Morning fasting exercise is a way for many women to increase metabolism and burn fat, because our body fat can be used as an energy source more quickly during this time.
5 Morning Fasting Exercises for Women:
1. Light aerobic exercise (low-intensity continuous training): walking, brisk walking, light jogging
This type of exercise is relatively mild and does not over-use energy, but it is effective in promoting fat burning, suitable for a fasting state in the morning, and can increase basal metabolic rate.
2. Yoga: Hatha Yoga, Vinyasa Yoga, Sun Salutation
Yoga can gently wake up the body, improve muscle flexibility and promote blood circulation, while reducing stress and relaxation, morning fasting exercises can better allow the body to stretch and breathe deeply, and promote digestive health.
3. High-intensity interval training (HIIT): such as squat jumps, jump rope, burpees
HIIT is one of the most fat-burning exercises, it is highly effective at burning a large number of calories in a short period of time, and can activate the "afterburn effect", which means that the body is still burning fat for several hours after the exercise ends. Ideal for women with limited morning time.
4. Skipping rope: air skipping rope, intermittent skipping rope
Jumping rope is a full-body exercise that increases heart rate and strengthens the muscles in the legs, core, and arms, making it an extremely effective fat-burning exercise.
5. Brisk walking or jogging: Brisk walking or jogging for more than 30 minutes
It's a low-risk, high-efficiency cardio workout that burns fat on an empty stomach and is suitable for women who don't want to do too intense exercise in the morning.
The most fat-burning exercises:
Without a doubt, high-intensity interval training (HIIT) is definitely the most fat-burning exercise out there, and multiple high-intensity bursts in a short period of time can increase your heart rate and burn a lot of fat! Coupled with the afterburn effect, the body will continue to burn calories even after exercise, especially suitable for women who want to lose fat and slim down quickly.
Precautions for exercise on an empty stomach in the morning:
01. Time control: The time of fasting exercise should not be too long, and it is generally recommended to control it within 30-45 minutes to avoid excessive fatigue or hypoglycemia.
02. Hydrate: Drink a glass of water before exercising on an empty stomach to avoid discomfort caused by dehydration during exercise.
03. Intensity adjustment: When exercising on an empty stomach, the exercise intensity should be appropriately reduced according to the physical condition, and if you feel dizzy, fatigue or rapid heartbeat, you should immediately stop exercising and replenish energy.
04. Eat a healthy diet: Nutrients, especially protein and carbohydrates, should be replenished as soon as possible after exercise to help restore energy and support muscle recovery.
05. Avoid high-intensity exercise: If you are a beginner exercising on an empty stomach, it is recommended to avoid high-intensity exercise, start with low-intensity aerobic exercise, and gradually adapt.