During fasting, of course you don't want your immune system to decline. For this reason, maintaining endurance can be done with exercise. This also prevents weight gain that often occurs during the fasting month. Check out the following review to find out what is done to prepare for exercise during fasting.
Benefits of fasting exercise
The benefits obtained from exercise when fasting are actually not much different when not fasting. Reporting from Fitnesss Mercola, a combination of fasting and exercise stimulates the sympathetic nerves to burn fat in the body due to the absence of food ingredients.
This can reduce weight which usually often increases in the month of Ramadan. In addition, fasting exercise also serves to repair biological clocks (circadian rhythms) in the body, improve cognitive function, increase growth hormone production, and prevent depression.
What needs to be prepared for exercise in the fasting month?
The person who runs Ramadan fast, abstains from eating and drinking from sunrise to sunset for one month. This makes them have to adjust to the needs of food and drink intake with activities carried out, including sports.
Although the benefits are abundant, doing sports while fasting also has provisions. This avoids you from fatigue, dehydration, or fainting. Here are the preparations for exercise in the fasting month that you can do.
1. Make a sports time plan
Before starting sports, planning can prevent you from canceling fasting. First, determine when the right time for you to exercise. According to a nutritionist in Canada, Anar Allidina, although it is tiring, it is important to make time for exercise. Allidina also provides several alternative times for exercise during the fasting month.
The best time to exercise during the fasting month is before sunset or before the breaking time. At this time, the body will burn calories as energy and after that you can return the energy from breaking fast.
You can also exercise one hour after eating or after breaking the fast. At that time, some foods are digested and you have more energy so you are more excited about exercising. You can do high intensity exercise at this time.
Midday or noon is the worst time to exercise for people who are fasting. Because this activity will drain energy and the body is unable to refuel. If indeed done at that time, just choose the type of low intensity exercise for 20-30 minutes.
2. Determine food and beverage choices
Food intake and adequate fluids are very important during the fasting month, especially if you exercise. Both will be energy fuels throughout the day. When dawn, you can consume foods rich in protein and fiber with a balanced carbohydrate and fat content. This makes you full longer and has the energy to exercise. For example meat, eggs, beans, potatoes, low-fat milk, and wheat.
To prevent dehydration, fill your fluid intake adequately by consuming water or additional water containing ions and fruits or vegetables that contain lots of water. Avoid processing foods that use lots of oil, lots of salt, or drinks that contain caffeine that can make you thirst easier.
In addition, if you exercise before breaking the fast, prepare a sweet drink and a practical snack that is ready to eat at the time of breaking the fast, as soon as you have finished exercising. Choose healthy snacks like SOYJOY crispy. High-fiber and protein soybeans are present in crispy SOYpuff grains and delicious vanilla flavors, which effectively suppresses your hunger until later meal times.
3. Get enough rest
Changes that occur during Ramadan, especially in the wake and sleep cycle will affect the body's biological clock. For this reason, by exercising during fasting, there will be an improvement in the body's biological clock. Do not let you lack time to rest and even make your body weak.
When fasting, working hours usually decrease slightly. Therefore, use this time as best you can to rest. Make sure you stay asleep for at least 7 hours every day, even though you have to get up early to prepare and eat dawn.
Also do a consultation with a doctor, especially if you have certain conditions. The doctor will help you in planning your exercise and choosing the type of exercise that is safe when fasting, which is certainly in accordance with the condition of your body.
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