Maximising your workout safely while intermittent fasting | 3 min read

How to exercise Safely while intermittent fasting

Intermittent fasting has gained popularity for its potential health benefits, including weight loss, improved metabolic health, and increased longevity. When combined with exercise, intermittent fasting can amplify these benefits, but it’s essential to approach workouts cautiously to ensure safety and effectiveness. Let’s explore how you can exercise safely while intermittent fasting and maximise your fitness routine.

Understanding intermittent fasting and exercise

Intermittent fasting involves cycling between eating and fasting, typically ranging from 16 to 8 hours of eating within 24 hours. During fasting, the body relies on stored energy, such as glycogen and fat, for fuel. When you exercise while fasting, your body may prioritise fat burning, making it an attractive option for those looking to lose weight or improve body composition.

However, exercising on an empty stomach can pose challenges, mainly if you’re not accustomed to it. Without readily available glucose from food, your body may experience decreased energy levels and potential muscle fatigue. Therefore, choosing the right workouts and fueling your body appropriately to exercise safely and effectively while intermittent fasting is crucial.

Effective workouts for intermittent fasting

 When planning your workouts during fasting periods, focus on activities that are sustainable and compatible with your energy levels.

Here are some effective workout options to consider:

1. Low- to moderate-intensity cardiovascular exercise

Brisk walking, cycling, or swimming can be beneficial during fasting periods. These exercises are low to moderate in intensity, making them more accessible for the body to sustain without immediate energy from food. Aim for 30-60 minutes of cardiovascular exercise to enhance fat burning and improve cardiovascular health.

2. Strength training with lighter loads

Strength training while intermittent fasting can help preserve muscle mass and boost metabolism. However, opt for lighter loads and higher repetitions to minimise fatigue risk and maintain proper form. Focus on compound exercises such as squats, lunges, and push-ups to target multiple muscle groups effectively.

3. Yoga or Pilates

Practicing yoga or Pilates can be an excellent way to improve flexibility, strength, and mental well-being while fasting. These low-impact exercises promote mindfulness and body awareness while helping you build lean muscle and improve posture. Incorporate gentle flows or stretching routines to complement your fasting schedule.

4. Interval training

High-intensity interval training (HIIT) can maximise calorie burn and metabolic rate during fasting. Short bursts of intense exercise and brief recovery periods challenge your body and promote fat loss. However, proceed cautiously and listen to your body’s cues to avoid overexertion.

To ensure a safe and successful workout experience while intermittent fasting, consider the following tips:

• Stay hydrated: Drink plenty of water before, during, and after workouts to prevent dehydration and support bodily functions.
• Listen to your body: Listen to how you feel during exercise and adjust intensity or duration as needed. Stop if you experience dizziness, lightheadedness, or excessive fatigue.
• Time your meals wisely: Plan your meals and workouts strategically to optimise energy levels and nutrient intake. To support recovery, consider consuming a balanced meal or snack containing protein and carbohydrates shortly after exercising.
• Monitor progress: Track your workouts, energy levels, and overall well-being to gauge how your body responds to intermittent fasting and exercise. Adjust your approach as necessary to achieve your fitness goals safely.

Combining intermittent fasting with appropriate exercise strategies can enhance your health and fitness journey while promoting sustainable habits for long-term success. Prioritise safety, listen to your body and consult with a healthcare professional if you have any concerns about exercising while fasting. With the right approach, you can achieve your fitness goals while reaping the benefits of intermittent fasting.

If you are unsure, find and consult an Intercare doctor near you or consult with a doctor online for proper guidance.