
Restoring energy reserves after exercise: Specially when you exercise at the end of a fast - ie in the morning - you should refill your energy reserves directly after exercise. A nutrient-rich muesli with oatmeal and fresh fruit is a good choice, for example.
No pre-exercise meal: You should refrain from eating a large meal before exercising, as this can counteract your performance and cause a full stomach.
Need an energy kick before the exercise? Immediately before you start to exercise, you can provide your body with a quickly digestible energy source, such as an apple, a banana, a few dried fruits or juice.
Drink enough: Generally you should drink enough water during exercise and also during intermittent fasting.
Pay attention to your body: What type of exercise and when you do it as part of intermittent fasting, is ultimately up to you and your body. Only do what is good for you personally.
General health and balanced nutrition: When intermittent fasting, it is generally important to ensure a healthy, balanced and nutritious diet during mealtimes. Not only does it help you lose weight, it also helps to improve physical performance during exercise and provides vital nutrients for your muscles and bones.
Conclusion: Intermittent fasting and exercise go well together
With intermittent fasting you should include sufficient exercise and stay mobile. This not only supports your health, but also your body, as it helps with fat burning and muscle definition.
Nevertheless, you should pay attention to a few things when you combine intermittent fasting and exercise, such as the intensity of the exercise and its timing. In general, be sure to do what is good for you and your body and not to overdo it.