A juice cleanse is a type of detox diet that involves consuming only fresh fruit and vegetable juices for a set period of time, typically lasting 3-7 days. Many people choose to do a juice cleanse to give their digestive system a break, eliminate toxins, lose weight, or jumpstart a healthier lifestyle.
Working out during a juice cleanse can be beneficial, but it requires some special considerations. The limited calorie intake from an all-juice diet means you’ll have less energy for intense workouts. However, light to moderate exercise can help boost circulation, reduce toxins, and manage blood sugar levels when fasting on juices.
Benefits of Exercising During a Juice Cleanse
Here are some of the top benefits of pairing workouts with a juice cleanse:
- Boosts circulation and lymphatic drainage to remove toxins
- Provides gentle movement to aid digestion
- Increases calorie burn and fat loss
- Regulates blood sugar levels
- Reduces muscle loss during calorie restriction
- Improves energy and mood
Recommended Types of Exercise
While juice cleanses limit your calorie intake substantially, light to moderate exercise can be maintained as long as you listen to your body. Here are some ideal workouts to pair with an all-juice fast:
Walking
Going for regular walks is one of the best forms of exercise during a juice cleanse. Aim for 30-60 minutes of brisk walking per day. Walking provides gentle cardio activity to circulate lymph and increase fat burning without overexerting yourself.
Yoga
Gentle styles of yoga such as hatha and restorative yoga are excellent options. The combination of gentle movement, deep breathing, and stretching aids circulation, flexibility, stress relief, and detoxification.
Pilates
The controlled movements of Pilates target core strength and stability. Focus on mat exercises only during a cleanse rather than using equipment such as reformers which require more exertion.
Swimming
If you have access to a pool, swimming laps is an ideal workout during cleansing. The cool water helps boost circulation while providing a full-body workout with minimal impact on joints.
Light cardio
Shorter duration cardio exercise like riding a stationary bike or using an elliptical can be maintained during a juice cleanse. Limit high-intensity intervals or long endurance training.
Low-impact bodyweight training
Focus on bodyweight exercises like squats, lunges, and push-ups. Reduce weights or avoid heavy strength training until you transition back to solid foods. Light resistance helps retain muscle.
Exercise Cautions
It’s important to take some precautions with exercise while juice cleansing to avoid side effects like fatigue, dizziness, nausea, and injury:
- Always listen to your body and rest when needed
- Scale back intensity and duration compared to normal workouts
- Drink juice before and after workouts to stabilize blood sugar
- Stay well hydrated with electrolytes
- Avoid overheating by working out in a cool environment
- Opt for low-impact activities to reduce joint strain
- Don’t exercise if feeling weak or ill
Modifying Your Normal Routine
To modify your go-to workouts during a juice cleanse:
| Normal Workout | Cleanse Modification |
|---|---|
| High-intensity interval training | Lower intensity steady-state cardio |
| Heavy weight training | Light bodyweight exercises |
| Running | Walking |
| Cycling class | Stationary biking at lower resistance |
| Advanced yoga class | Gentle/restorative yoga |
| Boot camp class | Basic mat Pilates |
The key is to reduce the intensity of your normal routine while still maintaining movement and activity. Scale workouts back to about 50-60% of your usual exertion level during a juice cleanse.
Sample Cleanse Exercise Schedule
Here is an example exercise plan to follow during a 3-day juice cleanse:
Day 1
- Morning: 30 minute walk
- Midday: 20 minutes easy stationary biking
- Evening: Gentle hatha yoga class
Day 2
- Morning: Lap swimming
- Afternoon: Restorative yoga video
- Evening: Bodyweight circuit at home
- 15 reps each: squats, push-ups, lunges, planks
Day 3
- Morning: 45 minute walk
- Midday: Mat Pilates video
- Evening: 20 minutes stationary biking
Nutrition for Exercise
To support your workouts during a juice cleanse:
- Consume fresh juices every 1-2 hours
- Drink an electrolyte beverage after workouts
- Include juices with protein like almond milk and plant-based protein powder
- Eat a whole food meal 1-2 days before starting the cleanse
- Consider a liquid meal replacement before or after workouts
Transitioning Off the Cleanse
As you start transitioning to solid foods after the juice cleanse, you can gradually increase workout intensity and duration. Make sure to include plenty of vegetables, lean protein, healthy fats, and whole grains in your diet to properly refuel.
Give your body 1-2 days to adjust before returning to intense training. Listen closely to any signs of fatigue, hunger, muscle soreness, or other issues that may require you to take it easy as you transition back to normal eating.
Should You Exercise While Juice Cleansing?
Light to moderate exercise provides benefits during a juice cleanse, while more strenuous workouts may do more harm than good.
Build your cleanse exercise plan around simpler, gentler activities like walking, yoga, gentle cardio, Pilates, and bodyweight training. Focus on moving your body daily without depleting your energy levels. Scale workouts back by about 40-50% of your usual routine.
With a smart exercise plan tailored to your cleanse, you can boost results while avoiding complications. Always put your health first and listen to your body throughout the process.
Conclusion
Pairing the right workouts with a juice cleanse can enhance detoxification, circulation, fitness, and mood without overtaxing your body during calorie restriction. Focus on lighter activities like walking, swimming, yoga, Pilates, and bodyweight training at around 50% of your normal exercise routine. Stay hydrated, get electrolytes, consume juices regularly, and listen to your body. With a balanced cleanse exercise regimen, you can optimize the health benefits of fasting on juices.
