Contents:
- Medical Video: 8 Essential Tips To Workouts With Intermittent Fasting
- What should be considered if exercise when fasting?
- 1. Drink enough water
- 2. Get enough sleep
- 3. Choose foods that are fasting
Medical Video: 8 Essential Tips To Workouts With Intermittent Fasting
Fasting is not a reason to stop or get lazy to exercise. Sports while fasting, you can still do it like usual times. Then what should be done if you want to exercise while fasting? See here the reviews.
What should be considered if exercise when fasting?
A study reports that fasting for a full month without exercise can reduce strength and fitness. Physical activity has good health effects for the body during fasting activities, such as weight loss, reduced body fat percentage, and increasing endurance. Therefore, regular exercise during fasting is good for health.
However, so that the sport does not interfere with fasting and you can still run fast smoothly, there are some tips that need to be considered before doing sports. The following tips.
1. Drink enough water
Dehydration during fasting may occur, but it is usually mild and does not cause harm. Even so, exercising during fasting, allows dehydration to easily occur especially when it's hot.
During the month of Ramadan, you can only eat and drink during sahur and break the fast. You can apply the rule of drinking two glasses at dawn, four glasses when breaking fast, and two glasses before going to bed or before dawn. Or, you can also divide the rules of drinking with three glasses when breaking the fast, two glasses before going to bed, and three glasses at dawn.
Even so, how to divide the rules of drinking when fasting actually depends on your individual tastes. However, make sure you fill at least eight glasses of water per day while fasting.
It is best not to do it during the day to prevent dehydration. You can exercise when you break the fast, so that when breaking fast you can immediately drink water to replace your body fluids lost during exercise.
2. Get enough sleep
Fasting can often cause your sleep time to decrease, because you have to get up early for sahur and maybe sleep more night because after breaking the fast the prayer is offered. And not infrequently people often sleep more nights because they gather with family.
Though lack of sleep can make you more easily tired. If you want to exercise while fasting, this can worsen your condition.
Therefore, to prevent that from happening. Make sure you get enough sleep, at least 7-8 hours a day. This can maintain your stamina, and can continue to exercise while fasting.
Also, make sure you sleep and wake up at the same time, so that your body's biological clock is not disturbed. Because this can also affect your body's strength while fasting.
3. Choose foods that are fasting
You must use the time to break and break fast to fulfill the nutritional intake needed. Especially if you want to exercise while fasting.
To prevent this from happening, make sure you keep eating like a normal day, and also eat a variety of foods and contain carbohydrate, protein, fat, vitamins and minerals to meet the nutritional needs of the body.
In addition, to maximize the results of the exercise, sufficient daily calcium and vitamin D needs during the fasting month, both from food sources and supplements if needed.
Vitamin D has an important role to protect bones and help the body absorb calcium. Calcium not only plays a role in forming bone density, but also plays a role in muscle contraction and stabilizing the heart rate.
Every day the body will lose calcium through the skin, nails, feces, sweat and urine, but calcium cannot be produced from the body. Therefore, calcium can only be obtained from food or supplements.
Calcium-containing food sources such as milk, cheese, yogurt, and cereals. While you can get vitamin D from food sources and sunlight. Food sources that are high in vitamin D include salmon, cod liver oil, tuna, sardines, button mushrooms, beef liver, and egg yolks.
