Is fasting aerobic weight loss more effective

Fasting aerobic exercise may have slightly better weight loss effects than postprandial exercise, but it is not suitable for everyone. Fasting aerobic exercise may increase the proportion of fat supply, but there is a risk of hypoglycemia, which needs to be selected based on individual tolerance. When aerobic exercise is performed on an empty stomach, the glycogen reserve in the body is lower, and the body will activate the fat breakdown energy supply mechanism faster. Directly engaging in low-intensity aerobic activities such as brisk walking and jogging after waking up in the morning may improve fat burning efficiency. This method is suitable for healthy individuals to break through the weight loss plateau period in the short term. It is recommended to control the exercise duration within 30 minutes and prioritize soothing exercises that maintain a heart rate of around 60% of the maximum heart rate. After exercise, it is necessary to supplement protein and carbohydrates in a timely manner to avoid muscle loss.

Some people are prone to dizziness, fatigue and other hypoglycemic reactions caused by fasting exercise, which should be avoided for patients with diabetes, patients with gastrointestinal diseases and pregnant women. High intensity interval training, strength training, and other types of exercise that require glycogen supply are also not suitable for fasting. Long term fasting exercise may stimulate cortisol secretion, which in turn affects metabolic balance. If there are underlying diseases or obvious discomfort after exercise, exercise should be changed to 1-2 hours after meals, and low glycemic index foods such as whole wheat bread and bananas can be chosen as pre exercise meals.

It is recommended to adjust the timing of exercise according to one's own feelings, prioritizing the safety and sustainability of exercise. Combining strength training with a high protein diet can reduce muscle loss, and attention should be paid to replenishing water and electrolytes before and after exercise. If symptoms of hypoglycemia such as palpitations and hand tremors occur, exercise should be stopped immediately. Chronic disease patients should develop exercise plans under the guidance of a doctor. The weight loss effect depends more on the long-term calorie deficit rather than the choice of a single exercise period.