What should be noted when 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, monitor body reactions, choose appropriate exercise types, and avoid the risk of hypoglycemia.

1. Control exercise intensity

When the body's glycogen reserves are low on an empty stomach, it is recommended to choose low-intensity aerobic exercise such as brisk walking, jogging, or yoga, and avoid high-intensity interval training or strength training. Controlling exercise duration within 30 minutes and maintaining a heart rate of around 60% of maximum heart rate can reduce the risk of muscle breakdown and dizziness. If palpitations or fatigue occur, stop immediately.

2. Supplement Water

After the evaporation of water at night, the human body is in a mild dehydration state when waking up in the morning. Drink 200ml of warm water 15 minutes before exercising, and replenish a small amount of water every 20 minutes during exercise. Avoid drinking a large amount of water at once to increase the burden on the gastrointestinal tract. The water temperature should be at room temperature, and a small amount of lemon slices can be added to regulate electrolytes.

3. Monitor physical reactions

When exercising on an empty stomach, special attention should be paid to symptoms of low blood sugar such as dizziness, cold sweat, and hand tremors. Patients with diabetes or those with abnormal metabolism should avoid fasting exercise. Ordinary people can take candy with them for emergency. They need to eat carbohydrate breakfast such as oatmeal Congee, whole wheat bread, etc. within 30 minutes after exercise.

4. Choose the type of exercise.

Prioritize sports that require lower blood sugar levels, such as Tai Chi, Pilates, and other soothing exercises that are more suitable than intense ball sports. Winter morning exercises require sufficient warm-up for at least 10 minutes to avoid cardiovascular stress reactions caused by cold air stimulation. Hypertensive patients should monitor their morning blood pressure before deciding whether to exercise.

5. Avoid the risk of hypoglycemia

Before exercise, consume small amounts of easily digestible foods such as bananas and nuts to provide basic energy. Long term fasting exercisers should regularly check their blood sugar and ketone levels to prevent metabolic disorders. Timely supplement protein and carbohydrates after exercise, and recommend foods such as eggs and Greek yogurt to help repair muscle tissue.

Exercise on an empty stomach in the morning should be adjusted according to personal constitution. It is recommended for middle-aged, elderly or chronic disease patients to consult about temperature management before and after exercise, and to prevent heatstroke in summer and catching a cold in winter. Maintaining a regular schedule and balanced diet is the foundation of safe exercise. If you continue to experience post exercise fatigue or palpitations, seek medical attention to investigate potential metabolic disorders. Reasonable use of morning exercise can improve metabolic efficiency, but it requires physical tolerance as a prerequisite.