From what I’ve researched, it’s not a good idea to push yourself with intense exercise when you’re not taking in nutrients that help rebuild your muscle. It might be ok to do something strenuous as long as you start eating soon after, I think the rebuilding happens while you sleep.
Emphasize the not eating. Do as much exercise/movement as possible but after a few fasts, you will know how much you can and can’t do.
The most important thing is focus on the fasting element.
Edit: and definitely DRINK ENOUGH SNAKE JUICE!
So there’s many mixed info in regards this subject;
•Cole recommends swimming, walking, punching bag (better on eating days ) and weight lifting.Is not a fan of one particular way, just encourages you to move !
•Peter Attia though;Recommends HIIT workout during the 1st day of fasting 12-24h , to burn the glycogen and enhance your fasting effects as Thomas DeLauer .
During hours 24-48 ( walk and stretch) thomas recommends foam rolling and stretching (active recovery lazy day)
On day 2+ (48-120) Peter recommends weightlifting with moderate weights and longer rests.
There’s people like Dom D’agostino that recommend record breaking deadlifts on 7 day fast (but i don’t believe that makes sense for non-anabolic help folk)
I guess try it out but just be aware that nothing will IMO compare to a Workout after having had honey and fruit , some liver and meat.
PS:
A lot of people recommend , big weight lifting days on fast-break day as you are more insulin sensitive during your fast break day.
So
Day 1; hiit on first 24 h.
Day 2; active recovery
Day 3 ; (weightlifting/ strength training)