AEJ, also known as fasted aerobics, is a training method in which the person performs low-intensity exercises on an empty stomach shortly after waking up, causing the body to use fat reserves to generate energy, since during fasting glucose reserves were depleted.
This type of training is still being studied and is widely discussed among professionals, as it can lead to an imbalance in the body, such as discomfort or hypoglycemia, without necessarily resulting in weight loss. Furthermore, it can even lead to the breakdown of proteins and, consequently, loss of muscle mass.
Therefore, some people choose to take some type of supplementation, such as BCAA, which is a supplement made up of amino acids capable of preventing muscle loss, but this can break the fast.
How to make
Fasting aerobic exercise should be done first thing in the morning, fasting for 12 to 14 hours, without consuming supplements, such as BCAA, and should be low in intensity, with a walk of approximately 45 minutes being recommended.
It is important to drink water before, during and after exercise and avoid doing it every day or for a prolonged period, as aerobic exercise on an empty stomach loses its effectiveness in the long term.
Main advantages and disadvantages
The main advantages and disadvantages of fasted aerobic training (AEJ) are:
1. Advantages of fasting aerobics
The main advantages of fasting aerobic training are:
- Weight loss, as there is an increase in caloric expenditure;
- Reduces insulin resistance, increasing the body’s sensitivity to insulin;
- Helps control blood sugar levels;
- Increase in muscle mass, as growth hormone (GH) production is stimulated;
- Increases fat burning, as the body starts to use fat as its first source of energy.
It is important to highlight that not everyone will have the same benefits from fasting training and, therefore, it is ideal for it to be recommended by a physical education professional so that strategies can be created to enhance the effects of AEJ.
To obtain satisfactory results, the type of diet, hypoglycemic tendencies, cardiovascular conditions and physical conditioning must be taken into account.
2. Disadvantages of fasting aerobics
Fasting aerobic training also has disadvantages, such as:
- Decreased exercise performance;
- Imbalance in the body, increasing the risk of developing diseases;
- Nausea, fainting, dizziness and hypoglycemia;
- Loss of muscle mass due to increased protein breakdown, in the case of fasting exercises with high intensity;
- Increased cortisol levels, which can prevent fat burning and promote fat storage in the body.
Furthermore, when AEJ is practiced every day, the method ends up becoming inefficient in the long term, as the body can be taken to an energy-saving state, which can reduce energy expenditure during exercise and promote imbalance in the body.
Does fasting aerobic training help you lose weight?
If training is carried out at low intensity, on alternate days and with professional physical education guidance, fasting aerobics will help you lose weight.
Fasting aerobic exercise is based on the fact that when fasting, the body uses all of its glucose stores to maintain the body’s functions, making it easier for the body to use fat stores to generate energy for physical activity first thing in the morning. .
However, this type of training is more effective in those people who have a low-calorie diet, are already physically fit and whose body is naturally able to use fat as a primary energy source.
Furthermore, in order to actually lose weight with exercise on an empty stomach, it is important to drink water before and during exercise and perform low-intensity activity, such as walking, for example, for a period of approximately 40 minutes.
If the exercise performed while fasting is of a very high intensity, such as interval running or HIIT, there may be loss of muscle mass, dizziness, fainting or nausea.
Watch our nutritionist’s explanations about aerobic exercise on an empty stomach in the following video:
How to improve results
To improve the results of fasted aerobic training, it is recommended:
- Have the support of a physical education professional;
- Do the training on alternate days;
- Start training for around 10 to 15 minutes and gradually increase the time;
- Do a maximum of 30 to 40 minutes of low-intensity exercise per workout;
- Combine resistance exercises, such as weight training, with aerobics on an empty stomach, to avoid the loss of muscle mass and increase lean mass.
In addition, you should eat about 20 to 30 minutes after training, including proteins and carbohydrates, such as toast with egg, yogurt with oats or white rice with chicken, for example.
Who shouldn’t do
Fasting aerobics should not be done by pregnant women or people who have low blood sugar levels or high blood pressure.
What is the best way to lose weight?
It is already scientifically proven that weight loss is directly related to a balanced diet, duration and intensity of exercise.
Fasting aerobic exercise, despite having the potential to increase the use of fat to generate energy, is more associated with the loss of muscle mass, rather than weight loss, as many people end up doing this type of exercise without adequate guidance. See which are the best exercises to lose weight.
