If you re looking to lose weight or improve your fitness levels you may have heard about fasted cardio This is a type of exercise where you perform cardiovascular workouts on an empty stomach While some people swear by its benefits others are concerned about the potential side effects such as increased cortisol levels In this article we ll explore the relationship between fasted cardio and cortisol and whether it s something you should be worried about .
If you're looking to lose weight or improve your fitness levels, you may have heard about fasted cardio. This is a type of exercise where you perform cardiovascular workouts on an empty stomach. While some people swear by its benefits, others are concerned about the potential side effects, such as increased cortisol levels. In this article, we'll explore the relationship between fasted cardio and cortisol, and whether it's something you should be worried about.
What is Fasted Cardio?
Fasted cardio is a type of exercise that involves performing cardiovascular workouts in a fasted state. This means that you don't eat anything before your workout, and instead, rely on your body's stored energy (glycogen) to fuel your workout. Some people believe that fasted cardio can help you burn more fat, as your body is more likely to use stored fat for energy when it doesn't have any carbohydrates to burn.
What is Cortisol?
Cortisol is a hormone that is produced by the adrenal glands in response to stress. It is often referred to as the "stress hormone" because it helps the body respond to stressful situations, such as physical exertion or emotional stress. Cortisol is also involved in regulating blood sugar levels, blood pressure, and the immune system.
Does Fasted Cardio Increase Cortisol?
There is some evidence to suggest that fasted cardio may increase cortisol levels. When you exercise in a fasted state, your body is already under stress due to the lack of food. This can cause an increase in cortisol levels, as your body tries to mobilize energy from its stored stores. Additionally, intense exercise can also cause an increase in cortisol levels, regardless of whether you're in a fasted state or not.
What are the Potential Side Effects of Increased Cortisol Levels?
While cortisol is an important hormone that is necessary for the body's stress response, chronically elevated cortisol levels can have negative effects on your health. Some potential side effects of increased cortisol levels include:
- Weight gain
- Muscle loss
- High blood pressure
- Weakened immune system
- Increased risk of heart disease
How to Minimize the Effects of Cortisol During Fasted Cardio
If you're concerned about the potential effects of increased cortisol levels during fasted cardio, there are a few things you can do to minimize its effects:
- Start with low-intensity exercise: Instead of jumping straight into high-intensity cardio, start with low-intensity exercise, such as walking or light jogging. This can help minimize the stress response and reduce cortisol levels.
- Don't exercise for too long: Keep your workouts short (around 30 minutes) to avoid prolonged stress on the body.
- Stay hydrated: Dehydration can increase cortisol levels, so make sure to drink plenty of water before and during your workout.
- Refuel after your workout: Eat a balanced meal after your workout to help replenish your glycogen stores and reduce cortisol levels.
Pros and Cons of Fasted Cardio
Like any type of exercise, fasted cardio has its pros and cons. Some potential benefits of fasted cardio include:
- Increased fat burning
- Improved insulin sensitivity
- Improved cardiovascular health
However, there are also some potential downsides, such as:
- Increased risk of muscle loss
- Increased risk of injury
- Increased cortisol levels
Conclusion
In conclusion, fasted cardio may increase cortisol levels, but this doesn't necessarily mean it's something you should avoid. If you're looking to try fasted cardio, start with low-intensity exercise and keep your workouts short. Remember to stay hydrated and refuel after your workout to minimize the effects of cortisol. As with any type of exercise, it's important to listen to your body and make adjustments as needed.
FAQs
Q: Is fasted cardio safe?
A: Fasted cardio can be safe if done properly. Make sure to start with low-intensity exercise and keep your workouts short.
Q: Will fasted cardio help me lose weight?
A: Fasted cardio may help you lose weight, as your body is more likely to use stored fat for energy. However, it's important to pair exercise with a balanced diet for optimal weight loss.
Q: How often should I do fasted cardio?
A: This depends on your fitness goals and individual needs. It's best to consult with a healthcare professional or certified personal trainer to determine the best exercise plan for you.
