Normal people don't have to worry too much about hypoglycemia. Because of the high blood concentrations of glucagon and cortisol in the body in the morning, the risk of hypoglycemia in the morning is not great. But if you have hypoglycemia symptoms every day, you should pay attention.
3. For strength training, there is not much research on fasting exercise, and it is not clear. Personally, it is necessary to take slow-release carbon dioxide two hours before extreme muscle building training. If you like, you can also train on an empty stomach (I sometimes choose an empty stomach for fear of upset stomach).
4. Healthy people can generally train on an empty stomach, but people with blood sugar regulation and cardiovascular and cerebrovascular problems should use it with caution.
5. Be sure to drink more water! Drinking water can avoid the harm of some free fats and ketone bodies in the blood. It can also promote fat loss.
6. It may consume muscles. Muscle exercisers had better drink some slow-release carbohydrates and protein drinks before training. Senior coaches can take BCAA or HMβ muscle protection supplements.
(Gossip, exercise, there will not be an absolutely correct fitness method suitable for everyone, and all training goals can be achieved. If someone says, I have a plan, so that everyone in the world can have their dream figure, health and physical fitness in the safest way. Don't wrong good people and shoot them directly for fraud. )
Diet to reduce fat before training, go to micro signal: hardcore fitness reply: 36.
Regarding the hydration in training, you can add WeChat or watch the hardcore fitness-Zhihu column. The pit just filled in the last paragraph.
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Well, after the conclusion, let's discuss the discussion principles.
At present, many studies show that fasting training before meals is beneficial to fat consumption and can improve resting metabolic rate. A research experiment on overweight people shows that. Compared with walking after breakfast (fat energy 2 16kcal), walking on an empty stomach before breakfast (fat energy 298kacl) can increase fat consumption by about 33%.
Why does fat consumption increase? The reason is probably because people have less glycogen reserves when exercising on an empty stomach. When the concentration of glycogen is low, the body will mobilize fat hydrolysis to generate heat (fatty acid oxidation). So the consumption of fat will increase.
Why does heat consumption increase? Compared with glycogen, fat is considered as an inefficient way to supply energy. Will lose some heat. Therefore, under the same expenditure, fat energy consumption is a little more than glycogen energy consumption.
But it is precisely because of this that friends with cardiovascular and cerebrovascular diseases should exercise less on an empty stomach (it is estimated that there are fewer followers, but parents can be warned). High concentration of free fatty acids in plasma may lead to platelet aggregation and thrombosis or arrhythmia. People with hyperlipidemia or hypertension should be very careful.
In addition, when a large amount of fat is mobilized and consumed, the ketone bodies produced by the liver increase, and too high ketone bodies will cause ketonemia and acidosis.
Therefore, you must drink plenty of water in the morning training on an empty stomach! It can not only promote fat loss, but also avoid some such injuries.
I don't have the strength of fasting training that many friends worry about. Under normal circumstances, the human body reserves enough energy to support its own exercise consumption of about 90 minutes. If you exercise regularly, your body's ability to mobilize and consume fat will be stronger. You can let more fat supply energy and participate in training, not to mention worrying about insufficient reserves.
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As for the problem of hypoglycemia that many people are worried about. It may not be as serious as everyone thinks. But if you have children's shoes with frequent hypoglycemia, be careful. I don't want to go out and see a picture of starving Wan Li tomorrow. ...
In a study on fasting exercise for patients with type 2 diabetes, getting up early and fasting exercise did not cause hypoglycemia symptoms in participants. It is speculated that this is related to the excessive secretion of cortisol and glucagon (some hormones involved in the increase of blood sugar) in the morning. Healthy normal people themselves have the ability to regulate blood sugar. In addition, glucocorticoid is secreted more in the morning, and the blood drug concentration is higher. In fact, the symptoms of hypoglycemia in morning exercise are not as horrible as everyone thinks. However, I still emphasize that if you have hypoglycemia in the morning, please exercise carefully.
For anaerobic shaping training, because anaerobic exercise is powered by sugar, in order to achieve training intensity, I suggest eating slow-release carbohydrates or low glycemic index foods two hours before training. I have written it before, so I won't repeat it here (reply within the WeChat subscription number: 36 for details).
Those friends who need to gain muscle and lose fat and have a higher training level. Aerobic training on an empty stomach will definitely consume some muscles (some female compatriots should not be secretly happy, muscles are also a weapon to reduce fat, and how to consume fat without the body). In this regard, you can take some supplements before training, such as BCAA and HMβ, to protect your muscles.
For example, BCAA can effectively prevent muscle protein from decomposing due to fasting exercise, and can prevent the damage caused by strenuous exercise to the body.