What are the precautions for exercising on an empty stomach in the morning

When exercising on an empty stomach in the morning, it is important to control exercise intensity, replenish fluids in a timely manner, avoid the risk of hypoglycemia, pay attention to body signals, and plan exercise duration reasonably. Exercise on an empty stomach may accelerate fat burning, but there are also certain health risks that need to be scientifically arranged according to individual physical fitness.

1. Control intensity

When fasting, glycogen reserves in the body are low. It is recommended to choose low-intensity aerobic exercise such as brisk walking, jogging, or yoga. Avoid high-intensity interval training or heavy weight training to prevent muscle breakdown for energy supply. First time participants can start with a 10 minute low-intensity warm-up, gradually adapt, and then extend their exercise time.

2. Prioritize hydration

After waking up in the morning, the human body is in a mild dehydration state, and it is necessary to drink 200-300 milliliters of warm water before exercise. Add a small amount of water every 15 minutes during exercise, preferably using electrolyte water at room temperature. Avoid drinking large amounts of water at once to increase gastrointestinal burden, and complete hydration within 30 minutes after exercise.

III. Prevention of hypoglycemia

Patients with diabetes or people with hypoglycemia should avoid fasting exercise, and can eat a small amount of bananas, whole wheat bread and other foods with low glycemic index. Stop exercising immediately when experiencing symptoms of low blood sugar such as dizziness and hand tremors, and supplement with sugary foods. It is recommended to carry candy or glucose tablets with you for emergency use.

4. Pay attention to physical sensation

If discomfort such as palpitations and nausea occurs during exercise, stop immediately. Those with significant fluctuations in morning blood pressure should monitor their morning peak blood pressure, and hypertensive patients should avoid vigorous morning exercise. If there is persistent fatigue or muscle soreness after exercise, the fasting exercise frequency should be adjusted.

V. Duration Control

Fasting aerobic exercise is recommended to be controlled within 30-45 minutes, as exceeding 1 hour may cause an increase in cortisol levels. Exercise on an empty stomach no more than 3 times a week and alternate with postprandial exercise. Eat a breakfast containing protein and carbohydrates within 30 minutes after exercise.

Exercise on an empty stomach in the morning should be done according to one's personal health status, and simple joint activities and dynamic stretching can be performed before exercise. Long term fasting exercisers are recommended to regularly check their blood sugar and lipid levels. Middle aged and elderly people should consult on a reasonable combination of post exercise nutritional intake, ensure the supplementation of high-quality protein and complex carbohydrates, and avoid overeating after exercise. Develop the habit of recording exercise heart rate and body reactions, and adjust exercise plans in a timely manner.