Trainer reveals the advantages and disadvantages of running, walking or cycling without eating anything
or AEJ (fasting aerobics) it is a type of training that consists of carrying out aerobic activities, such as walking, running or cycling, on an empty stomach. That is, it is usually performed in the morning, immediately after waking up. But what is the purpose of realizing a stimulus of this type? Can anyone do? Will it help you lose weight faster? Or could you feel some discomfort and even lose muscle mass?
For the sports coach and adviser, Leandro Gemello, most of these problems are relative and depend on numerous circumstances, such as the condition and goals of the individual. “When a student asks me about aerobics, he usually wants to know – as he will have to invest time and energy – which aerobics will give the most results. The answer is not that simple,” he explains.
AEJ goal (fasting aerobics)
The AEJ, however, tends to be a great alternative to aerobic exercise for people who have a few free minutes early in the morning and want to burn body fat. However, since this activity tends to be done with moderate intensity – after all, the individual is not yet nourished – his caloric expenditure is unlikely to be very high.
“Fasting aerobics for weight loss is a good strategy if you have another very heavy physical activity to develop physical abilities. Obviously the energy expenditure generated by low intensity aerobics is lower. Caloric expenditure that, at the end of the day, generates greater loss of body fat.Not only for this expense, but also for the improvement of physical condition in general and insulin sensitivity.
That is, AEJ is a good alternative for losing weight, as long as it is combined with another, more intense activity. It could be weight training, for example.
Can anyone do?
But, before running or walking on an empty stomach, it’s important to know if your body is prepared for this activity. It is necessary that the metabolism and hormonal balance of the body are in full working order, so that the stimulus can be absorbed without causing fainting and more serious health problems.
In addition, it is worth remembering that the activity must be done at low or moderate intensity. But what’s light for an athlete probably won’t be for the average person. And the same is true when comparing advanced, intermediate and beginner. Therefore, it is essential to consult a physical education professional before starting fasting aerobics. He will be able to evaluate your condition and interpret if this choice will really bring good results for your goals.
Does AEJ Help You Lose Weight Faster?
Fasting aerobics is an activity aimed primarily at weight loss. However, it won’t necessarily help you burn fat faster. As Coach Twin explained, doing an activity with the body fed will allow you to increase the intensity of the exercise and, consequently, to burn more calories. Therefore, it is more efficient than the AEJ.
However, if early morning is the only time of day you can do aerobic activity, the AEJ will be welcome. And if you do another activity during the day, like weight training, for example, the results are likely to be better.
Does it interfere with hypertrophy?
Now, if your goal is to gain muscle mass, AEJ is unlikely to be the best choice. But that doesn’t mean it hinders hypertrophy or increases muscle catabolism. If your diet and strength training are properly aligned, this won’t happen.
The big question is that aerobic exercises for those who are only in the hypertrophy phase usually serve to improve the physical conditioning and stamina of the body. Which goes against the goals of doing an activity while fasting.
“If he [aluno] he replies that the goal is to increase cardiorespiratory fitness, aerobic fasting would be a waste of time. Because it is an aerobics that consists in doing at low intensity, which, automatically, does not generate chronic functional adaptations of physical exercise “, explains Twin, referring to the increase in vo2 max and the improvement of the cardiovascular system that an aerobic activity can supply .
“Fasting aerobics is a low-intensity exercise that aims to generate energy expenditure without putting in too much intensity, which can be extremely welcome for an athlete. [de força] who is training very hard with very low carbs. He has to reserve his energies for bodybuilding, as this is his main focus, “concludes the coach.
Source: Terra
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