[ad_1]
Alex Rodriguez and Jennifer Lopez love to torture, apparently. First, they gave up sugar and carbohydrates for 10 days. Then the couple engaged in a 10-day training challenge. Now, A-Lo shared his latest health adventures in a story on Instagram: fasting cardio.
"Another nice day in New York, about to go do some fasting cardio," said Rodriguez, according to People. "It means cardio before breakfast. This is from our coach, Dodd. Have a good day everyone!
Uh, fasting cardio?
The term actually gained popularity in 1999 (which is, coincidentally, the last time A-Rod or J-Lo was popular), when his former competitive bodybuilder, Bill Phillips, published his book, "Body for lifeHere's what you need to know about the term resurfaced:
What is a fasting cardio?
As the name suggests, the technique involves performing 20 minutes of intense aerobic activity after a night of fasting. According to Phillips, this type of workout was more effective at burning fat than for an entire hour of cardio-post-breakfast, according to an article in Journal of Strength and Conditioning. The idea is that exercise on an empty stomach will burn stored fat rather than the carbohydrates of a morning bagel, for example.
Does fasting cardio burn more fat?
Perhaps, says Dr. Ankit Shah, MD, director of cardiology of sport and performance at MedStar Health Hospitals.
"Theoretically, when you exercise on an empty stomach, your body preferentially burns fat to give you energy because your carbohydrate and insulin levels are low when you are fasting." , did he declare. Men's health. "It can help reduce your body fat percentage."
However, Shah says the fasting cardio routine is not a good long-term strategy. Indeed, your body will eventually burn fewer calories since it will attempt to preserve some of your stored fat.
Your body is constantly changing the amount of fat you use in energy, says Brad Schoenfeld, Ph.D., C.S.C.S., F.N.S.C.A., Assistant Professor in the Department of Exercise Science at Lehman College.
"Burning fat should be considered over the course of the day – not hourly – to get a meaningful perspective on its impact on body composition," he wrote. Strength and conditioning. "Generally, if you burn more carbs during a workout, you inevitably burn more fat in the post exercise period, and vice versa."
Fasting cardio research? Mixed. Scientists have found that fasting people could burn more fat, according to a study published in 2016, but other research has shown no difference between fasting and fasting cardio states.
Is fasting cardio safe?
Bypassing your morning cereal bowl before going to the gym will probably not hurt the average person. That said, fasting cardio is not totally risk free. People may feel dizzy, dizzy or too weak to complete their training, says Shah. Moreover, this could be counter-intuitive for your general physique.
"An unintended consequence of a fasting cardio can result in a loss of muscle mass because the body can also turn to burning proteins to produce energy," he says.
People with health problems, such as diabetes, should always consult their doctor before attempting this type of routine.
What is the surest way to practice fasting cardio?
If you are determined to emulate A-Rod, it is important to try this technique in the safest way possible. John P. Higgins, MD, a sports cardiologist at UTHealth's McGovern Medical School in Houston, Texas, recommends not starting an unusual workout while fasting. It means eating before trying your first spin class. Higgins also recommends staying hydrated and training with a friend to make sure help is available if you get sick.
What should you eat after a fasting cardio?
According to Higgins, studies in favor of fasting cardio suggest that it works as long as your breakfast does not contain more calories than normal.
"To have [a] breakfast smaller than usual or you will not get as many benefits, "he says.
He advises following the recommendations of the International Society of Sports Medicine recommending eating 0.14 to 0.23 grams of protein per pound of bodyweight after a workout.
"It's about 34 grams of protein for a 180-pound man," says Higgins.
The bottom line on fasting cardio:
There is a small chance that you can burn a little more fat (up to five percent) by trying fasting cardio, says Higgins. But this is not a proven strategy, and could be unsustainable for many. Instead, Shah advises something less radical for weight loss: reduce unnecessary waste and move more.
"For most people, I recommend you do not consume more soda, biscuit or bag of chips and follow a well-balanced diet with a balanced caloric restriction," he says. "This should be associated with increasing the number of aerobics drills to achieve lasting results in terms of fitness, weight loss and cardiovascular health."
And maybe you do not do everything A-Rod does?
[ad_2]
Source link