Contents:
- Medical Video: Intermittent Fasting: Best Time to Workout When Fasting: Thomas DeLauer
- Tips for safe gym when fasting
- 1. Reducing exercise intensity
- 2. Set the time for exercise
- 3. Types of exercise performed
- 4. Pay attention to the nutritional intake needed
Medical Video: Intermittent Fasting: Best Time to Workout When Fasting: Thomas DeLauer
When performing fasting, physical fitness must be maintained. Although doing sports while fasting requires extra energy and potentially makes you more fast thirsty, but do not make it as a reason you are reluctant to exercise.
Even a number of health experts say the fasting month is the right moment to increase daily physical activity. Not only that, health experts also say the fasting month can be used as your way to help lose weight, bro! However, this can be realized if you undergo regular and consistent exercise, offset by the consumption of eating nutritious foods when breaking fast and dawn.
As long as you pay attention to the guidelines that must be considered in exercising during fasting, there is no reason not to exercise just because you are fasting. So get rid of all the fear if exercising in the gym while fasting will get you weak and powerless. But just the opposite, it actually makes the body stay fit and fit in carrying out daily activities.
Tips for safe gym when fasting
Here are some exercise guidelines in the gym during fasting that you can do to help maintain your fitness during fasting:
1. Reducing exercise intensity
During Ramadan, you can still exercise. It's just that the exercise you do is done with a low intensity. When fasting, the body works with minimal energy reserves, whichever blood sugar levels at a low level.
Depending on how sufficient the sugar reserves in the liver, and how adequate caloric intake is during dawn, everyone has a limit to their respective blood sugar drops. That is why whatever the choice of sport, it should not be carried out in high intensity, just low to moderate categories.
Another important thing is that it is best if the sport is carried out consistently. You can do light exercise such as yoga, walking, cycling, and jogging for 30 minutes a day, which is enough to keep you fresh and fit during fasting.
2. Set the time for exercise
If you do exercise after suhur, you will spend all the energy reserves needed during fasting. But if you do exercise just before breaking the fast, it is most likely to cause muscle damage, because before breaking, the body has spent most of the stored energy reserves during the day. Whereas if you choose to exercise after breaking the fast, chances are that you will trigger stomach problems, so that it affects the tarawih prayer at night.
Well, therefore, basically whenever the sport you want to do, it depends on your choice. Make sure if you exercise according to your own body's abilities and conditions. Because the fitness of each individual is different. That's why you know your body well! Do not let sports do make yourself difficult to run fasting which has an impact on your health problems.
3. Types of exercise performed
There are several types of exercises in the gym that you can do while fasting, such as weight training and cardio training. Cardio exercise can help burn all the excessive calories you consume when breaking fast and dawn so as to reduce body fat. While weight training will help utilize all protein and carbohydrate intake in muscle formation.
Therefore, instead of practicing one type of monotonous exercise during the fasting month, you can do a combination of exercise by doing weight training and cardio training. But remember, do weight and cardio exercises that are adjusted to the conditions and abilities of your body during fasting.
4. Pay attention to the nutritional intake needed
Physical exercise requires extra energy and calories, which is why it is important to pay attention to the body's need for good nutrition. Increase your intake of protein, fiber, and carbohydrates. Also, don't forget to cover your body fluids at night before fasting so that when you fast during the day you avoid dehydration.
You can consume coconut water, bananas, brown rice, potatoes or dates to consume during fasting. Although relatively mild, this type of food provides enough carbohydrate intake for the body during fasting.
Keep in mind, in addition to exercise and nutritional intake, in fact the quality of sleep also influences the activity during fasting. So make sure you get enough sleep during the month of Ramadan, especially if you belong to a group that chooses to stay active even during fasting.
