It is a much discussed topic in the sports world Lifeguard certification near me, whether or not to train sober. There are athletes who swear by it and where fasting training is structurally incorporated into the program, while there are also athletes who absolutely do not want it. Nowadays this method is also often prescribed to lose weight, but is this such a good method? In this blog more about training sober, the pros and cons and the do's and don'ts.
What is fasting Lifeguard training?
Fasting training means that you have had no nutritional intake for at least 8 hours before your training. It is therefore best to train sober in the early morning, before breakfast. During a sober training you burn relatively more fat because you haven't eaten for a long time, so your body doesn't have to digest the carbohydrates. This conversion is done through insulin.
Benefits of training fasted
1. Extra fat burning
As you could read earlier, your body is better able to burn only fats in a fasting state. It is important that you train at a low intensity. Think of training in zone 1 or D1 or an experienced degree of effort (EMI score) of max 3. After all, the higher the intensity, the more carbohydrate burning is needed and you want to try to prevent this.
2. More efficient fat burning
In addition to more fat burning, you can also make your fat burning more efficient by sober training. This is very useful for long efforts longer than 90 minutes, such as a marathon or a long bike ride / gravel ride. The moment you switch from carbohydrates to burning fats you will slow down. After all, this process of converting fat into energy takes longer, so your speed / intensity will decrease. However, if you have trained a lot in the fat burning system, you know better how to maintain your speed / intensity. So definitely interesting for endurance athletes.
Disadvantages of fasting training
1. Feeling hungry
The first workouts on an empty stomach you will undoubtedly feel it, an empty and grunting stomach. Not surprising, of course, to get hungry after 8 hours without food intake, after which you start Lifeguard training. It is therefore important to build up sober training. Start with a maximum of half an hour of exercise, and slowly expand this.
2. Using reserves
Especially for athletes with a lower fat percentage, training on an empty stomach can be ''dangerous''. You will use your reserves, but these are sometimes minimal in endurance athletes. If you do use it as a source of energy, there is a risk of overtraining, injuries or even illness.
3. Low quality of the training
To optimally stimulate fat burning and to prevent a hunger beat / sugar dip, it is important, as previously written, to train with a low intensity. This is at the expense of quality. Your pace should be significantly reduced. So also use a quiet recovery training for a sober training, and not a tempo or interval session.
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