Guest Blogger: Roni Davis tackles FASTED CARDIO!

Guest Blogger Roni Davis on RunningKatTalesSo, Kat asked me how beneficial and safe it was to do fasted cardio. I laughed because it’s SUCH a controversial subject. I’ve read some fairly heated debates from some of the top pros in the industry arguing both sides with points that are all really compelling. Below, I’ll provide a link to one of my favorites but if you’re not interested in reading a lot about the science behind it, the two basic schools of thought are as follows:

Pros: Proponents say that you will burn more fat than if you eat beforehand.

Your body stores glycogen to use as its preferred source of fuel during exercise. The idea behind fasted cardio is that your glycogen stores would be somewhat depleted first thing in the morning after fasting overnight. Having less glycogen available to use as fuel, it would switch and use fat stores as its next source of fuel, allowing for a greater amount of actual fat being burned.

The key to this being successful seems to be that the intensity level of the exercise stays in the low to moderate range. When your body exercises at a low intensity, it uses more fat than carbohydrate.

Cons: Opponents say you’re burning less calories and that it’s a recipe for muscle wasting.

Because the work is easier, you’re not burning as many overall calories so you’d have to work for a longer period of time than if you were training hard. You shouldn’t run sprints or do some other high-intensity exercise as the lack of glycogen in your system wouldn’t allow for it. This makes it a definite no-no if you’re training for a race, endurance event, etc. It’s also said that all fasted cardio manages to do is burn off muscle, rather than fat.

My take is that like most things, there are no absolutes. If you spend some time looking, there are studies to support both theories.

The bottom line for me? I train with a team of the most perfect bodies in the world and most do some form of fasted cardio or another first thing in morning. That’s good enough to convince meĀ …when done properly and depending on your goals, of course!

How’s that for a clear as mud answer?

Click to read more on this subject!

Day 104: training on the #elliptical

On December 23, we (sister and I) hit the gym again. She continued with her running and I did training on the elliptical (3 miles). It was alright. I enjoyed it because it was different than running.

I also did some weight training with both free-weights and machines. Additionally, I completed 5 planks, totally five minutes of planks. I wasn’t too sore afterward, so I couldn’t have pushed myself enough. I have to say, it was a nice little workout and really fun to have my sister there as well, sweating with me!

Auntie Kat and Hannah BC 2012I don’t have any pictures from our post-workout, so I’m just going to put this one in of me and my beautiful niece (sisters kid). We were so happy to spend time with her; definitely one proud auntie!