Should You Work Out if You’re Fasting?
Everyday Health discusses risks and tips for exercising while fasting for dietary or religious reasons and includes guidance from Matthew Accetta, MS, ACSM-CEP, CSCS*D, CSPS, exercise physiologist at HSS.
Accetta explained that using the rating of perceived exertion (RPE) scale can help gauge the intensity of a workout.
He recommended aiming for an effort level of 4 (somewhat heavy) or lower while fasting. “Activities such as walking, cycling, swimming, yoga, and Pilates are all great options.”
Accetta said it’s okay to work out in both heat and cold while fasting, “but precautions should be taken to ensure safety.” He advised fueling the body properly before starting the fast and limiting the intensity of a workout.
Accetta noted it’s important to eat a well-balanced diet once the fast is over.
He continued, “Your daily food intake should include complete proteins such as meat, eggs, and milk, or quinoa, chia seeds, and soy if you follow a plant-based diet, along with fruits, vegetables, and carbohydrates. Carbs should make up about 40 to 60 percent of your overall calorie intake, protein should account for 20 to 30 percent, and healthy fats (such as avocado, fatty fish, nuts) the remaining 10 to 15 percent.”
Keeping hydrated is also important, Accetta underscored. “The darker the color of your urine, the more dehydrated you are.” He added that a minimum of eight glasses of water is recommended.
Read the full article at Everydayhealth.com.