Is it harmful to exercise on an empty stomach?

There is no denying that exercising before breakfast is very effective in reducing fat, especially when combined with a diet. However, that is only one side of the problem. This way of exercising is not suitable for everyone.

One of the common reasons why many people choose to exercise on an empty stomach is because they believe that their body will prioritize using stored fat for energy instead of blood glucose. In fact, this is true, according to the health website Livestrong (USA).

Jogging lightly in the morning is a good way to reduce body fat.

PHOTO: AI

A study published in the British Journal of Nutrition found that doing endurance exercises such as walking, jogging, and cycling before breakfast helps increase fat burning compared to exercising after eating. The mechanism is that when there is no energy source from food, the body must rely on excess fat and glycogen reserves.

However, this effect depends on the intensity and duration of the exercise. Light to moderate exercise such as brisk walking or light jogging is often suitable to take advantage of this fat-burning benefit.

Exercising on an empty stomach can cause low blood sugar.

Although exercising on an empty stomach helps burn fat better, it also comes with the risk of hypoglycemia, especially for people with a history of diabetes or low blood pressure. Symptoms of this condition include dizziness, fatigue, lightheadedness, and even fainting if you exercise at high intensity on an empty stomach. In addition, exercising with low blood sugar levels will reduce both strength and endurance, thereby negatively affecting the results of your workout.

Another important issue is that exercising on an empty stomach can increase the risk of muscle catabolism. This is because the body not only uses fat but also metabolizes protein from muscle for energy. This results in muscle growth being difficult or shrinking.

Therefore, people who exercise to gain muscle, lose fat or athletes should limit the situation of exercising before breakfast. Eating a light meal before exercise can help protect muscle mass and improve exercise efficiency.

Beginners or those who want to lose weight gently can exercise on an empty stomach with light exercises such as walking or yoga. This method helps maximize fat burning ability. Meanwhile, people with underlying diseases such as diabetes or low blood pressure should eat a light meal before exercising to avoid hypoglycemia, causing dizziness and fatigue.

On the other hand, people who train to gain muscle or do high-intensity training need to eat a light snack before exercising to avoid muscle catabolism and optimize recovery. The general rule is to avoid starting your workout on an empty stomach, no matter what time of day it is, according to Livestrong .

Source: https://thanhnien.vn/tap-the-duc-khi-chua-an-gi-co-gay-hai-khong-185250802113330555.htm