Fasted training is an increasingly popular practice among those looking for fast and effective results when it comes to weight loss. However, this practice also raises many doubts and controversies regarding the benefits and risks involved in this type of training.
In this article, we’ll better understand what fasting training is, what its benefits and risks are, and everything you need to know to adopt or not adopt the practice in your training routine.
What is fasting training?
Fasting training consists of performing physical activities without eating before exercise. This means that the body uses fat as the main source of energy to ensure activity is carried out, since blood sugar levels are low.
The types of activities that can be performed on an empty stomach are varied, from light activities such as morning walks to more intense exercises such as weight training and running.
What are the benefits of speed training?
There are many benefits attributed to fasting training, the main ones being improved body fat burning rate, increased insulin sensitivity and increased growth hormone production.
The rate of fat burning is higher in fast workouts due to the lower amount of glucose available to the body. The body begins to use the fat stored in the fat cells to produce energy that aids in weight loss.
Insulin sensitivity is also affected by training in a fasted state, as insulin is less efficient in individuals with obesity or the metabolic syndrome. By reducing carbohydrate consumption before training, insulin sensitivity is improved, which helps control blood glucose and reduce the risk of type 2 diabetes.
Growth hormone is one of the most important hormones for the growth and maintenance of muscle tissue, as well as for cell renewal and repair. Prolonged fasting increases growth hormone production, which is especially beneficial for those who exercise to gain muscle mass.
What are the risks of fasting training?
Despite the benefits mentioned, fasting training also has some risks and is a contraindication for certain groups of people. Major disadvantages include symptoms of hypoglycemia, decreased physical performance, increased risk of injury, muscle wasting, and health problems.
One of the most common problems is hypoglycemia, which occurs when blood sugar levels are low. Symptoms are dizziness, fatigue, nervousness, and weakness, which can compromise training and affect one’s long-term health.
Loss of muscle mass is also a risk for those who train while fasting, as the body turns to muscle protein as an energy source. This fact occurs due to the lack of glucose, which is the body’s preferred source of energy. As a result, weight training can have a negative effect on muscle growth and muscle recovery after exercise.
In addition, speed training can harm physical performance, resulting in less productive training and reduced motor skill development. A lack of energy can also increase the risk of injury, as the body may not have the ability to carry out movements properly.
Finally, individuals with metabolic diseases such as diabetes, hypoglycemia, thyroid disorders, eating disorders, and heart disease should avoid training in a fasted state due to the higher risk of health complications.
How to train fasting safely?
Before starting training while fasting, it is important to consult a health professional to assess the individual’s physical condition and recommend an appropriate diet. It is recommended to perform fasting training with light and continuous activities, avoiding high-intensity activities such as high-intensity interval training.
Also, it is important to keep in mind that fasting training is not the only way to lose weight. It is possible to adopt other nutritional strategies, such as a balanced and healthy diet and regular training, to achieve goals in a more sustainable and healthy way.
Speed training can be an option for those looking to lose weight and improve insulin sensitivity. However, it is important to keep in mind that this practice can pose health risks and that other dietary strategies can also be adopted to achieve the same goals.
Before starting training while fasting, it is important to consult a health professional to assess the individual’s physical condition and advise on the appropriate diet and training program for his needs.
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