after waking up in the morning, have you ever had such a struggle: do you exercise on an empty stomach or eat a little before you do it?
Since 21, at least three research results have supported the former view.
Many studies have found that exercising before breakfast can help to increase fat burning, better control blood sugar levels and reduce the risk of cardiovascular diseases.
However, exercise on an empty stomach has many restrictions, so you need to do what you can. Interview authoritative experts, tell you who is suitable for fasting exercise, and recommend a set of fitness methods that are not harmful to the body.
Many studies support "exercise on an empty stomach"
The debate about "exercise on an empty stomach or exercise after breakfast" has been going on for several years.
Support the former view that eating before exercise can raise blood sugar and provide enough fuel for the body, thus improving physical endurance and preventing exercise fatigue and dizziness.
Support the latter view that fasting exercise helps to burn more fat.
For healthy people and overweight people, three research results all recommend "fasting exercise":
Fasting exercise: having combustion-supporting fat and controlling sugar
Researchers from university of bath, Birmingham University, University of New South Wales and other institutions found that:
For overweight people,
The researchers selected 3 obese or overweight male subjects to participate in the 6-week trial. Subjects were divided into two intervention groups (breakfast before exercise/breakfast after exercise) and control group (no lifestyle change).
The two intervention groups did moderate-intensity cycling exercise before and after breakfast. The food intake and exercise intensity of the two groups were the same.
The results of muscle biopsy analysis showed that the exercise group before breakfast increased the net lipid utilization rate of muscle fibers, and the amount of fat burned was twice that of the exercise group after breakfast.
The researchers believe that the increase in fat consumption is mainly due to the fact that the participants did not eat for one night, and the insulin level in the body decreased. At this time, exercise can start the stored carbohydrates and fats in the body as fuel.
Although the three groups of participants lost weight within 6 weeks, there was no significant difference. However, the overall health level of the participants in the fasting exercise group has changed more positively.
Researchers say that people who exercise before breakfast have a better response to insulin and better control of blood sugar levels, which may reduce the risk of cardiovascular disease and type 2 diabetes.
Exercise on an empty stomach: there is combustion-supporting fat+promoting metabolism
In 217, a study published in the American Journal of Physiology, Endocrinology and Metabolism also found that:
Exercise on an empty stomach: the blood lipid level decreased greatly
.
If you exercise fast on an empty stomach before breakfast every day for about 1 days, you can lose 1 pound (about .45 kg).
There are five types of people who should not exercise on an empty stomach
Dr. Jason Gill of the University of Glasgow in the United Kingdom believes that exercise on an empty stomach can depend on the specific situation and is generally safe, and the energy stored in the human body is enough to ensure exercise for 9 minutes to two hours.
But if you don't eat and exercise, you can eat something properly and then exercise.
Who is not suitable for fasting exercise?
Generally, during normal exercise within half an hour, most of the calories consumed by the human body are sugars. However, when the body lacks energy, the intensity of exercise will be lower than usual.
People over 6 years old who have poor gastrointestinal function and are prone to hypoglycemia, and people with diabetes and heart disease should not exercise on an empty stomach.
If you want to eat first, what is better to eat?
If you are one of the above people, you can eat some digestible foods before exercise. Here are three recommended foods:
Carbohydrates: bread, biscuits, rice porridge, etc.
Proteins: If you eat an egg, drink a cup of yogurt;
Fruit or liquid: such as milk and sports drinks, or drinking a cup of honey water and eating a banana is also good.
However, don't eat too much before morning exercise, as long as you don't feel hungry. Eating too much fat and dietary fiber is also not recommended.
How to do morning exercises without hurting your health?
Exercise is a good way to strengthen the body, especially after morning exercise, people will be full of energy all day. However, if you do morning exercises in the following wrong ways every day, you will probably "lose the watermelon and pick up the sesame seeds":
Do morning exercises at dawn
Many people are used to going out to exercise at dawn, thinking that the air is good and there is less pollution in the morning. In fact, at this time, the outdoor light is dark, and it is easy to trip and scratch. When the temperature is low, it is easy to cause colds, gastrointestinal pains, asthma and cardiovascular and cerebrovascular diseases.
Suggestions: After 9: a.m. in autumn and winter, do morning exercises after the temperature rises slightly.
The elderly have poor blood circulation and poor adaptability to changes in ambient temperature, so it is not suitable for morning exercise. It is recommended to do it around 3 pm.
Go out for morning exercise in bad weather
Observe the weather before morning exercise, and it is best to exercise indoors in the following situations: the temperature is below MINUS 1; Windy days; Hazy days.
Starting to exercise directly after getting up in the morning without fully warming up
may lead to sports injury, or cause a burden on the heart and lungs due to a sudden increase in activity.
suggestion: fully warm up before doing morning exercises. Warm-up should be slow to fast, and the strength should be small to large, and it should be done for 15 minutes until sweating slightly, breathing slightly tight, and joints are flexible and lubricated.
Exercise in the forest and along the road
In cities, the concentrations of inhalable particulate matter, carbon monoxide and nitrogen oxides in the air along the road are high due to the influence of motor vehicle exhaust. In addition, the noise along the road is loud, which will also cause damage to hearing.
Suggestions: Morning exercises should be held in open and flat sports fields and parks.
Some people think that the air in the Woods is fresh and suitable for exercise, but it is not. The sun has just risen in the morning, the trees haven't had time to carry out photosynthesis, and there is more carbon dioxide in the forest, so you may feel dizzy when you exercise in it.
Wearing the same pair of shoes every day
Shoes will not only deform for a long time, but also their supporting, shock absorption, anti-skid and other functions will decrease, resulting in an increase in the probability of sports injuries such as falls, sprains and even fractures.
suggestion: prepare at least two pairs of multifunctional or jogging shoes to wear. The American Podiatric Sports Medical Association reminds that sports shoes should be "retired" when the following situations occur:
The soles are badly worn, and the patterns used for anti-skid have disappeared or are blurred;
The wear degree of both sides of the sole exceeds 4 mm difference;
When the shoes are folded in half, the rebound feeling is obviously weakened or disappeared;
There is wear between the sole and the upper, and creases or cracks appear;
the heels of the left and right feet are different in height.
Single exercise
Repeatedly doing a single exercise will make some parts in a state of tension for a long time, which is easy to strain, while others are not fully exercised.
Suggestion: Do more than two kinds of exercises every morning, and arrange exercises such as strength, coordination and flexibility alternately.
According to their own health conditions, the elderly should reasonably choose gentle sports, such as jogging, playing Tai Ji Chuan and dancing in square dance, and try to avoid strenuous exercise.
Sweating is effective
Some people exercise for an hour or two in the morning, or even stop sweating. If the intensity of exercise is too high, it may cause blood pressure to rise, heart rate to increase, myocardial ischemia and hypoxia, physical exhaustion and so on.
Suggestion: Persistence, not speed and intensity, is the most important thing in sports.
For the general population, the maximum heart rate of men is "22- age", that of women is "21- age", and the exercise safety warning line is 75% of the maximum heart rate, and the elderly should be lower.