Is it possible to exercise before bed and how will it affect sleep?

Is it possible to train muscles at night?

At least take biorhythms into account, we are dependent on nature. In the afternoon you need to study. 18 seems to be the most effective. I don’t remember exactly, but I read it somewhere. Regarding the possible harm, it’s doubtful, unless it takes you longer to fall asleep or disrupts your routine if it is. After training, it is advisable to eat 2 times, it is logical that this is the night if you exercise late in the evening.

Posted April 13, On the issue of training at night or in the evening. There is no particular harm, if you don’t rock before bed, of course. On the contrary, at night all the processes in the body take place: So even swing in the evening. For better results, I advise you to take proteins. But for each muscle individually, if the body does not want to work at night, then such training will be of no use!

Posted April 14, You need to be a member in order to leave a comment. Sign up for a new account in our community. By working out my abs in the evenings, I noticeably strengthened them in a short period of time. All in your hands! There is no need to swing day or night, everything should be in moderation.

Well, that's how it is. It doesn’t matter when muscles move. The main thing is to monitor your well-being.

Is it possible to rock before bed?

In the evening, exercise can be harmful to your body if you are tired during the day. Look at your condition. If this is your first time with us: If you pump up your muscles only in the evening, at night, can you build beautiful abs? As for advice, I will write the following: What is important is not the time at which the classes take place, but the classes themselves - their regularity and productivity. A LOT of advice on classes has already been given above.

Why does body temperature drop at night? What do guys think about girls who train and pump up the muscles of their body? I have lost weight, my belly is sagging, how can I remove the sagging belly fold? What happens to muscles when you stop pumping them? Is this Putin's last press conference? How to pump up the back and abdominal muscles of a one-year-old child?

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Have you ever heard that people grow in their sleep? This is indeed true and can be explained very well. The fact is that at night growth hormone enters the blood in maximum quantities. This hormone is distinguished by its ability not only to actively accelerate the growth of the body, but also to participate in the process of burning fat.

In general, double benefit! And if we eat a big meal at night or even just have a snack, the body’s sugar concentration increases and after this the well-known hormone insulin is released.

Pay attention!

And these two reactions, taken together, greatly inhibit the release of growth hormone. It is easy to understand that no fat burning occurs either. Exercise before bed. Since after training the body is excited and it will be difficult to fall asleep at night.

Source: https://toofik.ru/zozh/195-mozhno-li-kachat-mishtsi-na-noch.php

Training before bed with benefits: follow the rules

Regardless of the type of sports activity (simulators, yoga, gymnastics, dancing, etc.). If you want to achieve results without harm to your health, follow a few simple rules:

1. Regularity of classes Whether it will be training for half an hour every day or an hour three times a week depends on your free time and energy. The minimum frequency is 2 times a week.
2. Gradual increase in load
3. Adequate nutrition If you exhaust your body with diets in pursuit of slimness, you risk harming it. A light protein-carbohydrate dinner after class is acceptable and even necessary. If you do not replenish the expended energy, the body will perceive the condition as hunger (and therefore stress). Don't forget about your drinking regime. Drink water in unlimited small portions.

4. Rest If there is no proper rest, training will only cause harm. After intense exercise, do not try to immediately fall and fall asleep. Imagine that the heart is still working hard, accelerating the blood to contract the muscles. Calm him down by walking or taking a shower, then sleep will come much faster.

A sedentary lifestyle is the scourge of our time, the cause of the development of metabolic diseases and more. At the beginning of the last century, this problem was not so acute. The peasant came home from the field, and his shirt was standing like a stick from dried sweat. Nowadays, a little physical activity is better than no physical activity at all. Let the time of day not be a hindrance to you in this, and exercise before bedtime will only make it stronger.

Author: Yulia Tamanskaya especially for the website Matrasium.ru

Training at night: benefit or harm?

The rhythms of the big city dictate their own laws. The question of when is the best time to exercise—in the morning or in the evening—is a question that occupies many people. The reality is that for a person rushing to the office, every minute is precious, and the opportunity to study is only in the early morning or late evening.

Of course, you can try to find time to exercise in the morning, but not everyone is inspired by the thought of a morning run at seven in the morning in February. Recent fitness trends indicate that more and more people are choosing to work out in the evening.

Today, many fitness clubs, focusing on the needs of visitors, operate around the clock. Moreover, even at night there are enough people in the gym who decide to go in for sports. In addition, renting a gym at night is cheaper than during the day, so financial considerations can also play an important role for avid sports fans.

Fitness at night is also attractive for those who, tired of constant communication and flashing human faces, just want to pedal on an exercise bike alone, without thinking about how it will look.

But what do experts say about training at night? Do they really benefit the body or, on the contrary, create unnecessary additional stress after a working day? How do nighttime physical activity affect performance?

Doctors' opinion

Of course, no one has canceled the biological clock, and the benefits of night sleep are undeniable. However, it has been proven that speed and strength training, as well as endurance training, are best done in the afternoon. A similar strength training in the morning, on the contrary, will reduce the body’s performance.

Doctors have calculated that after working with heavy weights in the morning, even after 6 hours, the body’s performance will be 30% lower than usual. The same applies to long morning workouts - unfortunately, they will not add strength. And even persistent habit formation will not change the situation: heavy morning exercise will still be stressful for the body.

In the morning, leave a light load or warm-up, which will ensure the release of endorphins and, as a result, a good mood.

If you plan to work with heavy weights, barbells or dumbbells, evening training hours will come in handy.

Coaches' opinion

Professional trainers also agree with doctors. Thus, a personal trainer of the Zebra club chain says that a healthy person can, in principle, do any type of fitness at night, if he wishes.

It is important!

Of course, it is important not to overdo it: if you come to the gym after getting up very early, after a busy day at work, and try to do strength training, you will most likely overload your muscles and encounter a phenomenon called overtraining syndrome.

Remember that every person needs proper rest, regardless of what time he considers optimal to train. It is important that you get at least 8 hours of healthy sleep every day, then training will be a joy.

Otherwise, an overly intense schedule will lead to constant stress and ultimately a nervous breakdown.

Interesting: How to pump up sculpted biceps

Athletes' opinions

Each person's body is individual. Some people are pronounced early risers, for whom lights out at 10 p.m. is the norm, but for night owls, this time is ideal for group exercise at their favorite fitness club with like-minded people.

The main criterion is your own comfort and convenience. Training through force will definitely not bring any benefit, and the desire to come to class again can quickly fade away if you have to “step over yourself” every time.

Try a simple test. Listen to yourself - when you experience increased sexual desire: in the morning or in the evening. This is the time that will be ideal for your personal training. It's all about the release of the hormone testosterone, which is responsible for libido and at the same time for physical activity. In this simple way, you can develop your own training schedule that is optimal for you personally.

Happy training!

Source: https://www.sportobzor.ru/fitnes/trenirovka-nochyu-polza-ili-vred.html

Classic evening sports

Why classic? Yes, because most people still choose evening workouts. And there are many reasons for this.

1. Many people exercise in the evening because they cannot take away their precious morning sleep time. In the morning you need to get up for work, study, and spend time on the road. And in the evening after dinner there is free time, which many devote to sports.
2. Most people can't work out in the morning because it leaves them feeling groggy throughout the day. After morning training, they have to work and study, fatigue forces them to make many mistakes, the person becomes distracted, and concentration decreases. But after an evening workout, you can go to bed with pleasure and know that tense muscles continue to work and burn fat for several hours after exercise.
3. All athletes know that nutrition is closely related to sports activity. Eating in the immediate hours after a workout will put the emphasis on building muscle. And if you fast for at least 3 hours after exercise, you will notice fat burning and drying. Many girls choose evening workouts because they can go straight to bed afterward to benefit their figure. But after a morning workout you need to have breakfast, which does not entirely support the weight loss theory.
4. Evening exercise is a great way to speed up your metabolism, which slows down in the evening. This way you can “work off” the cakes and sweets you eat during the day.
5. Evening workouts also have their downsides - after intense exercise, you will not be able to fall asleep for a long time, since a huge amount of adrenaline and cartisol is released into the blood. But moderate exercise shortly before bed, on the contrary, will make your sleep deep and long.
6. If you only have time for training in the late evening, you need to give preference to less aggressive sports - swimming, yoga, bodyflex, Pilates, etc.
7. Another significant disadvantage of evening training is fatigue after a working day. If the day turns out to be nervous and difficult, you don’t even have the strength to think about training, let alone go to the gym. These are the main features, disadvantages and advantages of evening training.

Before you start practicing, you need to pay attention to the little things. Choosing a sport, a gym and a coach, choosing a time of day to play sports, choosing a partner is very important

After all, it is these little things that shape your attitude towards your studies. If everything goes well, you will fall in love with sports, as many healthy lifestyle activists love it. If something goes wrong, you will force yourself for a while, but sooner or later you will give up on this idea. Play sports, love sports, be on friendly terms with sports!

Is it possible to swing at night - Is it possible to swing at night? — 2 answers



In the Sports , the question Is it possible to exercise at night? given by the author Morfius Neo the best answer is Not advisable. Firstly.

At night, the body rests and you do not eat food, for muscle recovery and subsequent growth (hyperextension). Secondly, the body’s metabolism during sleep is slowed down, which is not favorable for the result. Thirdly, at night we do not take as much food (nutrition). .

substances) how much during the day, because by “swinging” at night, we will deplete the body.

It is better to do this in the morning after 3-4 hours after waking up.

Answer from Friend) [expert] it’s better to sway at night... Answer from Observer [guru] No... Answer from Zhenya Apple [newbie] at night, you don’t need to pump the pressure, but just the lower limb... .

Helpful advice!

and preferably with a girl =) Answer from Unknown [guru] Such exercises are possible and will be beneficial. But it’s better to at least an hour before bedtime.

Answer from Dmitry [guru] Is there any benefit or not, but dude, I can tell you for sure that I do this often)))))))) well, it’s not like it’s a salobon) ) so it’s a FUCK and a FUCK again...

It’s not a big deal =) Well, if you’re still stretching a lot during the day, you’re a little late, then there will be an effect, sometimes I just can’t sleep if I don’t get rid of all the crap on push-ups or dumbbells =)

By the way, there’s like a comment about from 10-00 to 16-00, ALL THIS is nonsense, my friend KMS says that he should study in the morning or in the evening, or you can do everything at once))))))))

Answer from Lele Pryamonosov [active]physical. It is better to engage in activity during the day, between 10-16 hours. in the evening there will be no benefit from exercises Answer from Martian [guru] yes if the swing is strong Answer from Rf-rm [master] there will be benefit, it will be difficult to sleep. You won’t get enough sleep Answer from Latin [newbie] You need to rest 3 hours before bedtime, you need to let your body calm down)) Answer from Konstantin Zelenkov [newbie] Under no circumstances should you engage in any kind of sport before going to bed. This greatly depletes the body and weakens the immune system. There will be no progress.

However, it is worth noting. If a person lives a nocturnal life, that is, sleeps during the day. Then you can swing. But you can't do it before bed. Better early in the morning.

Answer from Alexander Kondratyuk [active] To be honest, it is better to do such exercises in the evening, but certainly not before bed. This is very bad for the heart. Answer from Olya_Olya [active]Kondratyuk, don’t be smart)

Source: https://2oa.ru/mozhno-li-kachatsya-nochyu/

Training in the morning on an empty stomach: is it possible?

Early training on an empty stomach involves playing sports before breakfast, when a person runs, lifts dumbbells, etc. The effectiveness of such exercises is based on the expenditure of the body’s own resources to produce energy, in return for carbohydrates not supplied from outside. Exercising in this mode is useful for those who want to lose weight. For those who are focused on gaining weight, exercising on an empty stomach will allow you to slightly break down fat and dry out muscle tissue. The technique allows you to ultimately obtain the required muscle definition by resuming training on a full stomach.

Despite the apparent benefits, there are limitations to fasted training. It is not recommended for diabetics or people with liver problems to get involved in technology as a therapeutic measure. If training is indicated, the sports program is selected individually with the approval of the attending physician. Sports activities on an empty stomach for the listed pathologies are indicated because with an increase in muscle mass and a decrease in the percentage of body fat, the effect of insulin on cells improves, making it easier to control diseases. But in order not to faint from hunger, it is still recommended to eat 2-3 apples and drink a glass of juice 1-1.5 hours before training. But you shouldn’t eat heavily, because when exercising on a full stomach, the body will work at half capacity due to the need to waste a lot of energy not on training, but on the process of digesting food. Besides, it's harmful.

Strength training and its effects

The effect of such exercises in the early morning and on an empty stomach is purely positive, if not aggravated. With the right approach and proper selection of the program, accelerated fat breakdown and a decrease in cholesterol in the blood will occur due to the consumption of one’s own fat tissue, instead of absorbed from the outside. But if abused, the opposite effect will be achieved. Energy will be extracted from muscle tissue, since against the background of exhaustion and lack of fat deposits there is nowhere else to take it from.

When fasting and strength training are combined, somatotropin, the “elixir of youth,” begins to be intensively produced, which helps build muscles, burn fat, and strengthen bones. At the same time, physical endurance increases due to a jump in testosterone levels, which accelerates the functioning of organs and prevents the occurrence of depression, fatigue, and lethargy. Thanks to early training, the efficiency of glycogen storage in muscles increases and endorphin is produced - the hormone of happiness.

Running and walking on an empty stomach

The peculiarity of early cardio without breakfast is the acceleration of metabolism, which continues throughout the next day.

It is better to run on an empty stomach for no more than half an hour.
In addition to effectively burning fat when running or walking on an empty stomach, the positive effects are:

• acceleration of endorphin production, which improves mood;
• ensuring quick awakening with the launch of all organs and systems at the same time;
• regulation of appetite throughout the day;
• establishing a circadian regime, thanks to which it becomes possible to quickly adapt and improve physical capabilities;
• acceleration of metabolism.

The effectiveness of a cardio session is judged by the ability to burn fat after training, that is, over the next 3-4 hours. However, it is important to exercise wisely on an empty stomach. It is better to run for no more than half an hour, and during the rest of the day, avoid feeling hungry. The best option is to alternate between aerobic and anaerobic exercise.

Is it possible to exercise before bed?

Despite the fact that most of us are busy with family, work, affairs, problems, many want to take time for themselves and take care of their health. And, as a rule, sports are chosen for these purposes.

But in order to fully devote yourself to what you love and not get the opposite effect in the form of decreased physical activity, fatigue and apathy, you should choose the right time for classes.

It’s not just that many beginners begin to doubt whether it’s possible to play sports before bed.

Why shouldn't you pay attention to sports before bed?

There are several reasons for this.

Increasing physical activity signals the body not to prepare for sleep, but to begin to stay awake.

Excessive exercise before bed will affect your well-being at night and the next day.

“You can do all your tasks during the day, and postpone sports training until bedtime. That is, work out and immediately sleep like a dead person,” is what many people think. But therein lies a significant mistake.

Of course, everything can be boiled down to workload or personal daily routine, but all people have similar biological rhythms.

What do you need to know?

You should start training in the morning, after you have fully woken up and after you have had breakfast, you feel a surge of strength and a desire to go outside for a run or go to the gym.

Is it possible to exercise in the evening before bed? Yes, but only three hours before going to bed, since the physical activity of muscles and joints does not stop immediately. After training, the body goes through a stage of excitement for several hours.

And this does not fit in with sound sleep. On the contrary, as a result of substitution of concepts, the next day the body will make itself felt, experiencing an unprecedented decline in performance.

Exercising before bedtime is not beneficial; in this case, there is no question of any healthy lifestyle.

Active training should be followed by good rest so that the body naturally replenishes strength and maintains tone. So exercising before bed is bad for everyone. Our body is so cleverly designed that all that remains is to correctly interpret its signs.

Source: https://WomanAdvice.ru/mozhno-li-zanimatsya-sportom-pered-snom

Five recommended exercises before bed

Relaxing exercise can be part of your pre-bed ritual. To practice with pleasure, they develop their own complex, taking into account possible contraindications. You can take the following types of exercises as a basis (they are performed on the floor, on a mat):

1. Lie on your back, bend your knees at a right angle and bring them so as to touch your chest closely. Hands reach to the toes to feel pleasant relaxation.
2. Continuing to lie on your back, place your feet firmly on the floor; arms lie along the body. The pelvis is gradually raised above the surface, pulled as high as possible, held in this position and returned.
3. Sit in the lotus position on a small pillow. The knees diverge as wide as possible. Place your right hand on the floor, bend to the right, and take your left hand as high as possible. Then repeat on the other side.
4. Continuing to sit in the lotus position, make turns left and right. The movements are slow, as if the person wants to see an object behind.
5. Stand on the mat, slightly bend your knees and group yourself, pressing your chest to your legs as much as possible. Hands hug each other. At the same time, you should not strain your abdominal or chest muscles.

Thus, the question of whether it is possible to exercise before bed has a negative answer in the sense that intense, heavy exercise with high loads does more harm than good. A light jog or yoga helps you relax and fall asleep easily. Since each organism has its own biorhythm, you should be guided by both general rules and your own feelings.

How much sleep does a bodybuilder need | body-building

No one will dispute the importance of sleep Don't sleep at all. And when, after two days without sleep, he finally falls asleep, standing against the wall, wake him up and remind him of his words. It sounds brutal, but the reality is that a person dies faster from lack of sleep than from a lack of water.

Sleep is just as important for a bodybuilder as it is for any other athlete. An athlete spends more energy in sports, which means that the destruction of microelements and vitamins occurs faster in athletes. The same applies to the quality and duration of sleep. Thus, it is advisable for athletes to sleep for at least 10 hours on environmentally friendly mattresses with an orthopedic effect.

The anatomical surface of such a mattress perfectly restores the body and does not put stress on the body, in particular the joints, which gives them time to recover at night. Take care of your joints as joint tissue is restored extremely slowly. As for the orthopedic mattress, the Chance Prestige EMM mattress is considered a good budget option.

Need sleep? Why?

The importance of sleep

Yes, because it is in sleep that the body recovers most quickly. By slowing down metabolic processes, the body better removes toxins and removes decay products, and the balance in the overall complex of micro and macroelements is leveled.

During sleep, powerful recovery processes occur, since during the day, during the waking phase, there simply are not enough resources for them, because you need to constantly and every second supply additional oxygen to the muscles, nourish the bones with calcium, enrich the parts of the brain with blood and simply digest food, energy, which is spent on great amount.

Interesting: How to pump up abs for a skinny person

At night, all these systems and consumed resources sleep, which means it is possible to get rid of the garbage accumulated in the body during the day.

Pay attention!

It must be said that the lactic acid formed in the muscles during training is removed from them just at night and the level of cortisol, which destroys our muscles, also decreases at night.

Therefore, it is extremely important to get enough sleep. But it is equally important to have restful, deep sleep. The quality of your sleep determines how much your body will relax and the metabolic processes of your internal organs will slow down.

After all, if they do not slow down to the required level, then the recovery processes simply will not start, or will not take place at full strength.

As a result, not only will you not get enough sleep and wake up exhausted, but your body will not rid itself of toxins and they will continue their destructive effects. And speaking in the language of bodybuilding, the muscles will not recover.

Well, okay, they won’t recover, that’s not so scary, you say. If they don’t recover today, they will recover tomorrow. Tomorrow I’ll get some sleep and everything will be ok. But the big mistake lies in this line of thinking.

The fact is that muscles that are not restored at night are simply fundamentally incapable of growth; glycogen breakdown products will not allow them to increase in mass.

The night you didn't sleep well, your muscles shrank! And if you do get enough sleep the next night, your muscles will hardly reach their original state.

And a logical question arises - why then such training, if due to lack, or quality, of sleep, I cannot build muscle? Indeed, I sway and sway. But the muscles don't grow. They would grow up, but they have no time to grow, because we don’t allow them. After all, we need to have time to hang out at a disco, in a bar, or just sit in front of the TV until 4 in the morning.

Meanwhile, if you really want to build muscles, then sleep should become sacrosanct for you. Here it is necessary to reconsider and change the entire way of life.

Understand that bodybuilding is not a sport and never has been. Bodybuilding is a healthy lifestyle, a whole range of life circumstances that promote or hinder the process of building muscle mass.

So how much sleep does a bodybuilder need?

The question is ambiguous. It all depends on your personal needs. You get enough sleep in 6 hours - great, then you have an extra couple of free hours that you can spend on training.

If you can’t get 8 hours of sleep, try to go to bed earlier and thus gain the missing hours. If this is not possible, try to sleep during the day for at least an hour. An hour of lunchtime sleep replaces 3-4 hours of sleep at night.

Arnold Schwarzenegger discovered an excellent means of restoring strength and vigor - he slept for an hour and a half during the day.

It is important!

But a matter of habit also matters here. After sleeping for 8 hours and not getting enough sleep, you will decide that 8 hours of sleep is not enough for you. And the next night you will sleep for 9 hours. And again, don't get enough sleep. And when you reach 12 hours of sleep at night, you suddenly realize that this is not enough for you.

But the fact is that it takes at least 5 days to get used to changing the number of hours of sleep. And if you previously allowed yourself to sleep longer, then reducing the duration of sleep will not allow you to get enough sleep on the first night.

Therefore, you should wait at least a week to say with confidence that this number of hours is not suitable for you to get quality sleep. This applies to both increasing and decreasing hours of sleep.

By the way, if you have the opportunity to sleep longer, then you shouldn’t allow yourself to do so. The fact is that excessive sleep has no less detrimental effect on the body than not enough sleep.

You should sleep exactly as much as your body requires, and not your spoiled desires associated with banal laziness. But do you know how much energy a bodybuilder loses in his sleep? Oh, it turns out that during sleep, energy is spent on feeding the brain, muscles lose weight! Yes, yes, they are decreasing.

This is another argument to sleep exactly as much as the body needs to recover. Excess sleep has a negative effect on muscles.

Source: https://bodybuilder-at-home.ru/skolko-nuzhno-spat-bodibilderu.html

Personal experience

Despite the small amount of research, many practicing trainers talk about the effect of short morning sessions.

Jim Stopanni , a bodybuilding professional with a PhD in exercise physiology and biochemistry and the author of numerous articles and scientific papers on fitness and healthy living, notes that short fasted cardio helps his clients lose fat in the most problematic areas.

When a person has been training for a long time and has achieved good shape, but “stubborn” fat remains in small amounts on the stomach and thighs, Jim suggests looking for a way out in morning workouts. He does not provide a scientific basis for this effect, but only talks about many years of coaching experience.

Lyle MacDonald , a sports physiologist and specialist in body recomposition, supports Stopanni's point of view. He notes that such training will be especially effective for people who already have low levels of subcutaneous fat but have problem areas.

With a large volume of subcutaneous fat, blood supply to the problem area is reduced, which leads to even greater growth, since the breakdown and release of fats into the general bloodstream is limited.

The experience of our students also confirms the effectiveness of short morning workouts. In the article #Tips of Approach, we have already described options for working with them: everything we have achieved at the cost of our own experience.

In 15 minutes of morning training (in which the intense part is only 5 - 10 minutes), you will receive energy from glycogen residues in the muscles and liver and partly from fat.

This doesn't mean you need to make your morning routine endlessly difficult. Take a break. Leave only the joint warm-up, which helps to “wake up” the joints, and return to intense morning workouts after a couple of months, changing the exercises. Then they will be effective again for a while. You can learn more about how to balance between periods of intense training and rest in the article “Periodization of the training process.”

Even if you don’t have a goal to lose weight or “pump up,” morning exercises should not be ignored. Remember the benefits of joint warm-up or so-called morning hygienic exercises, which we were told about back in kindergarten.

In the morning, the body and brain are slightly slowed down, this is normal, because during sleep the processes of inhibition of the nervous system predominate in the body.

Gymnastic exercises increase the rate of heart contractions, therefore, increase the flow of oxygen to organs and systems after long sleep, increase the depth of breathing, slightly speed up the metabolism, and increase the tone of the nervous system (the reaction to various stimuli returns to normal, “lethargy” goes away).

The positive effect of morning exercises also extends to the gastrointestinal tract. Blood actively flows to the abdominal area, a kind of massage of the internal organs occurs due to tension in the anterior abdominal wall.

In addition, this is an additional portion of endorphins in the morning. Therefore, if your goal is to improve your body’s health, then joint exercises and a few simple exercises for 5 to 10 minutes will be enough.

A quick way to improve your performance

Exercise, especially intense exercise that targets multiple muscle groups at once (compound movements like deadlifts and squats), causes a big spike in testosterone, which is why it makes sense to combine exercise and fasting.

Many studies have shown that exercising in a fasted state is an amazing way to build muscle mass and increase insulin sensitivity.

and not only because of clear hormonal reactions, but also because the body absorbs food more efficiently after exercise.

In short, exercising on an empty stomach is guaranteed to help protein, fats, and carbohydrates get into their proper places in the body (with minimal storage of them as fat). Fasted training has been shown to be especially important for fat loss, and people who train in a fasted state have also been found to burn fat progressively better at higher intensity levels (possibly due to increased levels of fat-oxidizing enzymes).

Not interested in building muscles like a bodybuilder? There are also potential benefits for endurance athletes, as fasted training can increase the efficiency of muscle glycogen utilization (by about three times). This means that with an empty stomach, the body makes better use of its energy reserves. Sometimes a “fasted workout” can improve the quality of a “fed workout” (or run) later on. In a nutshell:

As the body adapts to being without food, it becomes more productive with "fuel in the tank."

Some studies have also shown that "fasted training" can significantly improve endurance in athletes by increasing VO2 Max , which measures a person's ability to take in and use oxygen during exercise and is a fairly accurate way of determining someone's physical condition.

It's time to debunk old myths about food and exercise

Okay, this may not be the final answer. Different people will need to train under different conditions for best results, and the decision of whether someone should eat before training, what time of day to "work out" or what diet to follow will largely depend on what works best. works for a specific person. However, old myths will have to be dealt with.

Contrary to popular belief, research shows that eating frequently throughout the day will not speed up your metabolism, skipping meals will not make you fatter, and working out on an empty stomach will not negate the benefits of exercise. In fact, skipping a meal or two, also known as intermittent fasting (IF) or intermittent fasting (IF), may even be beneficial.

Theory about the benefits of training on an empty stomach

The basis of the theory was the discovery of the so-called “thrifty genes”, the task of which was to ensure the survival of our ancestors, hunter-gatherers, during prolonged periods of famine through the effective regulation and expenditure of energy. It was the “thrifty” genotype that allowed our ancestors to fully perform vital high-intensity interval training, such as escaping from a tiger or driving a mammoth, even when the pre-workout complex had ended for a couple of days in the cave.

Surprisingly, at the genetic level, we remain the same as we were 10,000 years ago, while our environment has undergone dramatic changes.1