If you have been trying to lose weight or are familiar with dieting plans, you just have come across intermittent fasting. By no means a new concept, the popularity of intermittent fasting has increased over the past few years as people look for more ways to maintain a certain weight.
In addition to intermittent fasting, people also take to exercise and workout routines to keep their bodies in shape and maintain fitness. While it can be challenging, the results of exercises can be quite rewarding.
One thing people often wonder is the kind of exercises they can pair with intermittent fasting. This is because of how daunting fasting can be, and it is not always advisable to work out when you are not eating properly. But intermittent fasting is special, and there are some exercises you can do with it, should you choose.
In today’s post, we will be looking at some of the best exercises to pair with intermittent fasting. But first, let us understand what intermittent fasting is.
What Is Intermittent Fasting?
Intermittent fasting is a meal plan that involves skipping meals during certain periods. One can choose to fast for a day or two in a week or to fast for certain hours in a day. The most popular kind of intermittent fasting, which many people are taking to these days, is 16:8. This means that they only have 8 hours to eat in a day while they fast for the remaining 16 hours.
What makes the 16:8 concept so good is that many people do it without actively practicing intermittent fasting, making it easy to adopt. The 16 hours of fasting include the night when you are supposed to be asleep, as well as skipping breakfast, which many people do.
This then leads to the next question.
Can you workout while doing intermittent fasting?
The answer to that depends on a few of things. Ideally, your body uses energy while you workout, and this energy is supplied by the food you eat.
So eating well is very important to have ensured a good workout. But this does not mean you have to eat every time. If you are doing the 16:8 concept, you can make the most of your 8 hours by eating properly.
Eat the right foods that will supply your body with energy for a long time, even when you have not eaten for some hours.
So, before you think about working out while intermittent fasting, ensure you are eating the right thing.
The second thing to keep in mind is the kind of exercise you can do. Even when you have a good diet, you have to keep in mind that there’s a limit to what you can do.
You do not want something that would use up all your energy and have you feeling weak hours before you break your fast. High-intensity workouts like weight lifting or exercises that involve using any equipment should be avoided.
What are the best exercises to do while intermittent fasting?
1. Skipping
Skipping is a very simple exercise with lots of benefits, and all you need for it is a skipping rope.
If you are trying to lose weight, skipping can help you burn calories without actively getting you sore. Just be careful not to do more than you can manage.
If you are just starting out, aim for 100 skips, then work your way up.
To make things easier, you can buy a skipping rope that has a counter so you can keep track of how many skips you do, even when you lose count.
2. Jogging
This is an exercise that is perfect for starting or ending your day, as it is best done when the sun is not up, which would help you conserve energy.
When jogging, you have to keep things steady. You should also be able to jog a distance that you are comfortable with.
Jogging is recommended because it allows your food to digest properly, especially when done in the evening, just after your fast starts. It is also good for burning fat.
3. Push-ups
Push-ups are another great exercise you can do while intermittent fasting. But keep in mind that you do not have to do too much as it can use up quite an amount of energy.
If you are used to push-ups, you can try to do half of what you are used to. If you are just starting out, you can keep things light by going slowly at first, aiming for 10 reps in a session.
4. Walking
Walking is a great low-intensity exercise to do while intermittent fasting.
Regular brisk walking offers many health benefits, such as weight management and boosting your mood. Walking can also prevent or manage conditions including heart disease, high blood pressure, and type 2 diabetes.
It is a simple exercise you can do when you have not eaten in hours.
5. Cycling
Whether indoors or outdoors, cycling is undoubtedly one of the best exercises to do while intermittent fasting.
It is a non-weight-bearing, low-impact, and easy workout that you engage in without stressing your joints.
You can use a stationary bike or a bicycle to workout. Alternatively, using a elliptical machine is also a good workout.
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