{"id":50783,"date":"2023-04-28T19:04:13","date_gmt":"2023-04-28T19:04:13","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=50783"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"intermittent-fasting-exercise","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/","title":{"rendered":"Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#Can_You_Exercise_When_Intermittent_Fasting\" >Can You Exercise When Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#Is_It_Safe_To_Exercise_During_Intermittent_Fasting\" >Is It Safe To Exercise During Intermittent Fasting?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#Fasted_Cardio_Workout_Safety\" >Fasted Cardio Workout Safety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#Intermittent_Fasting_Strength_Training_Safety\" >Intermittent Fasting Strength Training Safety<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#How_To_Exercise_Safely_During_Intermittent_Fasting\" >How To Exercise Safely During Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#Planning_The_Best_Time_To_Exercise_When_Intermittent_Fasting\" >Planning The Best Time To Exercise When Intermittent Fasting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#Benefits_Of_Intermittent_Fasting_Exercise_In_The_Morning\" >Benefits Of Intermittent Fasting Exercise In The Morning<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#Recommended_Exercise_While_Intermittent_Fasting\" >Recommended Exercise While Intermittent Fasting<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#Intermittent_Fasting_And_Weight_Loss_Exercises\" >Intermittent Fasting And Weight Loss Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#Intermittent_Fasting_And_Muscle_Building_Exercises\" >Intermittent Fasting And Muscle Building Exercises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#Is_It_OK_To_Exercise_While_Intermittent_Fasting\" >Is It OK To Exercise While Intermittent Fasting?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#How_Does_Intermittent_Fasting_Work_With_Exercise\" >How Does Intermittent Fasting Work With Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#How_To_Combine_Intermittent_Fasting_And_Exercise\" >How To Combine Intermittent Fasting And Exercise?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#When_To_Exercise_During_Intermittent_Fasting\" >When To Exercise During Intermittent Fasting?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Intermittent fasting (IF) is a trending method to lose weight and remain healthy. Intermittent fasting exercise is welcomed, healthy, and has many benefits when you know how to do it. Still, you may need help to safely maintain a workout routine while intermittent fasting. <\/span><span style=\"font-weight: 400;\">You must understand what happens to your body during IF and exercise and know how it\u2019s safe to follow a workout routine.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Exercise\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Exercise_When_Intermittent_Fasting\"><\/span><strong>Can You Exercise When Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Know what happens to <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-during-intermittent-fasting\/\">your body<\/a> during IF to understand whether or not you can exercise. Your body experiences changes during IF, including ketosis, autophagy, and metabolic switching.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Johns Hopkins Medicine explains metabolic switching (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Metabolic switching or ketosis is when your body\u2019s metabolism runs out of glycogen or glucose to burn, turning to the fat stores instead. It encourages your body to start burning fat as the primary fuel source.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dr. Sruthi further explains how autophagy initiates with fasting for hours daily (<\/span><a href=\"https:\/\/www.medicinenet.com\/what_happens_to_you_when_you_fast_for_16_hours\/article.htm\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). Autophagy allows cells to regenerate and create new ones, even reversing aging. The most <a href=\"https:\/\/betterme.world\/articles\/keto-vs-intermittent-fasting\/\">popular IF<\/a> is the time-restricted 16:8 method, where you have a 16-hour fasting period.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Exercises before, during, and after the 8-hour fuel window require tips, facts, and planning.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/fasting-detox\/\"><i>Fasting Detox: Foods And Drinks To Detoxify Your Body Safely<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_It_Safe_To_Exercise_During_Intermittent_Fasting\"><\/span><strong>Is It Safe To Exercise During Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercise and IF are safe for most people. However, Johns Hopkins Medicine explains how exercise and IF aren\u2019t safe without a doctor\u2019s guide for the following (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnant or breastfeeding moms,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with past eating disorders,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">People with type one diabetes and hypotension (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6471315\/#\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Understand how each fasting exercise appeals to different goals to plan safe routines. Let\u2019s see whether aerobic and strength training is safe for IF.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Fasted_Cardio_Workout_Safety\"><\/span><strong>Fasted Cardio Workout Safety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cambridge University found that fasted cardio workouts improve your chances of weight loss (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/effects-of-aerobic-exercise-performed-in-fasted-v-fed-state-on-fat-and-carbohydrate-metabolism-in-adults-a-systematic-review-and-metaanalysis\/0EA2328A0FF91703C95FD39A38716811\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Meanwhile, they found that fasting cardio is safe for healthy individuals. The Guangxi Normal University published a study explaining the body processes (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9674552\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First, fasted cardio increases insulin sensitivity, which is great for healthy individuals but not type one diabetics. Furthermore, the biochemical changes also revealed how some people\u2019s protein becomes a fuel source instead of glycogen or fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9674552\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">High-intensity aerobic workouts can burn protein while you try to lose weight. It isn\u2019t safe or suitable for anyone trying to maintain muscle mass. Low-intensity aerobic exercises during fasting windows don\u2019t affect muscle mass but won\u2019t increase it either (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9674552\/\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In summary, fasted cardio is safe for losing weight, maintaining fitness levels, and speeding up your metabolism as a healthy individual.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-55934 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13-1024x576.png\" alt=\"Intermittent Fasting Exercise\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_Strength_Training_Safety\"><\/span><strong>Intermittent Fasting Strength Training Safety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training and intermittent fasting can work if you know how to do it safely. The Swinburne University of Technology studied the effects of IF and resistance training (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7468742\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Muscle-building isn\u2019t probable during intermittent fasting.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, following simple safety guidelines preserves your muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7468742\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Intermittent fasting can turn protein into a source of fuel. Dr. Carol DerSarkissian explains how muscles need protein to build mass and strength (<\/span><a href=\"https:\/\/www.webmd.com\/diet\/ss\/slideshow-what-protein-does-for-your-body\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You must refuel your body with protein before and after workouts to sustain muscle mass during IF. Otherwise, it won\u2019t be safe to exercise during IF. Additionally, Better Me strongly recommends adding <\/span><a href=\"https:\/\/betterme.world\/articles\/do-you-need-carbs-to-build-muscle\/\"><span style=\"font-weight: 400;\">carbs for muscle growth<\/span><\/a><span style=\"font-weight: 400;\">, even during IF (<\/span><a href=\"https:\/\/betterme.world\/articles\/do-you-need-carbs-to-build-muscle\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In summary, high-intensity, muscle-building, HIIT workouts, CrossFit, and resistance training are safe. However, you must add carbs and protein as fuel sources to protect the muscles.<\/span><\/p>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Exercise\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Exercise_Safely_During_Intermittent_Fasting\"><\/span><strong>How To Exercise Safely During Intermittent Fasting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Safety is the primary concern before you begin exercising while intermittent fasting. Some tips can help you achieve safe workout routines while you enjoy the many health benefits of <\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting\/\"><span style=\"font-weight: 400;\">intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\"> (<\/span><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">). Follow these tips to combine exercise safely with IF:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicago\u2019s University of Illinois recommends fueling your body with protein and carbohydrates before and after resistance training (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1111\/j.1467-789X.2011.00873.x\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">). Plan workouts 30 minutes after eating carbohydrates and before a protein-solid meal to restore the muscles.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">New York\u2019s Lehman College research shows it matters to start slowly with fasting cardio to see results (<\/span><a href=\"https:\/\/jissn.biomedcentral.com\/articles\/10.1186\/s12970-014-0054-7?source=post_page---------------------------\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Their results didn\u2019t show much difference between fasting and non-fasting cardio. They had to get used to fasting first.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dr. Klitz also suggests starting exercises during IF slowly because of potential side effects (<\/span><a href=\"https:\/\/www.doctorkiltz.com\/intermittent-fasting-side-effects\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Some include headaches, fatigue, hunger, and lightheadedness. Avoid side effects by allowing your body to change fuel sources before exercising daily.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dr. Klitz also explains how dehydration can become an issue, which makes you lose electrolytes (<\/span><a href=\"https:\/\/www.doctorkiltz.com\/intermittent-fasting-side-effects\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Stay well-hydrated during IF, drinking up to 36 ounces of water daily. Use coconut water or calorie-free sports drinks to replenish electrolytes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Registered Dietician Nutritionist Miho Hatanaka suggests listening to your body (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/intermittent-fasting-and-working-out#planning\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Always speak to your doctor about IF and exercise when you have risks with pregnancy and diabetes. However, your body and symptoms will tell you to stop.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-55915 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/4_1-1024x576.png\" alt=\"Intermittent Fasting Exercise\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/4_1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/4_1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/4_1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/4_1-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/4_1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Planning_The_Best_Time_To_Exercise_When_Intermittent_Fasting\"><\/span><strong>Planning The Best Time To Exercise When Intermittent Fasting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Timing exercise with IF matters for <a href=\"https:\/\/betterme.world\/articles\/types-of-fasting\/\">weight loss<\/a> or muscle mass maintenance. In addition, choosing the right IF routine will help you benefit from timing exercises correctly. The Cleveland Clinic suggests using one of the four popular IF schedules (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/intermittent-fasting-4-different-types-explained\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Time-restricted eating is the 16:8 or 14:10 method. Choose the 16:8 if breakfast workouts don\u2019t phase you. Alternatively, use the 14:10 method for earlier exercises. You have an eight- or ten-hour eating window to plan your activities (<\/span><a href=\"https:\/\/health.clevelandclinic.org\/intermittent-fasting-4-different-types-explained\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The 5:2 method allows you to restrict your calories to 500 two days weekly. Nottingham Trent University suggests regular exercises on non-fasting days and ultra-low-intensity workouts on low-calorie days (<\/span><a href=\"https:\/\/www.ntu.ac.uk\/about-us\/news\/news-articles\/2020\/05\/52-dieters-risk-undoing-their-good-work-by-overeating-and-under-exercising-on-non-fasting-days\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate-day fasting is when you fast entirely every second day. Registered Dietician Nutritionist Miho Hatanaka recommends ultra-low-intensity workouts on fasting days (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/intermittent-fasting-and-working-out#planning\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Otherwise, your body will burn protein and harm itself.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your wellness is a priority. 24-hour fasting is when you go a day without fuel once or twice weekly. It\u2019s difficult to fast and exercise with high-intensity workouts. So, Hatanaka advises sticking to ultra-low-intensity activities during fasting (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/intermittent-fasting-and-working-out#planning\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Benefits_Of_Intermittent_Fasting_Exercise_In_The_Morning\"><\/span><strong>Benefits Of Intermittent Fasting Exercise In The Morning<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The best IF is 16:8 or 14:10 if you want to use any workout. However, the University of Rennes found incredible benefits to morning workouts and IF (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6983467\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). Those who exercised early in the morning in a fasted state had:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Better oxygen absorption when using morning workouts with IF,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increased aerobic performance during morning exercises with IF,<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Furthermore, let\u2019s not forget how Cambridge University confirmed better weight loss during fasted-state exercises (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/effects-of-aerobic-exercise-performed-in-fasted-v-fed-state-on-fat-and-carbohydrate-metabolism-in-adults-a-systematic-review-and-metaanalysis\/0EA2328A0FF91703C95FD39A38716811\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Recommended_Exercise_While_Intermittent_Fasting\"><\/span><strong>Recommended Exercise While Intermittent Fasting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Consider <a href=\"https:\/\/betterme.world\/articles\/dry-fasting\/\">safety<\/a> concerns when choosing to exercise during intermittent fasting. Let\u2019s understand which fasting methods and exercises to combine to ensure you have suitable workout routines matched to your fasting schedule.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_And_Weight_Loss_Exercises\"><\/span><strong>Intermittent Fasting And Weight Loss Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Registered Dietician Nutritionist Miho Hatanaka suggests aerobic and low-intensity workouts during fasting (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/intermittent-fasting-and-working-out#planning\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). So, use Cleveland Clinic\u2019s low-intensity exercises during any fasted state on all the IF methods or right before breaking a fast (<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/articles\/7050-aerobic-exercise\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cycling,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-intensity pilates,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-intensity rowing,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yoga.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-for-women-over-50\/\"><i>Intermittent Fasting For Women Over 50 For Healthy Aging<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Intermittent_Fasting_And_Muscle_Building_Exercises\"><\/span><strong>Intermittent Fasting And Muscle Building Exercises<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hatanaka also recommends anaerobic exercises to build muscle during IF eating windows (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/intermittent-fasting-and-working-out\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Follow the tips to eat protein and carbs around your workout. However, Dr. Jabeen Bedum suggests muscle-building exercises, which you can enjoy during eating windows (<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/what-is-anaerobic-exercise\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calisthenics (squats),<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">CrossFit,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">High-intensity cardio,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">HIIT workouts,\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plyometrics (box jumping),<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Strength training,<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Weight lifting.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Exercise\"><img decoding=\"async\" class=\"aligncenter wp-image-55914 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/3-1024x576.png\" alt=\"Intermittent Fasting Exercise\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/3.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/3-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/3.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/3-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><strong>FAQs<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Is_It_OK_To_Exercise_While_Intermittent_Fasting\"><\/span><strong>Is It OK To Exercise While Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Registered Dietician Nutritionist Miho Hatanaka reassures it\u2019s ok to exercise during <a href=\"https:\/\/betterme.world\/articles\/fasting-mimicking-diet\/\">intermittent fasting<\/a> (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/intermittent-fasting-and-working-out\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). However, planning your exercises and meals for maximum effect is essential. Also, you shouldn\u2019t exercise with IF if you\u2019re pregnant or have type one diabetes.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Does_Intermittent_Fasting_Work_With_Exercise\"><\/span><strong>How Does Intermittent Fasting Work With Exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cambridge University found fasting aerobic exercise and intermittent fasting can help you lose more weight (<\/span><a href=\"https:\/\/www.cambridge.org\/core\/journals\/british-journal-of-nutrition\/article\/effects-of-aerobic-exercise-performed-in-fasted-v-fed-state-on-fat-and-carbohydrate-metabolism-in-adults-a-systematic-review-and-metaanalysis\/0EA2328A0FF91703C95FD39A38716811\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Low-intensity cardio workouts can support the metabolic change to burn fat and glycogen for fuel. Fasting exercise with IF speeds up the weight loss benefits.<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Exercise\">set this plan in motion<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_To_Combine_Intermittent_Fasting_And_Exercise\"><\/span><strong>How To Combine Intermittent Fasting And Exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Registered Dietician Nutritionist Miho Hatanaka suggests timing your workouts according to your IF routine (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/intermittent-fasting-and-working-out\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). Only use low-intensity aerobics during fasting and high-intensity exercises during your <a href=\"https:\/\/betterme.world\/articles\/fasting-schedule\/\">fuel windows<\/a>. That way, you safely time your IF exercises.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"When_To_Exercise_During_Intermittent_Fasting\"><\/span><strong>When To Exercise During Intermittent Fasting?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fitness expert Daniel Bubnis recommends timing your exercises before, after, or during eating windows (<\/span><a href=\"https:\/\/www.healthline.com\/health\/how-to-exercise-safely-intermittent-fasting\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). Exercise before fasting to lose more weight. However, train during or after starting your fuel window to maintain muscle mass.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Intermittent fasting and workouts are safe when you follow <a href=\"https:\/\/betterme.world\/articles\/16-8-intermittent-fasting-7-day-meal-plan\/\">tips<\/a>, guidelines, and timing suggestions. Plan your workout routine accordingly. Use the correct method, plan which exercises to use on which <a href=\"https:\/\/betterme.world\/articles\/alternate-day-fasting-schedule\/\">days<\/a>, and thrive with weight loss or muscle mass.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;LINK&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Intermittent_Fasting_Exercise\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Intermittent fasting (IF) is a trending method to lose weight and remain healthy. Intermittent fasting exercise is welcomed, healthy, and has many benefits when you know how to do it. Still, you may need help to safely maintain a workout routine while intermittent fasting. You must understand what happens to your body during IF and [&hellip;]<\/p>\n","protected":false},"author":54,"featured_media":56082,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[150,49],"tags":[],"coauthors":[178],"class_list":["post-50783","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fasting-diet","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation - BetterMe<\/title>\n<meta name=\"description\" content=\"Intermittent fasting and exercise have tons of potential. However, know how to plan \u2605 INTERMITTENT FASTING EXERCISES \u27a4 for safe and effective practices.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation\" \/>\n<meta property=\"og:description\" content=\"Intermittent fasting and exercise have tons of potential. However, know how to plan \u2605 INTERMITTENT FASTING EXERCISES \u27a4 for safe and effective practices.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/Intermittent-Fasting-Exercise-For-Safe-Weight-Loss.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Caroline Lambert\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Caroline Lambert\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/\"},\"author\":{\"name\":\"Caroline Lambert\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d\"},\"headline\":\"Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/\"},\"wordCount\":1592,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/Intermittent-Fasting-Exercise-For-Safe-Weight-Loss.png\",\"articleSection\":[\"Fasting\",\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Intermittent fasting (IF) is a trending method to lose weight and remain healthy. Intermittent fasting exercise is welcomed, healthy, and has many benefits when you know how to do it. Still, you may need help to safely maintain a workout routine while intermittent fasting. <\/span><span style=\\\"font-weight: 400;\\\">You must understand what happens to your body during IF and exercise and know how it\u2019s safe to follow a workout routine.<\/span>\\r\\n\\r\\n<span data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;LINK TO QUIZ\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Can You Exercise When Intermittent Fasting?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Know what happens to <a href=\\\"https:\/\/betterme.world\/articles\/what-to-eat-during-intermittent-fasting\/\\\">your body<\/a> during IF to understand whether or not you can exercise. Your body experiences changes during IF, including ketosis, autophagy, and metabolic switching.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Johns Hopkins Medicine explains metabolic switching (<\/span><a href=\\\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\\\"><span style=\\\"font-weight: 400;\\\">15<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight:  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/\",\"name\":\"Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/Intermittent-Fasting-Exercise-For-Safe-Weight-Loss.png\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Intermittent fasting and exercise have tons of potential. However, know how to plan \u2605 INTERMITTENT FASTING EXERCISES \u27a4 for safe and effective practices.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/Intermittent-Fasting-Exercise-For-Safe-Weight-Loss.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/Intermittent-Fasting-Exercise-For-Safe-Weight-Loss.png\",\"width\":1920,\"height\":1080},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Diets\",\"item\":\"https:\/\/dev.betterme.world\/articles\/diets\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Fasting\",\"item\":\"https:\/\/dev.betterme.world\/articles\/diets\/fasting-diet\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d\",\"name\":\"Caroline Lambert\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/6aa31294e295eb5e1e82516233403e26\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/photo_2023-09-12_12-26-39-150x150.jpg\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/photo_2023-09-12_12-26-39-150x150.jpg\",\"caption\":\"Caroline Lambert\"},\"description\":\"Caroline has spent much of her life battling against the urge to eat her way to happiness. Unfortunately, the once top school athlete (with provincial colors), struggles with weightloss, exercise, and healthy habits. As a result, Caroline is here to not only share valuable advice from experts and proven studies, but she\u2019s also here to begin her journey with you. Caroline\u2019s greatest downfall is that she has worked remote for 18 years. Now\u2019s the time to find evidence to support her lifestyle changes, sharing them with you. Caroline also has a passion for various nutritional journeys as she loves trying new regimes and cultural differences. She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.\",\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839\"],\"url\":\"https:\/\/dev.betterme.world\/articles\/author\/caroline-whittington\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation - BetterMe","description":"Intermittent fasting and exercise have tons of potential. However, know how to plan \u2605 INTERMITTENT FASTING EXERCISES \u27a4 for safe and effective practices.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation","og_description":"Intermittent fasting and exercise have tons of potential. However, know how to plan \u2605 INTERMITTENT FASTING EXERCISES \u27a4 for safe and effective practices.","og_url":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1920,"height":1080,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/Intermittent-Fasting-Exercise-For-Safe-Weight-Loss.png","type":"image\/png"}],"author":"Caroline Lambert","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Caroline Lambert","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/"},"author":{"name":"Caroline Lambert","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d"},"headline":"Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/"},"wordCount":1592,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/Intermittent-Fasting-Exercise-For-Safe-Weight-Loss.png","articleSection":["Fasting","Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Intermittent fasting (IF) is a trending method to lose weight and remain healthy. Intermittent fasting exercise is welcomed, healthy, and has many benefits when you know how to do it. Still, you may need help to safely maintain a workout routine while intermittent fasting. <\/span><span style=\"font-weight: 400;\">You must understand what happens to your body during IF and exercise and know how it\u2019s safe to follow a workout routine.<\/span>\r\n\r\n<span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;LINK TO QUIZ\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:805,&quot;3&quot;:{&quot;1&quot;:0},&quot;5&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;8&quot;:{&quot;1&quot;:[{&quot;1&quot;:2,&quot;2&quot;:0,&quot;5&quot;:{&quot;1&quot;:2,&quot;2&quot;:0}},{&quot;1&quot;:0,&quot;2&quot;:0,&quot;3&quot;:3},{&quot;1&quot;:1,&quot;2&quot;:0,&quot;4&quot;:1}]},&quot;11&quot;:3,&quot;12&quot;:0}\"><\/span>\r\n<h2 style=\"text-align: center;\"><strong>Can You Exercise When Intermittent Fasting?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Know what happens to <a href=\"https:\/\/betterme.world\/articles\/what-to-eat-during-intermittent-fasting\/\">your body<\/a> during IF to understand whether or not you can exercise. Your body experiences changes during IF, including ketosis, autophagy, and metabolic switching.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Johns Hopkins Medicine explains metabolic switching (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/intermittent-fasting-what-is-it-and-how-does-it-work\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight:  ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/","url":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/","name":"Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/Intermittent-Fasting-Exercise-For-Safe-Weight-Loss.png","dateModified":"2024-12-16T08:35:01+00:00","description":"Intermittent fasting and exercise have tons of potential. However, know how to plan \u2605 INTERMITTENT FASTING EXERCISES \u27a4 for safe and effective practices.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/Intermittent-Fasting-Exercise-For-Safe-Weight-Loss.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/04\/Intermittent-Fasting-Exercise-For-Safe-Weight-Loss.png","width":1920,"height":1080},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/intermittent-fasting-exercise\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Diets","item":"https:\/\/dev.betterme.world\/articles\/diets\/"},{"@type":"ListItem","position":3,"name":"Fasting","item":"https:\/\/dev.betterme.world\/articles\/diets\/fasting-diet\/"},{"@type":"ListItem","position":4,"name":"Intermittent Fasting Exercise For Safe Weight Loss And Muscle Preservation"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/dev.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/dev.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/dev.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/89d78f2cbcc3157b9392ef450de6ad9d","name":"Caroline Lambert","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/6aa31294e295eb5e1e82516233403e26","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/photo_2023-09-12_12-26-39-150x150.jpg","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/photo_2023-09-12_12-26-39-150x150.jpg","caption":"Caroline Lambert"},"description":"Caroline has spent much of her life battling against the urge to eat her way to happiness. Unfortunately, the once top school athlete (with provincial colors), struggles with weightloss, exercise, and healthy habits. As a result, Caroline is here to not only share valuable advice from experts and proven studies, but she\u2019s also here to begin her journey with you. Caroline\u2019s greatest downfall is that she has worked remote for 18 years. Now\u2019s the time to find evidence to support her lifestyle changes, sharing them with you. Caroline also has a passion for various nutritional journeys as she loves trying new regimes and cultural differences. She has the determination to change, and she prides herself in helping others through proven methods to lose weight and gain self-control, mentally and physically.","sameAs":["https:\/\/www.linkedin.com\/in\/caroline-lambert-75a29839"],"url":"https:\/\/dev.betterme.world\/articles\/author\/caroline-whittington\/"}]}},"_links":{"self":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50783","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/users\/54"}],"replies":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=50783"}],"version-history":[{"count":0,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/50783\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media\/56082"}],"wp:attachment":[{"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=50783"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=50783"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=50783"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/dev.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=50783"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}