Practicing jiu-jitsu at Gracie Sydney in the morning can be the best alternative for those who want more physical and cognitive disposition for the rest of the day. In this group, those who like to perform their training as soon as they wake up (still fasting) and others who prefer to postpone the exercise until mid-morning, after having that reinforced coffee.
We know that intermittent fasting has become a popular way to add health benefits, helping to control weight and reduce the risk of disease. But what about its effects during a lighter workout, is there any extra benefit to doing that fasted cardio? That’s what you’ll find out now!
What is doing cardio while on intermittent fasting?
The term cardio is an abbreviation for cardiorespiratory training. So when we talk about fasted cardio it simply means doing cardiorespiratory exercises after a long period of food restriction.
This practice usually applies to people who exercise right after waking up, before having breakfast, but it can also be used at different times of the day after a period of fasting.
It usually takes our bodies about four to five hours to fully digest a meal. This way, after a meal, you would have to wait a minimum of four hours to get the benefits of fasted cardio.
Are there benefits?
In summary, cardio training is capable of improving circulation and the use of oxygen by the muscles, resulting in better physical conditioning and reduced fatigue. When this practice is combined with prolonged fasting, the body has low levels of glucose and glycogen, which favors fat burning, the famous state of ketosis.
Ketosis is a natural metabolic state where the body uses fat as its primary fuel, helping to decrease body fat more efficiently, improving blood chemistry, reducing inflammation, and developing greater resistance to stress.
Fasted cardio exercises, also called fasted aerobics (EFA), can still take advantage of certain hormonal changes that occur in the early hours of the day, offering numerous benefits to your body, such as:
- Strengthens the cardiorespiratory system;
- Increase the amount of hemoglobin in the blood;
- Increase the amount of mitochondria inside the cells;
- Increase physical resistance;
- Loss and maintenance of losing weight;
- Prevention of heart and respiratory diseases.
Who can do fasted cardio?
Fasted Jiu-Jitsu can be practiced according to each person’s individuality and physical fitness, according to their own pace and personal goals.
For those trying to burn fat and lose weight, fasted cardio can be effective. Just as high-performance athletes can take advantage of fasted cardio a few times a week to build mental toughness and increase their fat-burning capacity.
However, for those who are not used to skipping breakfast or staying for a long period without eating before exercising, care must be redoubled due to the risk of hypoglycemia (lack of sugar in the body).
How does metabolism work in fasted cardio activities?
The three fundamental sources of energy for the body that allow an adequate practice of physical activity are carbohydrate, protein and fat.
The function of carbohydrate is to turn into glucose to be used as a source of energy for the body. It travels through the bloodstream and is stored in the muscles and liver, forming glycogen. The latter is responsible for providing the body with the necessary energy loads for the most intense workouts.
When you perform fasted cardio, it promotes an acceleration of the burning of stored fat in the absence of glucose. Therefore, the tendency is for the metabolism to burn a higher level of fat in moderate exercise.
Training Jiu-Jitsu while fasting: main questions
How many minutes of fasted cardio?
There is no standard on the ideal amount of time to practice fasted cardio, not least because each person must follow their own pace and limitations. Typically, activities are recommended for a period of about 40 minutes. However, it is essential to have an evaluation with specialists so that strategies are created according to your profile and needs to maximize the effects.
Can you do cardio while fasting every day?
It is not advisable, the ideal is to perform them on alternate days and with professional guidance.
What to eat after cardio while fasting?
Post-workout nutrition is a factor with a great impact on the results of this activity when related to weight loss. That’s because it’s no use burning 300 calories in the kingdom, going home and eating an 800-calorie meal. So, it is essential to focus on a healthy and balanced diet, rich in natural foods and proteins to build and repair muscles.