What are the effects of fasted cardio?

Introduction

Fasted cardio, or performing cardiovascular exercise on an empty stomach, is a popular practice among fitness enthusiasts. The effects of fasted cardio on various health parameters, including cardiometabolic health, exercise performance, and hormonal responses, have been the subject of numerous studies. This synthesis aims to present the key insights from recent research on the effects of fasted cardio.

Key Insights

Cardiometabolic Health Improvements:
- Intermittent fasting (IF) improves cardiometabolic risk factors, including reductions in fat mass, oxidative stress, inflammatory cytokines, and improved endothelial function .
- IF regimens can lead to significant weight loss and reductions in blood pressure, insulin resistance, and oxidative stress .
Hormonal and Metabolic Responses:
- Fasting before exercise can lead to lower heart rates and respiratory quotients during exercise, indicating a shift towards fat utilization for energy .
- Fasting increases plasma norepinephrine and IL-6 concentrations, which may contribute to maintaining energy homeostasis.
Exercise Performance:
- Fasting generally has a detrimental effect on endurance performance in humans, although some studies in rats suggest a potential ergogenic effect due to glycogen-sparing mechanisms .
- Despite reduced endurance performance, fasted individuals can maintain blood glucose homeostasis during exercise .
Gut Microbiota and Metabolic Health:
- IF significantly alters gut microbiota composition, increasing the production of short-chain fatty acids and decreasing circulating lipopolysaccharides, which are associated with improved cardiovascular risk factors.
Adipose Tissue Dynamics:
- Modified alternate-day fasting (ADF) alters adipose tissue physiology, increasing subcutaneous fat and decreasing visceral fat, which may protect against coronary heart disease.

Conclusion

Fasted cardio has several potential benefits, particularly in improving cardiometabolic health and altering metabolic responses. However, its effects on exercise performance are mixed, with some evidence suggesting a detrimental impact on endurance. The practice also influences hormonal responses and gut microbiota composition, contributing to overall health improvements. While fasted cardio can be beneficial for weight loss and cardiometabolic health, its impact on exercise performance may vary among individuals.

What are the effects of fasted cardio?

Summary

Introduction

Key Insights

Conclusion

Sources and full results

Chronic intermittent fasting improves the survival following large myocardial ischemia by activation of BDNF/VEGF/PI3K signaling pathway.

Chronic intermittent fasting improves long-term survival after chronic heart failure by activating the BDNF/VEGF/PI3K signaling pathway and reducing apoptosis.

Intermittent Fasting Improves Cardiometabolic Risk Factors and Alters Gut Microbiota in Metabolic Syndrome Patients.

Intermittent fasting improves cardiometabolic risk factors and alters gut microbiota, leading to a reduction in cardiovascular risk factors in metabolic syndrome patients.

Effect of moderate incremental exercise, performed in fed and fasted state on cardio-respiratory variables and leptin and ghrelin concentrations in young healthy men.

Overnight fasting significantly lowers heart rate, respiratory quotient, and plasma lactate concentration during moderate incremental exercise, but does not significantly affect leptin or ghrelin concentrations.

Effects of Fasting on Endurance Exercise

Fasting negatively impacts endurance performance in humans, but some studies found no difference, suggesting the intensity of exercise and potential placebo effect.

Modified alternate-day fasting and cardioprotection: relation to adipose tissue dynamics and dietary fat intake.

Modified alternate-day fasting alters adipose tissue physiology, potentially protecting against coronary heart disease, even with high-fat diets.

The Effects of Intermittent Fasting and Continuous Energy Restriction with Exercise on Cardiometabolic Biomarkers, Dietary Compliance, and Perceived Hunger and Mood: Secondary Outcomes of a Randomised, Controlled Trial

Intermittent fasting and continuous energy restriction combined with resistance exercise improve blood lipids, with greater reductions observed in the IFT group, and both diets are well-tolerated in the short-term.

The effects of fasting on metabolism and performance

Fasting has small metabolic effects and may impact physical and cognitive function, but its effects on exercise performance are generally small and may not affect performance in challenging sporting events.

Cardiometabolic Benefits of Intermittent Fasting.

Intermittent fasting is a safe diet therapy that can produce significant weight loss and improve cardiometabolic health in individuals with obesity.

Effects of Intermittent Fasting on Cardiometabolic Health: An Energy Metabolism Perspective

Intermittent fasting improves body composition, ectopic fat, and cardiometabolic risk factors, but its additional benefits compared to continuous daily caloric restriction remain unclear.

Exercise endurance and fuel utilization: a reevaluation of the effects of fasting.

Fasting during exercise in rats leads to decreased carbohydrates and increased beta-oxidation, but endurance capacity remains similar to that of fed animals.

Try another search