我们向专家询问他们对禁食有氧运动的想法。
有没有人建议您空腹锻炼？在健身和营养世界中，在不加燃料之前或不加燃料的食物（也称为禁食的有氧运动）是一个热门话题。
像许多健康趋势一样，也有粉丝和怀疑论者。有些人向它发誓是一种流失脂肪的快速有效方法，而另一些人则认为这是浪费时间和精力。
禁食的有氧运动并不一定意味着您坚持intermittent fasting常规。这可能很简单，就像早上一开始要跑步，然后吃早餐。
We talked with three fitness and nutrition experts about the pros and cons of fasted cardio. Here’s what they had to say.
Hitting the treadmill or upright bike for a cardio session before eating is popular in weight loss and fitness circles. The possibility of burning more fat is often the main motivator. But how does that work?
“最近的一顿饭中没有过量的卡路里或燃料或锻炼前的零食迫使您的身体依靠储存的燃料，这恰好是糖原和储存的脂肪，” Emmie Satrazemis，RD，CSSD，一项董事会认证的运动营养学家兼营养总监Trifecta。
She points to a few small
但是要知道，增加肌肉质量和保持肌肉质量之间存在区别。
“As long as you’re eating adequate protein and continuing to use your muscles,
那是因为，当您的身体寻找燃料时，氨基酸不如储存的碳水化合物和脂肪那么理想。但是，Satrazemis表示，您的快速能源供应有限，并且在禁食会导致您耗尽汽油或可能开始破坏更多肌肉的情况下，训练太长时间了。
此外，她说，锻炼后进食可以让您补充这些商店并修复锻炼过程中发生的任何肌肉分解。
这个原因似乎很容易，但是质疑我们为什么做某事的问题并不少见，即使这会让您感觉良好。这就是为什么Satrazemis表示尝试禁食有氧运动的决定归结为个人喜好。她说：“有些人只是喜欢空腹锻炼，而另一些人则在食物方面表现更好。”
根据ACSM认证的私人教练David Chesworth的说法，如果您打算进行一项需要高水平的功率或速度的活动，则应在进行这些锻炼之前进行进食。
He explains that glucose, which is the quickest form of energy, is the optimal fuel source for power and speed activities. “In a fasted state, the physiology doesn’t typically have the optimal resources for this type of exercise,” Chesworth says. Therefore, if your goal is to become fast and powerful, he says to make sure to train after you’ve eaten.
在做有氧运动之前，坐下来吃一顿饭，甚至零食，都可以使您在锻炼过程中感到恶心。Satrazemis解释说：“尤其是早晨，脂肪和高纤维食品也是如此。”
If you can’t handle a larger meal or you don’t have at least two hours to digest what you eat, you may be better off consuming something with a quick source of energy — or performing cardio in a fasted state.
在禁食状态下进行有氧运动需要您的健康状况良好。Satrazemis说，您还需要考虑健康状况，这可能会导致低血压或低血糖头晕，这可能会使您面临更大的伤害风险。
If you decide to try out fasted cardio, follow a few rules to stay safe:
- 不进食不要超过60分钟的有氧运动。
- 选择中至低强度锻炼。
- 禁食的有氧运动包括饮用水 - 因此保持水分。
- Keep in mind overall lifestyle, especially nutrition, plays a bigger role in weight gain or loss than the timing of your workouts.
Listen to your body and do what feels best to you. If you have questions about whether or not you should do fasted cardio, consider consulting a registered dietician, personal trainer, or doctor for guidance.
萨拉·林德伯格, BS, MEd, is a freelance health and fitness writer. She holds a bachelor’s degree in exercise science and a master’s degree in counseling. She’s spent her life educating people on the importance of health, wellness, mindset, and mental health. She specializes in the mind-body connection, with a focus on how our mental and emotional well-being impact our physical fitness and health.