Fasting aerobic exercise, also known as AEJ, is a training method used by many people for the purpose of slimming faster. This exercise should be done at low intensity and is usually fasted shortly after waking up. The AEJ has as principle to make the body use the fat reserves to generate energy, since during fasting the glucose reserves have been exhausted.
This type of training is still under study and is much discussed among professionals, as it can lead to an imbalance in the body, such as discomfort or hypoglycemia, without necessarily being emaciated. Even protein breakdown and therefore, loss of muscle mass can happen. To address this issue, some people choose to take some form of supplementation, such as BCAA, which is a supplement made up of amino acids capable of preventing muscle loss, but this may disregard fasting. Learn how to take the BCAA supplement.
How to make
Fasting aerobic exercise should be done early in the morning without supplement intake, such as BCAAs, and should be low in intensity, and a walk of about 45 minutes is recommended. It is important to drink water before, during and after exercise and avoid doing it every day or for an extended period, as the AEJ loses its long-term efficiency.
Advantages and disadvantages of the AEJ
The AEJ must take into account several issues in order to be advantageous for the person. In order to have satisfactory results, one should take into account the type of feeding, hypoglycemic tendencies, cardiovascular conditions and physical conditioning.
Some advantages of AEJ are:
- Food is processed faster because there is decreased production and increased sensitivity of the body to insulin;
- Increased muscle mass, as there is a stimulus in the production of growth hormone, GH;
- Increase in caloric expenditure;
- Loss of fat, because the body starts to use fat as the first source of energy.
Although it has several advantages, it is important to avoid performing aerobic fasting every day because it is a poorly efficient method in the long run, since the body can be brought to a state of energy saving, where there is a decrease in expenditure during exercise. Thus, some disadvantages of AEJ are:
- Demotivation during aerobic exercises;
- Decreased performance in the year;
- Imbalance in the body;
- Increased chance of developing diseases;
- Numbness;
- Fainting spells;
- Dizziness;
- Hypoglycemia - See what are the symptoms of hypoglycemia and what to do;
- Loss of muscle mass due to increased protein breakage, in the case of exercises performed in fasting with high intensity.
In order for the fasting aerobic exercise to have benefits, it is necessary to be indicated and accompanied by a professional because it depends a lot on the characteristics of the person.
Does fast aerobic training thin?
If the training is performed with low intensity, every other day and with professional guidance, yes. The AEJ is based on the fact that in fasting the body uses all of the glucose stock to maintain the body's functions so it is easier for the body to use the fat stores to generate energy for physical activity in the morning.
However, this type of workout is most effective in people who have a low calorie diet, already have physical conditioning, and the body naturally can already use fat as a source of primary energy. In addition, in order to actually lose weight with fasting exercise, it is important to drink water before and during exercise and perform low intensity activity, such as walking for example for a period of about 40 minutes.
If the fasting exercise has a very high intensity, such as interval races or HIIT, there may be loss of muscle mass and dizziness, fainting or feeling sick. Learn more about HIIT.
What is the best way to lose weight?
It has already been scientifically proven that weight loss is directly related to the balanced diet, duration and intensity of the exercises.
Fasting aerobic exercise, despite having the potential to increase the use of fat to generate energy, is more associated with the loss of muscle mass, than in fact to weight loss, since many people end up doing this type of exercise without proper guidance. Here are the best exercises to lose weight and how to eat healthy.
