Difference between revisions of "Exercise During a Fast"
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#*Your doctor's major concern will likely be whether or not your heart is healthy enough for exercise while fasting. | #*Your doctor's major concern will likely be whether or not your heart is healthy enough for exercise while fasting. | ||
#*Nutritionist’s recommend not going below 1,200 calories a day when dieting/fasting, especially if you are active. | #*Nutritionist’s recommend not going below 1,200 calories a day when dieting/fasting, especially if you are active. | ||
| − | #Opt for a less vigorous workout. A low-intensity exercise may be more beneficial if you're fasting. This may help ensure that your body doesn't use protein for fuel.<ref>http://www.cnn.com/2014/12/30/health/dailyburn-exercise-empty/</ref> | + | #Opt for a less vigorous workout. A low-intensity exercise may be more beneficial if you're fasting. This may help ensure that your body doesn't use protein for fuel.<ref name="rf1">http://www.cnn.com/2014/12/30/health/dailyburn-exercise-empty/</ref> |
| − | #*During a fast, your body relies on stored energy in the form of glycogen (your body's storage form of glucose). If you haven't eaten in awhile, you may be running low on glycogen which will force your body to use protein as fuel.<ref | + | #*During a fast, your body relies on stored energy in the form of glycogen (your body's storage form of glucose). If you haven't eaten in awhile, you may be running low on glycogen which will force your body to use protein as fuel.<ref name="rf1" /> |
#*Choose exercises like walking instead of running. Moderate walking is a low-intensity way to stimulate your heart rate. | #*Choose exercises like walking instead of running. Moderate walking is a low-intensity way to stimulate your heart rate. | ||
#*Do light yoga or Tai Chi. Slow, deliberate movements not only balance and stimulate the body, these ancient practices have been known to calm and clear the mind. | #*Do light yoga or Tai Chi. Slow, deliberate movements not only balance and stimulate the body, these ancient practices have been known to calm and clear the mind. | ||
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#*If at any point, even during low-intensity physical activity, you feel lightheaded or dizzy, discontinue the exercise immediately. You may need to drink water and eat a small meal to help you feel better. | #*If at any point, even during low-intensity physical activity, you feel lightheaded or dizzy, discontinue the exercise immediately. You may need to drink water and eat a small meal to help you feel better. | ||
#Include higher intensity exercises after eating. If you're following an intermittent fasting program or a fasting diet for weight loss, you can still include more vigorous intensity exercise. | #Include higher intensity exercises after eating. If you're following an intermittent fasting program or a fasting diet for weight loss, you can still include more vigorous intensity exercise. | ||
| − | #*Ramping up in the intensity or frequency of your exercise program is possible, but it's best to to do this on the days you've eaten.<ref | + | #*Ramping up in the intensity or frequency of your exercise program is possible, but it's best to to do this on the days you've eaten.<ref name="rf1" /> |
| − | #*After meals or snacks your body has had the chance to replace its primary fuel of glycogen. You'll also have a more steady supply of glucose in your body from your recently eaten meals or snacks.<ref | + | #*After meals or snacks your body has had the chance to replace its primary fuel of glycogen. You'll also have a more steady supply of glucose in your body from your recently eaten meals or snacks.<ref name="rf1" /> |
| − | #*Some experts recommend only doing your higher intensity workouts immediately after meals to help ensure you have enough fuel (carbohydrates) to last you throughout your workout.<ref | + | #*Some experts recommend only doing your higher intensity workouts immediately after meals to help ensure you have enough fuel (carbohydrates) to last you throughout your workout.<ref name="rf1" /> |
===Managing Healthy Fasting=== | ===Managing Healthy Fasting=== | ||
| − | #Eat protein on non-fasting days. If you're following an alternating fasting plan or are trying to lose weight by fasting, it's recommended to eat a higher amount of protein on your non-fasting days.<ref | + | #Eat protein on non-fasting days. If you're following an alternating fasting plan or are trying to lose weight by fasting, it's recommended to eat a higher amount of protein on your non-fasting days.<ref name="rf1" /> |
| − | #*Higher amounts of protein is especially important if you're attempting to build muscle mass. Health experts recommend consuming multiple small, high protein meals every three to four hours.<ref | + | #*Higher amounts of protein is especially important if you're attempting to build muscle mass. Health experts recommend consuming multiple small, high protein meals every three to four hours.<ref name="rf1" /> |
#*According to the Institute of Medicine, the recommended daily intake of protein should be 46 grams and 56 grams for men and women, respectively. Try and boost your protein intake to the max. | #*According to the Institute of Medicine, the recommended daily intake of protein should be 46 grams and 56 grams for men and women, respectively. Try and boost your protein intake to the max. | ||
| − | #*Consuming about 3 – 4 ounces of lean protein will provide you with about 20 – 25 grams of protein.<ref>www.choosemyplate.gov/protein-foods</ref> | + | #*Consuming about 3 – 4 ounces of lean protein will provide you with about 20 – 25 grams of protein.<ref name="rf2">www.choosemyplate.gov/protein-foods</ref> |
#Drink water. Unless your fast includes abstaining from water, it's essential to avoid dehydration when exercising. | #Drink water. Unless your fast includes abstaining from water, it's essential to avoid dehydration when exercising. | ||
| − | #*Adequate hydration is important for your body's normal, daily functioning. Generally, most health professionals will recommend you consume anywhere from eight to 13 8-oz glasses (2 to 3 liters) of water daily.<ref>http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256</ref> | + | #*Adequate hydration is important for your body's normal, daily functioning. Generally, most health professionals will recommend you consume anywhere from eight to 13 8-oz glasses (2 to 3 liters) of water daily.<ref name="rf3">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256</ref> |
#*Most fasts will allow you to have water (even fasts for medical exams or tests). Make sure to ask or review your fasting plan to see what you can and cannot have as far as hydrating fluids. | #*Most fasts will allow you to have water (even fasts for medical exams or tests). Make sure to ask or review your fasting plan to see what you can and cannot have as far as hydrating fluids. | ||
#Have a realistic exercise plan. You may want to run instead of walk, or think you can handle heavy weight-lifting, but fasting changes the limits of what your body can normally do. | #Have a realistic exercise plan. You may want to run instead of walk, or think you can handle heavy weight-lifting, but fasting changes the limits of what your body can normally do. | ||
