Contents:
- Medical Video: The Squat - Single Best Exercise EVER?
- Is it important to do weight training when fasting?
- What are the weight training during fasting that you can do?
- 1. Walk
- 2. Tai chi
- 3. Cycling
- 4. Yoga
- 5. Pilates
- What you need to pay attention to when exercising during fasting
Medical Video: The Squat - Single Best Exercise EVER?
During fasting, food and drink intake is reduced. However, that does not mean that the spirit of sports also slackens. Research shows that regular exercise during the fasting month must still be done, the benefits will be even greater. If you don't exercise for a full month in Ramadan, the effect is the same as not exercising for four full months in another month. It's really unfortunate, isn't it?
Exercise in the fasting month is more effective for losing weight. Not only that, your bone health can also increase. Especially if you do physical activities such as weight training.
Why does weight training need to be done when fasting? What are the weight training that can be done when fasting? Come on, find out the answer in the following review.
Is it important to do weight training when fasting?
Maintaining bone health at a young age means reducing the risk of bone disease in old age. As we get older, the muscles begin to shrink and the bones also become more fragile, making them vulnerable to injury. This is why many elderly people often fall or experience hip fractures and knee injuries.
Sports is one way to maintain bone health. According to a study conducted by the University of Missouri, weight training is one sport that effectively treats bones and muscles. Sports can reduce the production of scleretin so that bone growth is not inhibited.
Then, a study conducted by the Indian Menopause Society showed that fasting was proven to trigger the production of parathyroid hormone which plays an important role in improving bone health in rheumatic patients. These hormones help the process of absorption of calcium and phosphate in bone formation. So, weight training when fasting is a combination to support bone health.
What are the weight training during fasting that you can do?
During fasting, the energy produced by the body becomes limited. So, the safe requirement for exercise when fasting is to reduce the intensity. Therefore, practice low impact be the right choice. In practice low impact, second or at least one foot is still attached to the ground to hold the weight of the body. So, this will not burden the performance of the joints of the body so that it is relatively safer to do.
Some examples of weight training low impact you can do during fasting, including:
1. Walk
While waiting for the time to break the fast, walking can be the sport of choice. Walking can burn calories, strengthen leg bones, and smooth blood flow. Therefore, this exercise is not only good for bones, but also for the heart. You can also adjust the intensity of the exercise by adjusting your walking speed.
2. Tai chi
Tai chi is a martial art that has an effect on mental and physical health. Now, you can do tai chi for exercise. Its slow and rhythmic movements can increase the circulatory system, burn calories, and also increase body flexibility and balance.
3. Cycling
In addition to walking, waiting for breaking time while cycling can also be done to maintain the strength of your bones. Riding a bicycle can strengthen leg bones and promote the circulatory system. Even when the weather is not friendly, you can do this exercise at home or in a sports studio with a static bicycle.
4. Yoga
Yoga not only calms the mind, but also increases body fitness. The movements carried out include a series of postures and breathing exercises. So, yoga can justify the posture and make the bones more flexible. Having the ideal posture reduces the risk of your body becoming bent in old age.
5. Pilates
Pilates is beneficial for balancing the body and improving posture. The method is to do a slow but controlled movement. Each pilates movement supports the strength of your back and spine, arms, hips, inner thighs, and stomach.
What you need to pay attention to when exercising during fasting
So that your exercise does not interfere with fasting, prepare your body as well as possible. The method is to cover all the nutrients you need by the body. You can get all the nutrients from food, drinks, and supplements, for example a combination of vitamin D and calcium supplements that support your bone health. Then, make sure you have enough rest so that the body still feels fresh and healthy.
