Consider scheduling exercise sessions during your eating window to maximise energy availability and nutrient intake. This can help ensure you have sufficient fuel for your workout and support your recovery afterwards.
Low to moderate-intensity activities such as brisk walking, yoga, or light resistance training can be beneficial without placing excessive stress on your body, especially during fasting.
Hydration is crucial both during fasting and exercise. Drink enough water throughout the day, including before, during, and after your workouts. This helps maintain your energy levels, aids digestion, and supports overall well-being.
Including strength training exercises in your routine can help preserve muscle mass while fasting. Resistance exercises like bodyweight workouts, weightlifting, or using resistance bands can stimulate muscle growth and enhance metabolism.
When you break your fast after a workout, consume a balanced meal containing protein, carbohydrates, and healthy fats. This aids muscle recovery and replenishes glycogen stores, promoting optimal exercise performance and overall health.
Pay attention to how you feel during exercise while fasting. If you experience discomfort, dizziness, or weakness, it might be a sign to reduce your workout intensity or take a break. Always prioritise your well-being.
Incorporate cardiovascular exercises into your routine, such as jogging, cycling, or swimming. These activities can help improve cardiovascular health and promote fat burning, which can be especially effective when combined with intermittent fasting.
If you prefer to exercise while fasting in the morning, consider consuming pre-workout foods rich in protein and carbohydrates, like whole-grain cereal. Ensure that you consume your meal 2-3 hours before a workout.
Engage in regular flexibility exercises and stretching sessions to improve joint mobility, prevent muscle imbalances, and reduce the risk of injury. These activities can be incorporated into your routine, regardless of your fasting schedule.
Allow enough time for your body to rest and recover between workouts. Adequate sleep and proper recovery are essential for optimising intermittent fasting and exercise benefits.
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