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How to get heart rate high enough when exercising while fasted

Hello fasting friends.

I fast 20:4 every day, and eat from 2-6pm. If I exercise after I have eaten something, I can do a moderately intense workout.

However, if I exercise before I eat, my heart rate barely creeps up to 85 and I end up getting a very low intensity exercise.

For various reasons, I would like to work out at noon, which is before I eat. Do you have any advice on how to get a more energetic workout while fasted? I drink plenty of water while I work out.

I am also considering moving my eating window up, but if I eat too early then I have a hard time sleeping due to hunger.

My workout of choice is a recumbent bike.

Thanks so much for any help!

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Answer

Try High Intensity Interval Training (HIIT); there should be a setting for Intervals on the bike, or Google “HIIT recumbent bike” for workouts you can do.

Alternatively, pick a power output goal, like watts or METS, to keep steady. I.e. try and maintain 8.0 or greater METS the entire workout. You increase power output by pedaling faster or increasing resistance.

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