How long should you run on an empty stomach in the morning?

Nov 21, 2022 Source: Cainiu Health

Dr. Yang Ziqi

Introduction

It is suitable to run on an empty stomach in the morning for less than 30 minutes. Exercising while fasting causes the body to derive energy from fat breakdown, which increases the concentration of free fatty acids in the blood. Excessive free fatty acids can affect the heart and lead to arrhythmias; therefore, the exercise duration must not be too long. When fasting in the morning, the body's sympathetic nerves produce large amounts of catecholamines.

It is appropriate to run on an empty stomach in the morning for less than 30 minutes. The specific analysis is as follows:

Exercising on an empty stomach causes the body to derive energy from fat breakdown, which increases the concentration of free fatty acids in the blood. Excessive free fatty acids may affect the heart and lead to arrhythmias or other problems; therefore, the exercise duration should not be too long. In the morning while fasting, the body's sympathetic nerves produce large amounts of catecholamines, which can increase heart rate and blood pressure, making prolonged exercise unsuitable. During morning fasted exercise, low-intensity activities such as slow walking, tai chi, or jogging are recommended, generally not exceeding 30 minutes, as longer durations may cause discomfort.

If any discomfort occurs, individuals are advised to seek medical attention promptly and receive standardized treatment under a doctor’s guidance, which helps promote recovery.

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