You may be familiar with intermittent fasting and how it can help you maintain the metabolic state of ketosis, but there is an increasing buzz around a different type of fasting. Fasted cardio is a technique that takes weight loss and fitness goals up a notch but like with anything, it may (or may not) be right for you. The exercise strategy of working out before breaking your overnight fast was formerly commonplace only in the world of competitive athletes, but now it’s growing in popularity even for the average gym-goer, jogger, or Yogi. When fasting is paired with the ketogenic diet, it may expedite your health and wellness results.
What Is Fasted Cardio?
Simply put, fasted cardio means you’re getting cardiovascular exercise before you have your first meal of the day. While the semantics can be misleading, any type of workout routine (not just running or spinning) where your heart rate is elevated can be considered as fasted cardio—this includes most forms of exercise.
It’s recommended to do your fasted exercise right when you wake up, after having fasted overnight, between seven and 12 hours. A fasted state can take between three and six hours to occur after your last meal–the rate at which it occurs depends on the amount of food consumed.
After several hours, your body has processed all food, insulin levels are low, and you have depleted your glycogen stores so you will use fat for energy, which, as you know, is quintessentially keto.
In this fasted state, your workout routine probably should not exceed an hour in duration. Be sure to consistently hydrate with water and then replenish with food upon completion, even before you hit the shower!