Getting up early in the morning and walking outside is a very good program, but this program should be done in moderation. Middle-aged and older people who are in relatively good physical condition and have no underlying medical conditions can start by walking or jogging!

It's better to drink a glass of warm water before you exercise.

Is it good to wake up in the morning and go exercise on an empty stomach? Good! It mainly depends on how you exercise, such as cycling, swimming, playing tai chi, walking and other moderate intensity exercises. The time is within an hour, there is a slight sweat, but do not feel obviously tired, this kind of exercise feel good, why? Drink a cup of water in the morning after exercise, first clean the stomach and intestinal waste debris, water and then through the colon absorption into the kidneys about fifteen minutes or so due to the movement of the metabolism began to flourish, the blood circulation accelerated, the water and then through the cells of the five organs and six bowels of the harmful substances removed partly through the skin sweating out of the body, and then partly into the kidneys from the urinary discharge. In addition, people seldom found, fasting exercise with hunger but did not appear hypoglycemic reaction, which is more conducive to the function of the pancreas another called (hyperglycemic glands) its role is when the blood sugar level drops when it plays from the human body cells to extract the fat into energy to maintain blood sugar levels. Especially for moderate and mild diabetics, exercise in this way activates the "insulin gland" and "hyperglycemic gland" functions of the pancreatic cells to achieve natural health.

It's not good to wake up in the morning and exercise on an empty stomach.

Can not exercise exercise on an empty stomach, more or less to eat some food and then go out, exercise on an empty stomach also has a negative impact on the body, the morning air is colder, the lungs stimulation, first do the warm-up, every day adhere to the exercise, be regular, the human body is adapted to their own habits of indignation, it is very important for physical health.

Exercise on an empty stomach, easy to affect, low blood sugar and other diseases, adverse reactions to the body, and so on.

I hope the above personal opinion helps you.

Doing exercise on an empty stomach in the morning is not good, this time the stomach and intestines are very weak, it is easy to cause harm to the body, you can drink wai warm water and then do exercise.

Exercise ensures physical vitality, strengthens the body and increases cardiorespiratory fitness, making young people more fit and older people's hearts stronger. For people with chronic diseases such as hypertension and coronary heart disease, it can lower blood pressure and improve the heart's compliance.

Dietary guidelines for Chinese residents specifically mentioned exercise, recommended daily exercise at least half an hour, but China's nationals exercise half an hour a day, less than 40% of the five days a week, so the exercise habit is still to be strengthened.

Exercise time many people in the morning after exercise, this time period can be said to be most people preferred exercise time, because the early time is relatively generous, some middle-aged and elderly people may get up at 5:00 a.m. or more, exercise more than 1 hour to return home just to his wife and children to cook, so that the time schedule is very suitable.

However, for people with diabetes, exercise after meals is still recommended. Diabetic friends who use hypoglycemic drugs are at risk of hypoglycemia when exercising on an empty stomach. And it is recommended that this group of people carry sugary foods with them when exercising to prevent the possibility of hypoglycemia due to high activity levels.

Commuters, it is recommended to get up earlier some, but for young office workers, and have high blood sugar, time is tight, the workplace is far away, it is difficult to be able to get up early to exercise, I'm afraid that the work can not get up, counting on an empty stomach or exercise after breakfast is not possible.In this case you can exercise in the gap after work, to the pantry to pour a cup of water to move activities, sitting in a chair to do calisthenics, call the phone on tiptoe against the wall for 20 minutes, these are exercise.

As long as you want to exercise, anytime, anywhere, to make exercise a habit, according to their actual situation to choose the right time and exercise.

I'm Dr. Sun. Follow Dr. Sun on Sugar for continued quality health knowledge!

"A day's work lies in the morning." With the pursuit of healthy living, many people who love to exercise choose to utilize the morning time to exercise. But there are many people who do not eat breakfast in the morning exercise. So the question is, is it good to go to exercise in the morning on an empty stomach? What effect will it have on the body?

Here, the author divides exercise into intensity exercise and light exercise.

Let's start by analyzing the case of intensity exercise on an empty stomach in the morning.

First, we can learn about the changes in blood glucose when exercising on an empty stomach.

When fasting, the body's blood sugar concentration is low. When exercising, insulin secretion increases and blood sugar begins to rise. And when prolonged exercise is carried out, the blood glucose concentration will then drop again and the blood glucose concentration will be even lower. When the blood glucose concentration is too low during continuous exercise, it is easy to produce symptoms of low blood glucose, such as dizziness, weakness, the brain feels fatigue, and even cold sweats and pallor. In more serious cases, delirium and coma may occur. Therefore, when fasting, avoid prolonged high-intensity exercise.

Some studies have shown that fasting intensity exercise is not suitable for patients with diabetes and hypertension. Morning people's blood viscosity is high, the risk of thrombosis increases accordingly, is the peak of heart attack, early morning fasting exercise is very easy to induce hypoglycemia, and even hypoglycemic coma.

Second, the body's free fatty acid content increases during fasting intensity exercise.

When exercising on an empty stomach, in order to ensure that the body's energy supply is adequate, the body breaks down excess fat, thus providing more energy. The breakdown of fat is accompanied by the synthesis of free fatty acids. During fasting intensity exercise, the free fatty acids that are continuously produced are too late to be esterified and thus accumulate in the body. Although fatty acids are the main source of energy for human myocardial activity, if the content is too high, acidosis will occur again. Free fatty acids are at a high level for a long time, which is easy to lead to insulin resistance, and long-term exercise in such an environment will cause cardiac arrhythmia and even lead to sudden death [1]. Therefore, do not exercise in the morning on an empty stomach with too much intensity.

Moreover, fasting intensity exercise is prone to sports injuries.

Fasting state, the human body's sensitivity, flexibility, etc. is relatively poor, if the high-intensity exercise is easy to injury. At the same time, the stomach and intestines are in a state of fasting for a long time, but still need to follow the body with the movement, easy to cause gastroenteritis, appendicitis and other diseases.

What about for light exercise?

The answer is yes. With light exercise, such as a short walk, blood glucose will only rise a little and will not go too low. A researcher[2] selected 60 cases of type 2 diabetes patients as the study object, all the included objects are morning fasting exercise (the way of exercise is walking, the patient will walk at a speed of 60 ~ 90 steps / min, to maintain no mood swings, nervous tension. If hunger, dizziness, panic and other symptoms appeared during the morning fasting exercise, the exercise should be stopped), and the blood glucose levels before and after the exercise were compared and analyzed. The average blood glucose level of patients with type 2 diabetes mellitus after morning fasting exercise was significantly higher than that before exercise. However, no patient experienced hypoglycemia. Therefore, low-intensity exercise does not have much effect on human health.

In fact, morning is not the best time to exercise. The morning is the time of the day when the concentration of carbon dioxide is the highest. Early in the morning after a night of relaxation of the human body function is not fully awake, if the exercise is not done before the warm-up exercise is easy to injury. The afternoon 3 ~ 5 o'clock this time period air quality is the best in a day, the air oxygen concentration is high, the index of respirable particulate matter is also lower. At this time that is not fasting, not full stomach, after exercise will not affect the eating and rest, so that the afternoon is the best time to exercise.

To summarize, I do not recommend that we do high-intensity exercise on an empty stomach in the morning. If you want to do high-intensity exercise in the morning, you can choose to add a small amount of food in moderation 30 to 60 minutes before the exercise, and try to choose easy-to-digest foods, such as dairy products, cereals, fruits, beverages and so on. Do a good warm-up exercise, and then high-intensity exercise.

Author: Zhao Lichao Zhong Feifeng

Fasting exercise is indeed conducive to fat loss, this is because the fasting body glycogen reserves are less, the exercise consumes a lot of glycogen, when glycogen concentration is low, can only consume fat hydrolysis to produce calories to replenish energy. But it is not recommended to exercise on an empty stomach, because fat loss is temporary, you may be counterproductive.

After burning fat after a fasting workout, the body's metabolic mechanism will be adjusted, and when you eat after exercise, your body will tell you to take in more food for more energy, so what you eat turns into far more fat than what you consume, and you gain weight instead.

But if you eat and then exercise can also suppress the appetite. Some surveys have shown that those who exercise on a full stomach have a weaker appetite than those who exercise on an empty stomach after exercise. Weight loss is to open the legs, control the mouth, although you open the legs, but your mouth can not control the invisible will eat more.

There is also a special case where if fasted exercise depletes all glycogen reserves, the body will obtain energy by breaking down muscle protein, which will make muscle production more difficult, and once skeletal muscle is reduced, body fat percentage will in turn increase. Still no weight loss.

In this case, it seems that it's better to eat first and then exercise scientifically. ButDo not exercise immediately after eatingBecause blood is concentrated in the stomach to participate in digestion after eating, immediate exercise can lead to indigestion and symptoms such as upset stomach. It is recommended to exercise after half an hour, preferably one hour, after eating.

Thanks for the invite!

Let's start by discussing the suitability of exercising on an empty stomach for healthy people:

Wei Wei believes that: healthy people exercise on an empty stomach is perfectly fine!

First of all, let me say their own feelings: Wei Wei before the night is half an hour of cycling plus half an hour stretching, yoga and dumbbells mixed with doing, that is, want to local shaping and alleviate the shoulder and back pain caused by sedentary during the day, but so there is a problem that is often caused by difficult to sleep, because the aerobic exercise half an hour is often a little bit not yet finished, the body is very energetic on the stop, and often go to bed when the excitement is still in the energy, leading to sleep difficulties. So Wei Wei decided to get up half an hour early in the morning for cycling training, cycling training at night to reduce the time and intensity, so that after the movement of full of energy can be substituted into the work, not only feel clear-headed and very efficient, compared to the speed of the previous state of work to enter a lot faster, it is really a lot of benefits to Wei Wei!

And in science there are also studies found that empty aerobic abdominal exercise can improve the rate of fat burning, more conducive to fat loss, and will not cause damage to the body. Although Wei Wei half an hour of aerobic and will not have a very significant fat loss effect, but only from the point of view of the state of mind, the morning exercise is still very much advocated, and office workers in the morning time is very valuable, I'm afraid that after the meal training time is not enough to use, the choice of fasting training is excellent!

Next, Wei Wei then talk about some extreme cases, this part of the people are not suitable for fasting sports, but also very easy to cause physical damage, theAlthough there are multiple influences on this damage, such as probability issues, exercise methods, and one's own fitness levelBut Wei Wei before the hospital clinical work, so that I will always come into contact with these extreme situations and unfortunate events, so in order to be safe, we must understand some of the people who are not suitable or not recommended to exercise on an empty stomach, after all, safety first!

Middle-aged and older people who suddenly start exercising:Most of these peopleNo previous exercise habits and older ageThe reason why they started to exercise is because as they grow older, long-term lifestyle irrationality leads to a variety of chronic diseases of the elderly to find the door, and occasionally a physical examination or admission to the hospital found a number of problems: three highs, atherosclerosis, organ function decline, etc., the doctor said that if not controlled will lead to a variety of adverse outcomes, and they were told that the best way to prevent and control the best way is to improve the diet and increase exercise. So these uncles and aunts began a "crazy movement", perhaps some of the bottom of the good did not cause too much trouble to the body, but the body is not too bad.However, some of them may suffer from muscle strain, joint injury, fall, bone fracture, hypoglycemic coma or even worse, so exercise should be done gradually, preferably under the guidance of a professional, and with adequate preparation before exercise.

In addition there arePeople with high blood pressure and abnormal cardiopulmonary functionDo not engage in strenuous exercise either, and especially not outdoors on cold mornings!

existentPeople with abnormal blood glucose regulation or diabetes, also to not recommend exercise on an empty stomach: because once there is a problem with blood glucose regulation, exercise can cause a decrease in blood glucose, and the damage of hypoglycemia is very scary and difficult to predict, so try to avoid it!

ratherVery lean, very low muscle mass (especially women)Do not choose to exercise on an empty stomach, especially long aerobic exercise (jogging, swimming, cycling, etc.), because they do not have enough glycogen in the muscle and low fat, but also easy to cause hypoglycemia, which is very dangerous if there is dizziness and coma! It is recommended to exercise two hours after a meal or start muscle building training first and consult a fitness trainer.

I hope my answer is helpful to you! Welcome to Nutritional Wei Wei Tao~!

This depends on the individual's physical fitness and the amount of exercise, I guess. In my case, if the exercise time in the morning is within 1 hour and the intensity of the exercise is not too high, I usually just drink a glass of water and start warming up, finish the exercise, wash up and then eat breakfast; if the exercise time in that morning is more than 2 hours and the intensity of the exercise is high, I will eat breakfast earlier and start exercising after breakfast is over for at least 40 minutes;

On the same issue, everyone has a different body type, different exercise goals, and the choice of whether or not to exercise on an empty stomach will naturally be different:

1) For healthy people, the goals are different and the approach is different;

A) If just basic health exercise or weight loss, the duration will not be too long (30-40 minutes, the shortest within an hour), running on an empty stomach is no problem, drink a glass of water before running is almost the same; running on an empty stomach can also accelerate the consumption of fat, to achieve a good effect of fat loss. Because the first energy consumed when running comes from liver glycogen, only when the glycogen is consumed, our body will mobilize the energy of the fat, so that we can also achieve the effect of fat loss, and after a night of consumption of glycogen in the body in the morning will be very little, the movement can be very quickly to reach the stage of fat consumption;

B) If you have a long training session (running for at least 90 minutes or more) on that day, or are running a marathon, then running on an empty stomach is obviously not an option. Experienced runners usually wake up early and get enough energy from breakfast 90 minutes before the run (or at least an hour earlier if you are running any later);

2) For those who are not in good physical condition, special attention should be paid and it is recommended that they do not exercise on an empty stomach;

For people suffering from diabetes, hypoglycemia, cardiovascular diseases, or not very good health of the elderly, it is recommended not to exercise on an empty stomach, easy to induce hypoglycemia; it is best to eat breakfast at least 1 hour before moderate exercise, drink a glass of water before exercise, the body also needs sufficient water, will be metabolized at night the garbage is very good through the sweat out of the body;

In short, exercise for your health and what works for you is most important!

This is ROTI Express, a non-serious runner with 17 years of running, sharing with you those things in sports life and believing in the power of sports!