5 Benefits of Exercising on an Empty Stomach, Interested in Trying?
Diligent exercise is one way to maintain physical and spiritual health. Everyone must try to exercise as well as possible to get optimal benefits. However, there is one thing that makes many people often confused about which one is better, exercise on an empty or filled stomach?
In fact, both exercise on an empty or filled stomach has benefits for the body. If you choose to exercise on an empty stomach, here are some of the benefits that you will get.
1. Increase fat burning
Exercise on an empty stomach has a good effect on burning fat. In this situation, the body uses more fat as energy because of low carbohydrate stores. The result is higher fat burning or oxidation.
In a small study in the journal EBioMedicine conducted on 10 male participants, it was found that exercise increased fat oxidation for 24 hours when exercise was done before breakfast.
The same scientists got similar results in a small study reported in the journal PLoS One, with nine female participants. According to researchers, this is due to the body’s response to low carbohydrate levels.
2. Controlling energy intake
For those of you who want to lose weight, exercise on an empty stomach can help control energy intake. In a small study reported in the Journal of Nutrition and Metabolism, it was found that 12 male participants who ran on an empty stomach used less energy for 24 hours.
Another small study in the journal The Journal of Nutrition conducted on 12 male participants found that exercise on an empty stomach can reduce energy intake for 24 hours.
The scientists attributed the findings to the liver, which also stores glycogen. The body makes use of the liver’s glycogen stores when blood and muscle glycogen levels are depleted. According to the researchers, this affects energy intake through the liver-brain nerve network.
3. Increase aerobic endurance
There is evidence that exercise on an empty stomach can increase aerobic endurance.
In a small study in the journal Original Paper, exercise on an empty stomach was associated with maximum oxygen uptake during higher levels of intense physical activity. It is a parameter of aerobic strength and overall fitness.
4. Better digestion during exercise
When exercising for a long time, some people may experience digestive problems, such as stomach cramps, nausea, vomiting, and diarrhea. This problem is usually experienced by athletes who run long distances or train for long periods of time.
Reporting from the Healthline page, for individuals who are prone to digestive problems caused by exercise, running on an empty stomach may be the ideal choice.
5. Control blood sugar better
When exercising on an empty stomach, the body will burn stored fat and carbohydrates as energy, so the rate of fat loss is higher.
According to a study published in The Journal of Clinical Endocrinology & Metabolism, exercise before breakfast burns significantly more fat and helps better control blood sugar.
In a 6-week study involving men who were overweight or obese, it was found that those who exercised before breakfast burned twice as much fat as those who exercised after breakfast, also had lower insulin levels.
Basically, exercising on an empty or filled stomach has its advantages and disadvantages. If you choose to exercise without eating first, you should choose moderate intensity exercise and stop immediately if you feel weak. And most importantly, consult your doctor first to find out which option is best for your condition.