Intermittent Fasting and Your Fitness
Intermittent fasting has gotten quite its share of accolades in recent times. People are consistently skipping meals to achieve one health and fitness goal or the other. The indices show that you can maintain your exercise routine while you fast. Is this something you should consider? Learn all that you need to know in this blog post.
Do You Understand Intermittent Fasting?
Intermittent fasting emphasizes that you schedule your meals within certain hours in the day. It highlights the time of eating over the food that you should eat. When you are on an intermittent fast, you can maintain your regular diet, but you have to do so in a way that your days are split between eating and fasting windows.
If you want to maintain your fitness regimen while you fast, here’s how to do it.
How To Exercise When You Are On A Fast
There are a few rules that you need to follow to properly position yourself to get the best out of exercising on a fast. The first rule is deciding the appropriate time for the fast. During intermittent fasting, exercising comes between the transitions from fasting to eating and can make you feel low on energy. You can choose to eat before your workout or eat after it. What you do will depend on how exercise works for you in typical situations. Do you work out well before meals on your regular days? Do you prefer to be filled before working out? If you want to get the best out of your workout during intermittent fasting, you can choose to exercise just before your food gets absorbed into your body. Still, what method of exercise you choose will depend on your preferences. If you like to exercise on an empty stomach, you may want to consider doing that, and if you prefer to exercise after a meal, you may choose to go for it as well. The proper timing of your exercise in an intermittent fast will largely depend on you.
Practical Tips To Help You Work Out More Effectively in an Intermittent Fast
You must be able to sustain your exercise over long periods. Intermittent fasting can get in the way of being able to do that if you are just starting. In the reverse case, the eating pattern can make your exercise effective if you have all that you need in place. The level of care you need depends on the intensity of your exercise. Here are some tips to help you exercise safely when you are on a fast.
Select Your Meals Correctly
Dr. Niket Sonpal has pointed out that the right time for you to exercise depends on what kinds of activities you perform during the workout. If you are going to participate in tedious sessions, you need to be energy-packed, and you may need some protein to help repair worn out tissues immediately. You should take a healthy dose of the right nutrients within thirty minutes of your exercise. This translates literarily to choosing your exercises carefully also. It would be best if you considered the nutrients available in your body during fasting before you embark on any tedious work out sessions. The activities that you partake in should be one that your body can withstand. According to Lynda Lippin, a certified personal trainer, strength workouts require more carbohydrates than cardio/high-intensity interval training.
Keep Your Body Hydrated
You must keep your body hydrated at all times. The fact that you are in a fast makes it all the more important that your body stays hydrated. Since intermittent fasting allows you to take some liquid, it is quite easy to stay hydrated. You can make coffee, tea, or other beverages that have low calories. You should also take some water to keep your body active enough within this time.
Grab A Meal
Since you are on a fast, it sounds illogical to suggest that you should eat something. However, if you want to combine a high-intensity workout with your fast, you have to eat something. If you are engaging in any exercise that requires some level of energy, you have to eat a meal before you begin. To achieve this, you should organize your workout around the end of your fast. You should start your exercise session before your meal gets absorbed. Alternatively, you can engage in only low-intensity exercises during your fast so that you do not have to eat before you begin your physical activity.
Choose a Fasting Method That Matches Your Exercise Routine
It would be best if you considered your workout routine when you are choosing an appropriate fasting method. Do not take exercises that will feel overwhelming during your fast. If you want to take a whole day fast, you may consider low-intensity exercises. Try not to push your body beyond its limits by engaging in a tasking fasting method alongside energy-sapping exercise routines. You can try yoga, walking, jogging, and other kinds of exercises that will not exert too much force on your body when you are on an intermittent fast. Make sure that the exercise method you are engaging in during your fast matches the fasting method that you select.
Listen to Your Body
The best way to know what works for you is to listen to your body. When an exercise method is not working for you, your body will let you know. Be sensitive to when you are feeling fatigued and know when to stop. If your body is saying no, then you should listen. Feeling weak or dizzy is an indication that you may be dehydrated or that your blood sugar level is low. When you feel that way, it would be a good time to take some rest. Chelsea Amengua, MS, RD, recommends that you should take a carbohydrate-electrolyte drink to make the situation better and then eat a balanced meal immediately after. Refrain from exercising when you need to take short breaks or switch to a low-intensity exercise.
Supply Your Body With Fresh Electrolytes
Fasting takes your electrolyte level down, and you need a good dose of it to exercise correctly. It would help if you focused on replenishing your electrolytes. This will keep your body safe throughout the exercise. Coconut water is a good source of electrolytes. It causes the essential nutrient to rise quickly in number, and it is low in calories. Take some of it before you set out to exercise, and when you start to feel fatigued.
If you incorporate these tips into your workout sessions when you are fasting, you would be much closer to your fitness goals.👊🏽 😍📌